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 Growing up, it seemed like your parents were always telling you to go outside and play. But, now that you’re older, you have more important things to worry about. You have a 40-hour workweek and a family to take care of. What you might not know is that nature can be healing. And, you don’t have to do anything more than to go outside to experience these effects. The Benefits of Going Out Into Nature There are plenty of benefits that come with going out into nature and truly experiencing the planet’s natural beauty. According to research published in the International Journal of Environmental Research and Public Health, here’s a look at some of the possible benefits of exposing yourself to the sights, sounds, and smells of nature, according to research published in the International Journal of Environmental Research and Public Health.
What’s even better is that some of these effects are produced immediately. You may feel apprehensive or stressed out before visiting a local park and feel a sense of relief as soon as you hear the chirping of the birds. How To Get Into Nature Though America is very much a developed country, there are plenty of locations throughout the nation that give you the chance to explore nature. America is currently home to 62 National Parks, nearly 7,000 state parks, and countless local parks that you can visit. Let’s go over what you can do to get into nature to reap the benefits. Figure Out What Calms You Some things in nature will be much more calming to you than others. The first thing you want to do is figure out what calms you personally. For example:
Whatever you love about nature that calms you the most, find somewhere that allows you to experience those specific things. Turn Off Your Devices According to the American Psychological Association, about 86% of Americans will check their phone constantly. So, to truly get the most out of your journey into nature, you’ll want to turn off your phone or tuck it away into your backpack. It allows you to truly focus on the world around you and escape the fear, worry, and pain that’s currently overwhelming you. You are just going to the park, and hearing the birds chirping might be enough for you to calm you down and bring you back to the present moment. But, to truly experience nature as it was meant to be shared, you need to give yourself time to enjoy it. That means make your trips into nature on days where you don’t have other obligations. Set aside a few hours for a 5-mile hike or an entire day to explore a state park. That way, you don’t have to rush around to see everything or look back in regret thinking you missed something. Nature is something that very few people genuinely appreciate fully. But it’s known to produce healing effects and can improve your mental state indefinitely. When you get out into the forest, on top of a mountain, or along the shoreline, take the time to appreciate the sights, sounds, and smells. You’ll never feel as calm or free as you will when you’re out in the real world. Do you want to improve your mental state? Nature is something that very few people genuinely appreciate fully. But it’s known to produce healing effects and can improve your mental state indefinitely. It’s a great way for you to spend time with yourself, as well as find peace in the world around you. If you are interested in improving your mental health, try spending some time outside today and see how much better life becomes when we take care of ourselves. You deserve it! Go outside today and enjoy nature for all its worth! Watch this Video Related Blog Posts
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 At some point in our lives, we all deal with painful and negative emotions. Whether those emotions are fear, anxiety, resentment, or other fear-based emotions, if we do not learn to manage those emotions properly, they can get the best of us and destroy us. Identify the Emotion You cannot correctly address something you cannot first identify. It requires a level of self-awareness. It allows you to sit with your feelings, genuinely get to the root of what is going on. The act of identifying what is triggering the negative feelings eases the burden of trying to ignore or mask the sense while allowing room for what was determined to be addressed in the right way. The ultimate benefits of this can include reduced stress and anxiety (Partnership Staff, 2017). Eliminate Triggers Once you know what you’re feeling, you can begin to identify what causes you to feel that way. Determining actionable strides, you can take the situation or trigger causing that particular emotion to remove or reduce the impacts of those triggers. Or you can take steps to help you learn how to manage those triggers so they no longer produce the intense negative pain or fear-based emotion moving forward (Brown, 2019). Redirect Redirecting the negative emotions you feel into positive activities can be a healthy way to release those negative emotions. Redirection is about channeling negative emotions and energy into an action that allows for emotional release without causing harm. Activities can include physical activity, breathing, journaling, or meditation, among others. Each of these outlets provides an opportunity to help you feel less overwhelmed, thus reducing stress, tension, and anxiety (Scott, 2020). Seek Support Getting help from outside sources can be one of the best ways to get help with painful and fear-based emotions. Whether that support is in the form of friends and family or a licensed professional, sometimes having an additional person to talk things through with can help bring relief mentally and emotionally. Others can offer advice, tools, resources, and even just a listening ear to help you process what you’re feeling and develop healthy coping strategies to manage those negative emotions you feel (Scott, 2020). Gratitude Being thankful is a strategy that can act as a grounding force when faced with painful and fear-based emotions. Gratitude first draws us into the present moment by taking our focus off of the negative stimuli and causing us to find those good things that exist presently in our lives right now. Then it replaces the negativity with positivity by causing us to deviate from the negative emotions towards the happiness and joy connected with gratitude in creating. Taking a few moments to either write down all that you are grateful for or even simply think about them helps counter these negative emotions. We do not have to live indefinitely with painful and fear-based emotions. We can take action to help ourselves overcome negative feelings and thrive in our lives. Whether you adopt one of these strategies or several, these are great ways first to understand how you feel; address the cause of what you’re feeling. Develop coping strategies for situations where you find yourself encountering these negative emotions at any point in the future. References: Brown, L. (2019, October 22). How to deal with negative emotions: 10 things you need to remember. Hack Spirit. https://hackspirit.com/negative-emotions/ Partnership Staff. (2017, May 28). Coping with fear, anger, and other negative emotions. Partnership to End Addiction | Where Families Find Answers. https://drugfree.org/article/coping-fear-anger/# Scott, E. (2020). How to deal with negative emotions and stress. Verywell Mind. https://www.verywellmind.com/how-should-i-deal-with-negative-emotions-3144603 Do you ever feel like your life is not where you want it to be? You're not alone. Life can be hard and sometimes we need help getting through the tough times. That's why I'm here for you! I will work with you to create an action plan that works for your unique needs, goals, and values. Together, we'll find what makes you happy and help you live a fulfilling life. Click the boxes below to learn more about my services! Watch this Video Related Blog Posts
 The most common conversations that we have around depression and anxiety revolve around scientific literature. We look at how anxiety and depression can be relieved or solved through pharmacological responses or cognitive-behavioral solutions. This is all helpful, and it's all true, but sometimes that isn't enough. Some people spend a lifetime on pharmacological products and still deal with symptoms of anxiety and depression. While some people go the route of ketamine infusions to get relief from treatment-resistant depression and anxiety, that is not the only option. There is something to be said for hope and faith. How on earth can hope and faith have any effect whatsoever on depression and anxiety? Let's talk about it. The Hopefulness A big part of any spiritual framework is a belief in something greater than yourself. That can help you maintain hope even on the longest of roads. When you have faith in something, you believe that it's more than wishful thinking that positive change can and will come by holding onto it. It's important to expect that things will get better. If that isn't present, what point is there to follow through? Life can be difficult, it can be challenging, and hope is key to getting through that relatively unscathed. The Open-mindedness When you are filled with hope, you are more open-minded to new and different ways of handling anxiety and depression. Sometimes, the people who need the most help are the people who have found traditional treatment partially or entirely ineffective. So, what comes next? If you have tried CBT, you have attempted medication, then what's left? The open-mindedness of hope ensures that you never give up. Hope fills you with the power to do everything possible to move away from depression and anxiety. For some, that means more prayer. Prayer, like meditation, offers stress relief and helps us feel more in control of our lives. Prayer doesn't have to be the traditional idea of prayer. It could also include journaling, meditation, sitting in peace, spending time in nature, or otherwise. While prayer isn't always practical, it can help. Positive Evolution Spiritual practices, whether meditation or prayer, communing with nature, or with fellow believers in service, may provide you with a boost in attitude and behavior. These positive boosts help you fight anxiety and depression. Prayer or meditation can help you recognize your emotional reactions more clearly, thus preventing the typical knee-jerk reaction. Sometimes the best thing you can do is accept the present and just do nothing. It’s a lesson that you can learn through the positive evolution of hope, faith, and practice of your spirituality. The Change When you look at your life through the lens of being on a spiritual journey, then you no longer view problems as obstacles. Instead, you recognize problems as opportunities to learn and grow. You get the sense that, at any given moment, you are where you are supposed to be. I want to be clear; hope and faith won't necessarily leave you jumping with joy as though no harm can befall you. It's more about understanding that with difficulty comes growth and every setback is an opportunity. Often, depression and anxiety stem from stress which comes from our inability to control everything. If you tend to react with disappointment, anger, sadness, or any other negative emotions, I want you to take it as an opportunity. Take a step back and ask yourself what hope and faith can teach you at this moment and what this problem or obstacle may uncover opportunity. You deserve to be happy. I'm a life coach who helps people find their path and live the life they want. Together, we'll explore your goals, identify what's holding you back from achieving them and create an action plan that will help you achieve success in all areas of your life. Let me help you find hope when it seems lost and faith when it feels impossible. I'm here for you every step of the way - just reach out! I can't wait to hear from you soon! Click the box right now and sign up for a free session with me! Book features this week:
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 Therapy can come in many forms. Talk therapy is a practice that you can do differently where one of the most popular therapies available. Psychodynamic therapy, Cognitive-Behavioral therapy, and humanistic therapy are just a few popular therapy options. 6 Popular Types of Talk Therapy Currently Used Today Cognitive-Behavioral Therapy Cognitive-behavioral therapy is a widely practiced form of talk therapy that involves structured sessions. It is usually a short-term mental health treatment that addresses patterns of existing behavior. By understanding unhelpful thought patterns, the therapist can help guide the patient into making healthier choices. Cognitive-behavioral therapy can identify beliefs the patient did not know they had. These beliefs can be about themselves, others, or the world around them, just by addressing current symptoms and not spending as much time on the past, the design of this therapy to work on simple changes. Psychodynamic Therapy Psychodynamic therapy stemmed from what was once called psychoanalysis. Like psychoanalysis, psychodynamic therapy allows the patient to talk about anything that’s on their mind. The subconscious thought is encouraged so that a therapist can uncover thought and behavior patterns that may contribute to distress. Psychodynamic therapy can focus on current events as well as childhood and past events. Unlike cognitive behavioral therapy, a usual practice that is called psychodynamic therapy is on a long-term basis. It is an intensive form of talk therapy designed to treat depression, eating disorders, somatic symptoms, anxiety, and other mental health conditions. Humanistic Therapy These are designed to help the patient develop self-acceptance. For those who struggle with low esteem and depression, this can be a beneficial form of talk therapy. By focusing on current life, a humanistic approach to counseling is different from psychodynamic treatment. Possible techniques used in humanistic therapy include role-playing, reenacting, and active listening. Those who are suffering from relationship difficulties, trauma, or depression can all benefit from humanistic treatment. Dialectic Behavior Therapy DBT is a form of talk therapy that identifies negative thinking patterns by using favorable behavior modification. It is one of the most popular therapies for those who struggle with impulsive behavior and suicidal ideation or self-destructive behavior. By accepting the patient’s experience of what is happening, a patient’s trust is at the forefront. Unlike many other talk therapy practices, DBT comprises several components, including individual therapy and group skills training. Many patients who have had little success in other forms of therapy do well with this type of intensive therapy. Interpersonal Therapy Interpersonal therapy mainly focuses on depression and relationship issues. An interpersonal counselor can address relationships and mood cycles that impact one another. Eye Movement Desensitization and Reprocessing EMDR uses talking and sensation techniques to help those who may be suffering from trauma. Specific eye movements can help reframe memories and situations so that patients no longer have to endure flashbacks or intrusive thoughts. This type of therapy generally lasts between 8 and 12 sessions. The Efficacy of Talk Therapy Many people assume all talk therapies are the same. In reality, just as patients are unique, so are their therapies. While cognitive-behavioral therapy may work for some people with depression, it does not necessarily work for all. Finding the right therapy is crucial when treating mental health issues. With a suitable form of treatment and counselor, therapy can help solve relationship and mood issues. You may have heard about talk or cognitive behavioral therapies before but not know what they entail. They're both great for different reasons and it's important to find which one will work best for you! Reach out today and schedule an appointment with me! Book features this week:
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 Have you ever had trouble sleeping because you were worried about your finances? Have you ever avoided checking your bank account balance because you’re afraid to look? You’re not alone. In their latest Stress in America survey, the American Psychological Association found 72 percent of Americans reported feeling stressed about money during the previous month. Adding to our usual money worries is the economic fallout of a global pandemic. A lot of people lost their jobs, and it shut down many businesses. This global pandemic left many Americans wondering how to cope with the resulting financial worries and concerns. How NOT to Cope Most people cope with financial worries by avoiding them altogether. Although this might seem like the easiest way to deal with the situation, it’s unhealthy for your mind and wallet. Not addressing your financial concerns can lead to increased debt and worse anxiety than you had before. Here are some of the negative results of dealing with our anxiety the WRONG way:
Tackling your financial problems may seem overwhelming, but it’s well worth the effort! Here are four simple things you can do to get started today. Talk it out Most people don’t like talking about money. But talking openly to a supportive friend can lessen your stress and help you gain perspective. They might even have some helpful ideas. Talking to a financial planner can boost those benefits even more. And a quick google search can show you some of the organizations in your area that offer free help from professional financial advisors. Make a Plan Creating a realistic budget is not something the high school has taught most of us. And confusing financial terms like equity, escrow, deprecation, bonds, and AGI can make us feel out of our depth. But making a financial plan doesn’t have to be complicated. All you need is a piece of paper and a calculator. Here’s how to get started.
Tackle Debt Tackling your debt can seem overwhelming, especially if you owe on multiple accounts. But here’s a 3-step plan that can help! 1. Pay the minimum payment on all of your accounts so that they remain in good standing. 2. Use any extra money you have to pay off the account with the highest interest rate. 3. After paying the first debt, focus on the next highest interest rate plan. Keep doing this until you have fully paid all your accounts. If it still seems like too much for you to handle on your own, don’t despair. Free financial planning services can be just what you need to get a plan in place to tackle your debt. Stay Positive and Realistic It’s easy to spiral into negative thinking, worried that your debt is insurmountable or that you can never pay it off. But that kind of thinking will only make it harder to take the proper steps towards financial freedom. It might be challenging, but it’s not impossible. Imagine how you’ll feel each time you see your debt shrinking due to your hard work! Your financial anxiety will lessen with each small victory. You can do this! That said, don’t be too hard on yourself if you slip up once in a while. Make sure your goals are reasonable and not too extreme for your circumstances. It will keep you balanced if you have any setbacks. Even in the wake of a global pandemic, there are several healthy ways to address financial worries and concerns. You can lessen your financial stress by talking it out, making a plan, tackling your debt, and having a positive and realistic viewpoint. So, if you’re stressed about your finances, manage your money the RIGHT way. You’ll be happier, healthier, and your wallet will thank you. You’ve been feeling a little bit down lately? It’s understandable, we all have our moments. But you don’t need to feel that way for long! Counseling and/or life coaching can help you get back on your feet and find the motivation to keep going. I know it might sound like a lot of work at first, but life coaching is actually really easy and fun! All you have to do is talk about what's bothering you with someone who knows how to listen well and give advice when they're needed. And then before you know it, everything will be better again. Click below right now if you want more information. Book features this week:
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 At some point in our lives, we all deal with painful and negative emotions. Whether those emotions are fear, anxiety, resentment, or other fear-based emotions, if we do not learn to manage those emotions properly, they can get the best of us and destroy us. Identify the Emotion You cannot correctly address something you cannot first identify. It requires a level of self-awareness that allows you to sit with your feelings and truly get to the root of what is going on. The act of identifying what is triggering the negative feelings eases the burden of trying to ignore or masking it while allowing room for what was identified to be addressed in the right way. The ultimate benefits of this can include reduced stress and anxiety (Partnership Staff, 2017). Eliminate Triggers Once you know what you’re feeling, you can begin to identify what causes you to feel that way. By identifying the situation or the trigger causing that particular emotion, actionable strides can then be taken to remove or reduce the impacts later on. Or steps can be taken to help you learn how to manage those triggers, so they no longer produce the intense negative pain or fear-based emotion moving forward (Brown, 2019). Redirect Redirecting the negative emotions, you feel into positive activities can be a healthy way to release negative emotions. Redirection is about channeling negative emotions and energy into an action that allows for emotional release without causing harm. Activities can include physical events, breathing, journaling, or meditation, among others. Each of these outlets provides an opportunity to help you feel less overwhelmed and eventually reduce stress, tension, and anxiety (Scott, 2020). Seek Support Getting help from outside sources can be one of the best ways to get help with painful and fear-based emotions. Whether that support is in the form of friends and family or a licensed professional, sometimes having an additional person to talk things through with can help bring relief both mentally and emotionally. Others can offer advice, tools, resources, and even just a listening ear to help you process what you’re feeling. It can also guide you through developing healthy coping strategies to manage negative emotions (Scott, 2020). Gratitude Being thankful is a strategy that can act as a grounding force when faced with painful and fear-based emotions. Gratitude first draws us into the present moment by focusing on the negative stimuli and causing us to find those good things that exist presently in our lives. Then it replaces the negativity with positivity by causing us to deviate from the negative emotions towards happiness and joy that gratitude is linked with creating. Taking a few moments to either write down all that you are grateful for or even think about them helps counter these negative emotions. We do not have to live indefinitely with painful and fear-based emotions. We can take action to help ourselves overcome negative feelings and thrive in our lives. Whether you adopt one of these strategies or a combination of several, these are great ways to first understand how you feel, address the cause of what you’re feeling, and then develop coping strategies for situations where you find yourself encountering these negative emotions. ***** References: Brown, L. (2019, October 22). How to deal with negative emotions: 10 things you need to remember. Hack Spirit. https://hackspirit.com/negative-emotions/ Partnership Staff. (2017, May 28). Coping with fear, anger and other negative emotions. Partnership to End Addiction | Where Families Find Answers. https://drugfree.org/article/coping-fear-anger/# Scott, E. (2020). How to deal with negative emotions and stress. Verywell Mind. https://www.verywellmind.com/how-should-i-deal-with-negative-emotions-3144603  When as a society, we think of health, we typically think of physical aspects. We think of losing weight, gaining muscle, and looking athletic. What most of us fail to remember is that our mental health is just as important as our physical health. Mental health disorders are "real," but often treatable. Mental health issues can be either minor and short-term or life-long. Some others are more severe and require help from a professional. Today, amid a pandemic, political and civil turmoil, the mental health of millions of people is at risk. According to Mental Health America, "as the number of cases of COVID-19 increases, so does the associated anxiety. For the general public, the mental health effects of COVID-19 are as essential to address as are the physical health effects. And for the one in five who already have mental health conditions – or the one in two who are at risk of developing them – we need to take personal, professional, and policy measures now to address them." If you need the help of a mental health professional, here are some tips to follow. Where To Find Help? One of the best places to start would be your family physician, who can refer you to a specialist. Which type of specialist you go for help will depend on the nature of the problem and symptoms. Your family physician can do an assessment and determine where to refer you. A local health department, mental health facility, or a crisis center are also other available options. Try getting a few contact names, so you can research about more than one facility before choosing a provider. Also, if you have health insurance, they may provide a list of mental health providers who are covered in your plan. Your local health department or community mental health center, however, may provide free or low-cost care. Support Groups One supplemental program is peer support groups. They can serve as an essential addition to the help you receive from professional mental health providers. Support groups can be a valuable resource, for sure. A layperson usually leads these groups. They are designed to bring individuals together- those who have similar mental health or substance abuse illnesses. Other organized types of support groups are drop-in centers, warmlines, and training courses in mental health wellness and recovery. Types of Mental Health Professional
How to Choose the Right Mental Health Professional? Talk with the professional on the phone. Ask questions about their approach, philosophy, specialty, or concentration. Once you have selected and feel comfortable with a specific counselor or doctor, the next step is to schedule an office visit. Your first visit will involve talking with the therapist or doctor to allow them to get to know you and your circumstances for a visit. They will ask you what you think the problem is. They will ask about your life, job, living arrangements, family, and friends. Even though you may feel this information is personal, it will help the professional assess your situation and develop a treatment plan. As you start working through your treatment plan, you should begin to feel improvement. You should feel you trust your therapist and feel better about whatever circumstances you are there to face. It would help if you start to be more comfortable in your relationships because your treatment plan may be painful and uncomfortable at times. The more you actively participate in the treatment plans, the better you will be able to cope with your feelings more effectively. Related Blog Posts
By Karima Leslie  In times of crisis and transition, we long for our previous normal. We gravitate towards what is familiar, even when what is familiar and "normal" is killing us. We crave fast food and long for the job back that was burning us out and running us into the ground. And none of that is bad. Seeking comfort in familiarity is completely normal. But this season of life is calling us to create a new normal. A better one. When all of this is done, we could have dancing in the streets, we could get to know our neighbors and be active in our community. We could come together, united because of this shared hardship and love like we never have before. Top 5 tips to Coping through COVID-19 #1: Pay Attention to How You Feel Pay attention to the warning signs your body & mind may be giving you. Are you finding yourself easily irritated? Overly emotional? Going back to bad habits? Having a hard time concentrating? Experiencing unexplained headaches or body pain? These are all signs that your mind & body are asking for an intervention. #2: Dealing with Isolation When finding yourself in a new environment or working within new parameters, such as lockdowns or self-isolation due to the pandemic, it is important to give yourself a clear sense of purpose. Decide how you want to use this time. Will you be working from home or have time-off? How do you want to schedule your days? To avoid boredom, discover new activities to enjoy, forgotten hobbies, or pastimes that you had previously gotten too busy for. Learn something new. There is a plethora of free classes on design, marketing, art, languages, music, etc. Learning something new can help you level-up in your current career, bring peace to your spirit, or excitement to your life. You get to decide what you use this time for and do not feel guilty if what you need during this time is simply to rest. We all require breaks, that is what makes us human. #3: Take Care of Your Body It is easy to lie awake worrying about all the things going wrong in the world and in our lives. Choose a time one hour earlier than when you would like to go to bed, say 9pm, to start winding down your day. Find activities that are truly calming and that put your mind at ease (not just a distract you). Turn down the lights, put on some calming music, turn off any screens or devices and do something relaxing before bed. Try and get your nutrients. This one I know is tough for lots of us since many of us have had to change our budgets as work dynamics shift. Usually common grocery items may also be sold out from time to time. But our mindset has everything to do with our ability to adjust and cope. Take this as an opportunity to cook with new ingredients and learn new recipes. #4: Take Breaks from the News The constant barrage of breaking news, especially when it is presented in the most pessimistic light, can cause overwhelm and trigger anxiety. Humans do not have the capacity to absorb everything that is going in the world at all times. Every breaking news story does not equally deserve your attention and there is a line where informing ourselves turns into obsessing over things we cannot control. It is important that we do our part to be loving, contributing citizens of planet earth. Educate yourself about the facts, the many ways to stay safe and help others, and then take a break from the covid, police brutality, and world disaster news. As a mental health & chronic illness advocate, I may bring up covid from time to time on my platforms, but I do so with a purpose to provide resources, skills, & activities on How to Cope, how to still have fun, how to find peace, be social, laugh, & enjoy life in this new context. I am here to kick fear to the curb and help you deal with this thing. Check out my page at www.ariseandthrive.ca for more resources on getting motivated, organized, and back on track!  A chronic illness warrior herself, Karima Leslie has battled with debilitating chronic conditions as well as anxiety & depression that came along with them.
Now a champion for mental, spiritual, & emotional health care, Karima Leslie practices as a Spiritual Life & Business Coach providing virtual wellness sessions and business coaching to help women kill overwhelm, boost confidence, & conquer fear. She is currently accepting new clients looking to gain more energy, simplify recovery, find new joy in forgotten passions, and healing for the mind, body, & soul. She is also working on a group program for women entrepreneurs struggling with chronic illness. Founder of Arise and Thrive Co., check out her services & resources on her: Website www.ariseandthrive.ca Facebook www.facebook.com/AriseandThriveCo Instagram www.instagram.com/ariseandthriveco or contact her directly at karima.author@ariseandthriveco.com to get in on a free session and find out your next step to making 2020 a better year!  2020 has been a challenging year, to say the least. I have seen memes about canceling this year because it has been “so bad”. Well, this year has been nothing like any of expected. We have been dealing with a global pandemic for over about half of this year and the racial injustice current is taking its toll. All of this generates emotions in us that we often refer to as negative (I like the term uncomfortable emotions better). We can feel powerless in the midst of all the emotions generated by these events. But, if we learn to bounce back, we become stronger in the long run. You are probably saying, “bounce back from a pandemic, from racism? These big things are out of my control!” And in some ways you are right but there is so much we can do to take care of ourselves emotionally so that we can build resilience. While you are in the grasp of uncomfortable emotions, it may seem difficult to build any resilience to life’s less pleasurable experiences. It is possible, and I encourage you to keep that in mind. You can build resilience even during the toughest times! How come some people give up and cry into a bottle, while others just pick themselves up, dust themselves off and carry on as if nothing happened? They’re called coping skills, and anyone can develop them. Flexibility and adaptation are undoubtedly two outlooks that help people recover from bad situations. Whereas someone who may feel entrenched in their uncomfortable feelings finds it harder to remove themselves from those feelings and change direction, those who are willing to understand how to let go and change direction quickly, come out on top. In a way, emotions are like quicksand. By seeing negative events in your life as flexible, short term situations, you can more easily move on. Let’s imagine someone who sees these negative events as a fixed point in space and time. To them, that disappointment they felt with themselves or that failure they felt, is a fixed point in their life. It’s always there. Nothing they can do will change the fact that there are failure and disappointment in their lives. Those who view situations as being temporary will be more likely to see the same situation as a speed bump in life’s rearview mirror. So what can you do to help you adopt this outlook? Ever poured paint or bleach into a bucket of water? The same thing happens to people who see their situations as a fixed point in life. If you only focus on what is going wrong, it starts to spread and color everything else. Try seeing new challenges as crayons that can be laid side-by-side with each other. One crayon might be missing the wrapper, the other might have been used so much that you can barely grasp it between your fingers. Some colors are more enjoyable and pleasant, compared to others. But all these crayons are useful. To build emotional resilience, change the way you see things. But also change the way you see yourself during the crisis. If you think that you won’t make it or this is the end of you, then you will feel doomed. Your perspective is important. And then when you feel that your emotions are being highjacked, do some emotional self-care. Be kind to yourself. Nurture yourself. You can read more about emotional self-care in this article. How would you handle these challenging events and any other hardship differently if you remembered that nothing lasts forever? How would you feel emotionally if you focused on what you are learning through these times? What would you conquer if examined the usefulness of every hurdle in your life? If you want to build more resilience so you can bounce from hardships faster and always on the winning side, check out this worksheet on Resilience Traits. 
By Chou Hallegra
No matter how much we deny this – we all have a desire to be loved. Often, it's a romantic love that we crave. We are caught up in our loneliness and it's normal to have a want for companionship. Although romance isn't everyone's struggle or desire – it may be a familial want, as is platonic friendships. And maybe you want and/or need both, and there’s nothing wrong with that.
For most of us, rejection and hurt leave us feeling unfulfilled and disillusioned with how we expect relationships to play out. When they don't go as we want them to, we often blame ourselves and wonder where we went wrong... that's not what it's about. This is where learning to love yourself comes in. As much as it is nice to be loved by others, unless you learn to love who you are, you will continue to chase after the wrong thing or people. When you learn to love yourself, then you feel whole no matter who is in your life - and that comes with some incredible benefits, here are six. 1. You'll Be In Charge Instead of making bad choices because you're being led by shame, guilt or fear – you will be empowered to make choices that truly make sense for who you are – meaning you will be living your authentic life. You will no longer be caught up with people pleasing, instead you will live a life that brings you satisfaction. Self-love means trying to honor yourself because you know your needs are just as important as others. 2. You Set Boundaries & Stick To Them Once you get the hang of honoring your needs, you start to feel more confident; which helps you become more assertive as well. Of course, this results in a more purposeful attitude, especially when it comes to dating. You start to see who is wasting your time and you're strong enough to move forward without them. More importantly, you are strong enough to set clear boundaries with people and stick to them. 3. The Approval Seeking Will Stop When you truly love yourself, you stop worrying about what everyone else thinks about you – which means you're a less defensive person and more confident about living a life that is authentic for you. Why would you need acceptance from everyone else when you truly accept yourself? For those of who are Christians, we find our true value from our identity in Christ. We love ourselves because we are already loved by God and what people think of us does not change how we see ourselves. 4. You Will Be A Conscious Decision Maker Loving yourself gives you the courage to cut things from your life that don't truly bring you joy or provide you with ample space to grow. It's easy to make courageous decisions when you value yourself and actively make choices that are intended to honor you, rather than risk harming you. 5. You Will Enjoy Alone Time A lot of people get caught up in keeping busy schedules simply because they're terrified of feeling or being alone. You surround yourself with people, throw yourself into work, and make decisions that help you avoid that loneliness. Why would you do all of the things that you don't love? You could be filling that time with things that you actually enjoy doing – whether it’s meditation, swimming, writing or watching a movie. It doesn't need to feel scary to spend time alone, you should enjoy time with yourself. Self-love brings more comfort when you're spending time in your own company. 6. Happiness You don't need to find happiness in relationships, whether they're romantic or not. When you start taking responsibility for it and stop giving your power away to everyone else, you will naturally feel happier. If you're not in a romantic relationship you will find that you aren't as desperate to be in one as you once were. When the right person shows up, you will be ready for that love. Now that you know loving yourself will benefit you, check out my course that will get you started on that:
By Cherie Faus Smith  I have always considered myself a strong woman. After all, I’ve survived three abusive relationships involving intimate partners, am a melanoma cancer survivor, and clawed myself out of the trenches of depression and anxiety that left me with dirty fingernails. Do I feel sorry for myself? NO! Why don’t I? Because I have a strong woman in my life who has shown me what it takes to be a survivor, I call her mom. Looking back on my childhood, I realize that my strength came from watching her persevere.
As a teenager, it was a tough transition. I left my friends and moved to a neighborhood full of strangers. My brother and I made the best of it even though we found trouble or trouble found us (shh…that’s a secret). There is a saying that my parents often repeated, "If things aren't going your way, punt. It's not the end of the world." That has stuck with me my entire life because life isn’t always easy – there are lots of lessons to be learned along the way. Thanks to her, I’ve grown into a strong and confident woman. But what happens when that woman breaks? Recently, we said goodbye to our precious dog, Sadie. It was unexpected, and she has left an enormous hole in our hearts. When I found her, she was standing on the side of the road, eating pebbles. I wasn't supposed to be on that road that day. The path that I usually take was under construction, and there was a large orange detour sign. I was annoyed knowing I was already late, but then I saw her - this beautiful creature with black fur, cream paws, and tan markings above her eyes. I stopped and opened the van door. She immediately hopped inside, walked to the front, and plopped herself on the passenger seat, looking at me as if to say, "Hey, let's go! Floor it, lady." We did everything we could to find her owner, but after a month of no luck, we made her part of our family. She instantly became my shadow and was by my side during my cancer diagnosis and recovery, depression, and anxiety bouts. Most importantly, she was there day in and day out for the last nine years to provide constant companionship. She was the best dog ever, and I miss her every day. The day after we said goodbye, I sat on the sofa, bawling my eyes out while my body shook. I was inconsolable, and even my husband couldn’t help. I’m sure he felt extremely helpless, watching me fall apart. I distinctly remember saying, "I'm breaking." She was going to be my riding partner once I bought that Jeep that I’ve had my eyes on for the past year. She was going to fill that void when our son moves into his place this fall. I had so many plans for the two of us. Life isn't fair, and I wanted more time with her. I’m a fighter. I'm a survivor. I'm a tough cookie. But even strong women break. I have a passion for supporting women and created a Facebook Group called Sisterhood of Fabulous and Fearless Women. Would love for you to join.
By Holly Miller
Our brains are amazingly powerful. That brain power can do some astonishing things to our bodies. It has caused me to shake uncontrollably for weeks, make me feel dizzy for days on end, overwhelm my body to the point of passing out, and pack on weight. When harnessed for good, my brain helped me to calm myself, clear my skin, and lose weight. There is this chemical in our brain called cortisol that can change your life for better or worse. If you want to read more about it, here is a quick guide: https://www.webmd.com/a-to-z-guides/what-is-cortisol
If you don’t believe in what our brains can do to our bodies, take a look at the picture that accompanies this blog post. That picture is of the same woman, in the same classroom, 4 years apart. Look at the lady on the left. Blotchy red skin, round face, glassy eyes, defeated expression. She looks nothing like the lady on the right who looks bright, happy, and ready to tackle life! But both are me! After I got some medical help from my doctor, I began to re-evaluate how I let my brain speak to me. “You are worthless.” “You always fail at everything you do.” “You will never truly feel happy.” Would you let anyone say these things to your best friend? No? Then why do we say them to ourselves?! The way we speak to ourselves (self-talk) can affect our cortisol levels. Your brain has that kind of power. Look at that photo again! The woman on the left was not kind to herself in the least. The woman on the right looks like someone I would want to give me a pep-talk. We cannot allow ourselves to speak in a way that we NEVER would to someone else. I was struggling to write a blog this month. I realized it was because I was slipping back into negative self-talk. I think so many of us don’t even realize we are doing it. We need to be more aware of how we talk to ourselves. Our brains can be re-wired for our benefit. I love this article: https://brainspeak.com/how-negative-self-talk-sabotages-your-health-happiness/ It talks about how we can literally change our brains to affect our bodies for good health. It seems so cliché to hear, “Just think positive!”, but our brains depend on it for our health, mentally AND physically. Next time you have a negative thought about yourself, I challenge you to change it. Whenever I find a bad thought coming into my head, I picture a loved one in my mind and make myself say that thought aloud to that person. I immediately come to that person’s defense. “You can’t talk to her like that!” “She is an AMAZING person.” “BACK OFF! Why are you being so mean?!” Why do we not champion ourselves like that? YOU are the most influential person in your life. It’s time to take back that powerful brain of yours and use it for good! Meet Holly...While Holly Miller has eclectic passions, interests, and hobbies, she is easily summed up as a high school mathematics teacher who found a way to thrive despite her anxiety and depression. Her goal is to spread awareness about mental health, inspire those who struggle to see that they are not alone and show them that they can find light in even the darkest of places. She enjoys spending time with her husband Luke, their two dogs, two cats, and Russian tortoise. While she may not have many impressive credentials, Holly believes there is magic in the ordinary every day and that a simple life is a good life. Holly can be reached hollymiller1886@gmail.com Write something about yourself. No need to be fancy, just an overview.
By Cherie Faus Smith
Turning 50 was such a pivotal time in my life. Not only was it the beginning of a new decade, but it was an opportunity for me to embrace the changes I was experiencing such as becoming an empty nester, menopause, weight gain, as well as the aches and pains that accompanied my aging body. Because there are so many changes happening at once, it was time to make a choice.
I am choosing confidence and courage over fear. Let us face it, turning 50 can be scary. It may not be as exciting as your 16th, 21st, or even 30th birthday celebrations but it can be if we allow ourselves to be brave and embrace this next chapter in our lives. A few months before that momentous day, I made a conscious choice to change how I viewed being a 50-year-old woman. After surviving three abusive relationships and cancer, I wanted to show the world that this beautiful and brave woman was not going to allow age to define her. It is time for other women who are getting ready to step into this new decade to wrap themselves in self-love and believe that they have something special to contribute to the world too. I am leaning into my 50s by:
Downside of Turning Fifty Where do I begin? The weight gain, grey hairs, mood swings, droopy breasts, and the oh so lovely hot flashes. And, let us not forget the reading glasses. I was born with strawberry blonde hair and in my late twenties, I began dyeing (highlighting) my hair blonde. The first time I spotted a grey hair, I flipped out telling my husband that I am too young to be greying. He, of course, just told me that he could not see it because of the blonde. I know he was just trying to be nice but what the heck. Now, during the COVID-19 pandemic, the non-essential businesses are closed and that includes my hair salon. I normally see my stylist every 5 weeks to cover those pesky greys. I am not sure when salons will open again but hopefully before my hair turns ALL grey instead of just the roots. I noticed recently during a TV interview that my boobs were a bit droopy despite buying a brand-new bra. YIKES! That was on live TV, people. And, last summer, I shared a post of me after a pap exam. You can see the post here - it's funny, I promise. Transition and Growth I am learning to accept my body (wrinkles, extra fat, you name it), learning to let go of things I can't change so I can find peace, learning to be grateful for every day that I open my eyes and am able to crawl out of bed. Most of all, I am learning to just live life. This is the only life I have so I should make the best of it. If you're in your fifties and looking for support, send me an email so we can chat on how I can help you. We are in this together girlfriend.
By Holly Miller
Everywhere you look in the past weeks has been the same coverage in the media. And I struggled whether to acknowledge the same thing on everyone’s mind for this month’s blog. But I feel I have some insight when it comes to anxiety. I know it well. I’ve battled it for years. Anyone who knows me knows I am open about my anxiety, and during this uncertain time, many people checked up on me out of concern, hoping I am dealing ok. Many of these people were very surprised to have found a calm and certain person on the other end of the call. While others have been feeling extreme anxiety for perhaps the first time in their lives, I have found that others like me who have struggled with anxiety most of their lives are actually doing well! I believe this is because I have coping mechanisms in place when experiencing feelings of fear, uncertainty, and stress. There are times where I do feel overwhelmed and hopeless. But I have ways of dealing with these feelings, practiced over years and years of dealing with anxiety, that may be helpful. So if you are new to uncertainty and are struggling right now, here are some ways I have been coping. 1. Get dressed Yes, even if you are not going anywhere. I promise you will feel better. Even if you change from pajamas to yoga pants, changing your clothes and getting ready for the day can change your whole outlook. 2. Stick to a schedule You don’t have to have every minute planned out and you can keep it relatively loose, but have a general plan for each day. Chunk off time to eat, clean up, get work done, and also time for leisurely activities. Having a plan will help keep you going. 3. Lower your expectationsI know this sounds negative, but this is more about granting yourself (and others in your household) some grace. This is a stressful time. There is so much unease. It’s ok for things to take longer than normal. Put in a good effort every day to accomplish what you need to get done and then let the rest go for another day. 4. Set and keep boundaries If you are working from home, have a set time you will start and stop work and hold yourself to that. Have a specific place where you do work and leave the rest of your house for your life outside of work. It is easy to blur the lines between work and leisure when you are stuck at home. Eventually, you will be “on” all of the time and will sacrifice the rest you desperately need (mentally and physically). If you are stopping work at 5 PM, shut down email, close down all work-related tasks, and physically leave your workspace for the rest of the night. 5. Do some type of physical activity / go outside When I am feeling particularly anxious, taking a quick walk around the block can do wonders. Find a yoga video on Youtube and follow along. Put on your favorite song and dance! It doesn’t have to be long or strenuous, but getting up and moving around every day helps. Some days the weather isn’t great, but getting outside, even for a few minutes, is proven to help your mentality. 6. Keep a list of hobbies and activities that are ‘screen-less’ Most of us are using technology to stay connected and to complete work. When you aren’t working, take a break from your computer, tablet, and phone. I personally like cross-stitch, painting with diamonds (you can order these kits off of Amazon), reading, and puzzles. If you have an ongoing project to work on, you can pick that up when you are feeling restless. 7. Stay connected with loved ones Call or better yet, video chat with friends and family outside of your house. It raises everyone’s spirits to hear and/or see a friendly face. If you don’t have a lot to talk about because you don’t have a lot going on right now, have a theme night! Make yourself a cocktail or mocktail, make up funny toasts to each other, and have a happy hour. Have everyone paint along with Bob Ross and show your masterpieces when you are done. Read trivia questions to each other. Play charades. Start a book club - agree on a book, and discuss it when everyone finishes it. With video chat, the possibilities are endless! We may be socially distancing, but that doesn’t mean we have to be socially distant. It’s ok not to be ok right now. It’s ok to feel lost, uneasy, and even disappointed. Acknowledge these feelings and know that you are not alone. So many of us are feeling unease. What we considered normal are now things we can no longer do (for now). And that is hard. And this lifestyle may have to go on longer than we want. But realize that this will eventually end. When life returns to normal, take time to appreciate all of the little things we once took for granted. “And the people stayed home. And read books, and listened, and rested, and exercised, and made art, and played games, and learned new ways of being, and were still. And listened more deeply. Some meditated, some prayed, some danced. Some met their shadows. And the people began to think differently. And the people healed. And in the absence of people living in ignorant, dangerous, mindless, and heartless ways, the earth began to heal. And when the danger passed, and the people joined together again, they grieved their losses, and made new choices, and dreamed new images, and created new ways to live and heal the earth fully, as they had been healed.” - Kitty O’Meara
By Karima Leslie
Image by Ryan McGuire from Pixabay
The Problem: Science Says We’re Kind of Suckers for Pain
Our brains are wired to seek out- and pay more attention to- unpleasant news. Termed “Negativity Bias” in Psychology, this pursuit of knowledge of negative things has helped us survive life threatening situations for generations. But as our society evolves and the accessibility of information grows, we become bombarded by everything that’s going wrong in the world which can leave us thinking that the world is an awful place. But I Have Good News: In reality, the world is filled with just as much beauty & compassion as it is with ugliness & hate. It’s all a matter of what we pay attention to and what we’re fed. Reporting on positive news is rare in occurrence because bad news sells, not because there’s less of it. The world is still a wonderful place, the end is not nigh, and our planet is not past the point of saving. Step 1: Be Realistic If we want to be informed, then we have to open ourselves up to the good as much as we do the bad. Having a “realistic” view of the world does not equal cynicism or skepticism but a balanced understanding that both good and bad events occur all the time. Be mindful of your thoughts this week and be honest about acknowledging if you’re biased towards negativity. Try This Exercise to Find Out If You Have A Bias Read the following scenarios and close your eyes as you think about your reaction. Really envision each scenario and go through possible thoughts & emotions that you would have:
How did the above scenarios make you feel? Were your thoughts & emotions mostly negative, positive, or neutral? The happiness, love, & beauty in the world can be overshadowed by the anger, darkness, & sadness which has a bigger platform. Because of this we must be diligent in seeking out joy. Below are some great resources to get you started and remember that for every bad news, there is good. Check in again next month for the next step you can take to make 2020 your best year yet!
By Cherie Faus Smith  The months leading up to my 50th birthday were filled with emotion. One moment, I was excited and looking forward to the new decade. The next minute, I was filled with fear. Age is just a number and it certainly shouldn’t define me.I tried desperately to see the cup half full. Time after time, doubt would creep in. I’d begin to feel extremely unsure of myself. Oh, the wondrous power of negative self-talk. Then, I remembered a conversation with my mom many years ago. Her words of wisdom helped me see the light. She said that after turning 50, she no longer felt the need to ask for others’ approval, she felt more empowered in making decisions, and didn’t care what others thought of her. What was I afraid of? After all, I have survived three abusive relationships. I’m a melanoma survivor. I live with an anxiety disorder. Fifty should be a piece of cake.When the day I dreaded finally arrived, it was almost anticlimactic. To celebrate, my husband threw me a party with family and my closest friends. It was an amazing bash and to see so many people in one room having fun, sharing stories, dancing, and eating delicious food warmed my heart. Nothing untoward happened. My spirit remained intact and all the jokes about turning fifty were kind. Looking at my loved ones around me as we celebrated, I could even see the years as awards earned rather than burdens borne. I felt welcomed to my fifth decade.As I approached my birthday, I hoped I’d hit the milestone with grace. I certainly didn’t want to become a woman who sees an age spot or gray hair and freak out. It’s super easy to go down that dark hole and get lost in the stories we tell ourselves. I choose to embrace the changes with my body and be grateful to be alive. On the practical side, I’ve learned three things since turning 50:
Because I have a passion for supporting women, I created a Facebook Group called Sisterhood of Fabulous and Fearless Women. Would love for you to join. We’re all entering a new decade with 2020. So whether you’re embracing a birthday or the new decade, will you share something you’ve learned in the comments, too? Or just suggest a place for a bra fitting. I’d love to hear from you.  Cherie Faus-Smith is a bestselling author, keynote speaker, & transformational coach focusing on women over 50. Her goal is to inspire women (like you!) to live life on their own terms. Cherie’s been a guest on Good Day PA and, most recently, was the keynote speaker at the YWCA's fashion show event to raise money for their Domestic Violence program.
She shares her experiences with surviving domestic abuse and being diagnosed with an anxiety disorder to inspire women to live life to the fullest, push their comfort zones, and thrive. Find out more about Cherie on her website. Also, you can follow her on Instagram and Facebook.  What is the reason you set goals? Is it because all of your friends are or do you find that setting goals help to improve your life? Goals can definitely help you improve your life and they can help you make your dreams come true. Let's look at some of the top reasons why goal setting is important. Setting a goal can help you measure your progress. The minute you set a goal you become responsible for attaining it. You now have a place to start from and a completion date. This allows you to see how far you have come and how far you still have to go. Setting goals can help with team building. When everyone involved has a common goal to work towards people come together and work hard to get the goal accomplished. By setting a team goal your entire business can become more productive. Setting goals helps give you a sense of direction in your life and in your business. Having a clear and specific goal gives you a purpose; you have something to work towards. Who doesn't want to have something to look forward to? Setting goals defines a purpose for you. This applies to both personal goals and those set by your employer. How many times at work have you tried to look busy? But when you have a goal to reach you are automatically busy all the time as you don't want to be the one to miss the goal. Setting goals helps you plan out a method for reaching them. If your employer tells you that you have to finish a 20,000 word report by the end of the month, you don't want to miss your deadline. Instead you will focus on how to create a plan so that you make your deadline. If reaching your goal means involving other people to help you then you will figure out a plan to do so. Setting goals gives you energy and determination. As soon as you set a goal your mind starts to think about them and this gives you increased energy and drive. If you know you have a goal to reach at work, you are more likely to wake up feeling energized and ready to tackle the goal each day. When you don’t have a goal, the thought of going to work each day is without purpose other than to supply you with a paycheck. Setting goals gives you a sense of pride. Smart employers will know that when they give their employees goals they are filling them with a sense of urgency and pride. Companies that continually set goals for their employees often report that morale is much higher and that their productivity levels are high. Goals provide you with measurements based upon your performance. This can be great for individuals to measure their progress as well as being a good way for businesses to ensure that their goals are on track. When a result is expected from you, you are going to automatically place more effort and focus on it to achieve it. Goals can help team members bond together. When people are placed into teams each person is working towards the goal. No one wants to be responsible for not meeting the goal and this pushes people to work together and bond. Employees that do not always get along could benefit from being placed into a team goal setting event. Individual preferences will have to be put aside while everyone works towards meeting their goal. Team goal setting can also help employers identify possible team leaders for future promotions. Ready to set your goals? Grab your journal and get started today!  Chou Hallegra is a best-selling author, a sought-after speaker, a Certified Life Coach, and a multi-credentialed Mental Health and Ability Consultant. She is passionate about helping people rise above their circumstances and enjoy life to the fullest. Find out more at www.graceandhopeconsulting.com.
It' easy to be grateful when things are going well, but do you keep that gratitude going when things get tough? Here are 3 ways to be grateful for the hard stuff. I also have a gratitude journal to help you cultivate an attitude of gratitude no matter what you're going through. Get it at http://bit.ly/gratitudejournal2019  One really easy way to get started on a gratitude practice is to make a habit of counting your blessings both morning and night. You don’t even have to write them down, as in a gratitude journal, if that seems too overwhelming. Simply taking a few minutes when you wake up and before you go to bed is enough to begin cementing this new practice into your routine. Before long, you’ll be easily noticing that blessing abound. Here are some tips to help you begin. Start Small Easing into any habit is usually the best approach. By making it easier on yourself, you’ll be more inclined to continue moving forward. So, try not to put too much pressure on yourself to come up with grand examples of gratitude when you’re just starting out. Just appreciating the bed where you’re starting and ending the day can be something to add to your initial list. Sometimes simply recognizing a tiny blessing can have a big impact. Add It On A helpful method for remembering your new gratitude habit is to add it on to your existing routine. Whatever you normally do in the morning and night, be sure to include a few minutes to think of what makes you feel fortunate. For example, if you have tea every morning, this would be a good connection to make. Sitting down for tea will soon become a reminder to contemplate on your three things. Create Visual Reminders If you find yourself forgetting to do it or skipping out on your new task, add some visual cues to your environment. Post-it notes are great for this. Stick one on your nightstand. Add another to your bathroom mirror. Technology comes in handy for reminders, as well. Set an alarm on your phone so that you don’t leave the house or fall asleep without taking time to consider what makes you feel thankful. Turn It Around You can also try the opposite. Turn complaints around into something positive. Maybe you wake up with a sore back and don’t want to get out of bed. It may seem obvious, but reminding yourself that you’re in overall good health and that you have a safe place to sleep can do wonders for your outlook. Try to find the silver lining. It really works. Take Notes A good habit can be jotting things down during the day as they happen. It only takes a few seconds to make a note of what you feel grateful for in that moment. You can reflect on it later during your quiet bedtime routine. Hopefully, you now see how getting into the habit of recognizing the good thing in life really isn’t all that difficult. A few small changes to your routine and you’ll find it’s actually quite easy to implement this practice. With gratitude,  A couple days ago, my daughter and I did a Facebook Live and talked about many of the things that our family does for fun. We also discussed why it's important to be intentional about building and cultivating relationships within the family. What does your family do for fun? How do you cultivate relationships within your family?"  There’s a growing number of people struggling with their work-life balance. A large percentage of American workers feel their job demands that they should be available 24/7 since they can check in from anywhere using their smartphone. This constant availability takes a toll on both a person’s mental and physical health. Humans need to socialize, relax, and care for themselves to stay happy and healthy. Here are four simple ways to improve your work-life balance: Unplug It’s easier said than done, but avoid checking your phone for work matters after hours. This constant checking may have become a habit you wish you’d never started, and if you are honest, practically all work-related matters can wait until the next day. It’s key to unplug from work when you get home each evening and on the weekends. Let your coworkers know you won’t be returning emails, calls, or texts regarding work after hours so that they can prepare for this change. Work Smarter If you can’t seem to get all of your work done within your working hours, you aren’t alone. An alarming number of Americans work more than 50 hours a week, every week. Before you go to your request a reduction in your workload, take a careful look at how you are spending your time. Track it for a few days and see what’s causing you to stay late each night and come in early each morning. You will be surprised by the ways you can change or eliminate distractions and other time-wasters. Take A Stay-Cation Another vital way to establish a healthy work-life balance is to make use of all of your vacation days. A large number of US workers lose essential time with their family or with themselves because they don’t take all of their vacation days, or in worst cases, don’t have any vacation days at all. If you feel uncomfortable about using all your allotted holidays in one long vacation, schedule the occasional day off here and there to enjoy “stay-cations.” Breaking it up like this will give you the mental health days you need while ensuring you don’t come back to an overwhelming mountain of work. Train Your People Many of us grew up hearing, “If you want something done right, you have to do it yourself.” Unfortunately, this gets ingrained to the point where we feel we can’t delegate any tasks lest they end up back in our laps in worse shape than before. If you have employees you manage or freelancers you outsource to, take the time to train them well. Make sure they know exactly how to do things. Of course, this will take time upfront. But, once they understand your requirements, you’ll be able to hand off more work and give yourself some slack. Feeling out of balance? Schedule a FREE consultation at Calendly.com/chou  I love what I do because it literally saves and changes lives. Let's connect: https://calendly.com/chou  Let's continue this conversation. Connect with me by email at chou@graceandhopeconsulting.com I look forward to serving you!  Wanna continue this conversation? Need additional support? Call or text me at 717-216-0230. I look forward to serving you!   I had to do just that last week ... When medical challenges overwhelmed me, my body couldn't do all the things I had set to do, I felt bummed out. I felt bad about having to cancel prior commitments and I was tired of being stuck in bed when I would rather be playing with my kids. I was frustrated by the lack of answers from the medical staff and the uncertainty it brought... It wasn't long until I felt miserable, not just physically but emotionally. And I had to remind myself that even when I can't control my circumstances, I can still control my emotions and controlling my emotions starts with controlling my thoughts. I had to change the tape and I'm glad I did... If you find yourself on the negative thoughts wagon and captivated by your inner critic, you might want to try the following strategies, they work... Stop for a moment and listen to the soundtrack inside your head. What messages are coming up? Whose voice do you hear? Notice your self-talk and the feelings that come up when you hear those old messages, buried deep in your subconscious so long ago. Those messages, those beliefs are way past their sell-by date and are no longer serving you. Challenge them, rewrite the self-talk script and turn your Inner Critic into your friend. Once you begin to notice these limiting beliefs you can start to revise them. Some ways to rewrite your self-talk include journaling about the limiting beliefs…
Then, write out a new script which you can use whenever that voice starts talking. You can try affirmations and visualizations as well at this point. Take your loudest or most powerful negative self-talk first and work to change it. After that, you can challenge each of them in turn. If you want to journal your way to self-worth, check out my free mini ebook on that subject and share it with others (suitable for teens as well). Grab it HERE. Remember, you are worth more than rubies!  |
Chou is a best-selling Author, a Transformational Speaker, Certified Life Coach, Counselor and Consultant on a mission to inspire people to rise above their circumstances. She is passionate about helping others achieve emotional wellness, reach their full potential, and live fulfilling lives. You can contact Chou at chou@graceandhopeconsulting.com Categories
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