Tag: Anxiety

What Motivates You?

What Motivates You?

What Motivates You?

“Just when the caterpillar thought the world was ending, he turned into a butterfly.” Proverb

Motivation is different for everyone. What works for one person may completely discourage another.

Some of us have very upbeat, a bit in your face, personalities. We use this to push and motivate people. Some people love it and it pushes them in the right direction. Others… not so much. This personality scares them or even angers them.

It’s important to look at yourself, what works for you? What type of activity or person motivates you personally? If you are the one doing the motivation, look at the person you are trying to help. What method best fits their personality?

Some days are harder than others. This is ok! Do not beat yourself up. If you have a rough day, brush it off, and start over the next day. Everyone has rough days, you are not alone.

 

 inside

 

Do you like crowds? If so, try activities like concerts (music is great inspiration), take a class and learn a new hobby, join a gym, or volunteer (a sense of purpose provides motivation).

Do you like to be alone? If so, try activities like reading a great motivational book, exercising while tuning out to your favorite music, talking a walk (the outdoors can bring so much peace and motivation), or take up a new hobby.

Do something different. Getting in a rut strips motivation!

You can do it!! Never Give Up!! Love Yourself!

 

5 Ways to Relieve Panic

5 Ways to Relieve Panic

Do you wake up in the middle of the night with your heart pounding, do you have problems falling asleep? Does your brain feel jumbled and your stomach nauseous?

Have you ever tried to pin down what is causing the panic and can’t figure out what’s causing it? You are not alone!

Here are 5 ways to help rid yourself of Panic:

1 – Allow People to Help You. Let others into your life. Working on tasks together can lessen stress, allow the job to be done quicker, and even create a atmosphere of fun instead of stress! For all you party givers… spread the tasks. Ask your friends to help bring food, provide entertainment, even hire a house cleaner.

Don’t take all the stress on yourself.

2- Hug! Hug your friend, an acquaintance, your family member, your dog, or even a teddy bear! Hugs are awesome stress relievers!

An article in Psychological Science (referenced below), states “Our findings show that even touching an inanimate object — such as a teddy bear — can soothe existential fears,” notes Koole. “Interpersonal touch is such a powerful mechanism that even objects that simulate touch by another person may help to instill in people a sense of existential significance.”

Oxytocin is released during hugs. Oxytocin provides an anti-anxiety effect. It can help provide feelings of relaxation and trust. See the below referenced article from Medical News Today.

3- Listen to Uplifting Music. Find a place of your own, take deep breaths, and immerse yourself into the music.

4- Think positively. Your prospective on the world around you really matters. Two difference people can see the exact same situation in completely different manners. Remember this, and think to yourself, how can I see this situation in a Positive light? It can definitely take some practice.

Before you go to bed write down at least 5 positive things that happened during the day. At first you may be pressed to list basic needs such as I had a filling lunch today, my bed is warm. Continue to practice and you will see your list grow. Was the sun out, did you give someone a hug , did you read an inspiring story? You will find you have more positivity around you than you originally thought.

5- Practice One Mindfulness. It’s easy, can be done most anywhere, and can take just a few minutes if you are short on time.

What ways do you relieve panic in your life?

 

Koole, S.L., Sin, M.T.A., & Schneider, I.K. (2013). Embodied Terror Management. Psychological Science, A Journal of the Association for Psychological Science.

(2015). Oxytocin. What Is It? What Does It Do? Medical News Today.

 

Patterns                       #health #emotions

Patterns #health #emotions

“Pay attention to the intricate patterns of your existence that you take for granted.”
Doug Dillon

Do you find yourself following the same patterns over and over again?  We find comfort in patterns, good patterns and bad patterns.

Patterns can be anything from smoking, drinking, attracting negative friends, and arguing to eating healthy and exercising.

Good patterns are great, but what about negative patterns?

Look closely at negative experiences in your life.  Do you see a particular pattern you take each time you get into a negative situation?

Our actions often have an effect on the reactions we get from situations.

For example, do you always find yourself arguing with every store clerk when you walk into a store… take a close look at yourself.  How do you feel when you walk into the store?  If you always feel angry as you walk into the store, there is a good chance others around you are picking up this emotion.  Your angry emotion transfer to others around you and a conflict opens.

You are not a bad person and you are not alone! Patterns are learned.  Someone may have been angry at you once inside that store.  Now each time you enter the store, you put up your guard, ready for a fight.  But… most likely the initial conflict was a one time situation.  So drop your guard, smile to yourself, take a few deep breathes and try walking into the store with your head held high and your emotions at peace.  See how differently people react to you.  It’s hard at first and will take time.  That is ok. You are worth the effort it takes.

Each situation is different, but it’s important to understand negative patterns can be broken.  Start by identifying a negative situation in your life and look for a pattern that is involved each time. Where did this pattern start from? How can you remove this pattern? You may need help from a close friend or therapist to see patterns. Be open to change.

You are important. Your emotional and physical health is important. You are worth it.

Relieve Stress             #stress

Relieve Stress #stress

Grab a paintbrush, some paints, and a canvas from your local art or hobby store and paint!

Painting is a great way to reduce stress.  Turn on your favorite music and start painting.  Use colors and patterns that reflect how you feel.  Your painting may be cheery and bright or more dark and reflective.

Painting is a great distraction to the current stress in your life.

You don’t have to be an artist!  Relax and let the ideas flow.

You can even re-use your canvas.  Next time you get the feeling to paint, paint right over your previous work … if you desire 😀

If you would like a little more direction look for a local “wine and paint” studio.  You can take several of your friends to the studio, have a glass of wine, and an instructor guides you along in your painting.  No experience needed!  Some pretty cool paintings come out of these “classes”.

Grab a Brush and get Started!

Peace!

How to Overcome Fear #fear #motivation

How to Overcome Fear #fear #motivation

Don’t let fear rule your life. Don’t wait until it’s too late to understand how fear can hold you back and keep you from truly enjoying the world you live in.

“Each of us must confront our own fears, must come face to face with them. How we handle our fears will determine where we go with the rest of our lives. To experience adventure or to be limited by the fear of it.” –Judy Blume

You can take small steps to overcome fears. For example, if you are frightened of going to a new class (it may be at school, a new college, or even a knitting class or aerobic class) and interacting with all the new faces work to overcome this.

1-Choose a class you really like and sign up for it. Actively signing up for the class is a very important step to take.

2-Have a friend sign up with you until you are confident enough to attend on your own.

3-Each day, for several days before the class begins, visualize going into the class. Picture yourself as confident, holding your head high. Picture yourself feeling calm. Take time in these visualizations and really feel what you are picturing. If the classmate next to you says hello, visualize what you will say back. Practice your responses so they will fall freely from your mouth when the nervousness sets in. “Hi, have you ever had this teacher before?”, “Hi, have you ever tried kick boxing (if you are in a kickboxing class :D) before?”.

4-Have a good nights rest before the class.

5-Be a little early to the class.

6-Just before you enter the room find an alone place, in your car or on a bench near the building. Perform some breathing exercises.

7-Step into class.

8-Understand that others around you are also nervous. You are not alone!  That’s usually hard to understand, but trust in the fact that many people are more nervous than they appear.

9-Repeat the process again. Keep working at it until your fear resides. Remember this will take time. Continue to pick yourself up and try again.

You can do this same practice for walking through a dark parking lot, walking/running a 5K, whatever your fear may be.

If you fears are too large to overcome by yourself, see a professional that can help you walk through the steps to release your fears. Don’t hold back due to fear.

You cannot wait for the fear to go away on it’s own. Waiting will often create more fear. Visualize, breathe, and take action.

What has helped you overcome fears in the past?