Are You Constantly Tired Throughout The Day?

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Feeling tired once in a while is one thing, but feeling tired every day is something else.

There are plenty of habits out there that can give you a much needed energy boost. 

Pay Attention to Your Sleep

Most of us understand the effects of not getting enough sleep.

But did you know that getting too much sleep isn't good for you either?

Sleep is so essential for our overall physical and mental health.

You know yourself best, but 7 - 8 hours are recommended for most adults.

Get Off The Couch

Isn’t it interesting how laying down can make you more tired?

Staying active and moving your body is what gives you energy. 

And don't need to do an intense workout. Walking around the block is a great place to start. 

Have Fun

There’s no such thing as too much laughter - it is free after all.

We all have that one friend who always makes us laugh and try new things.

The next time you’re feeling a little tired or run down, go ahead and give them a call. Learn More

Posted on October 1, 2019 .

How To Keep Your Kids Excited About School


Did you know when kids are excited to learn, they do better in school? Here are a few ways parents can keep their kids excitement going all year round. 

Be a Role Model

Having your child see you excited to learn is key! 

The next time you learn something new, don’t keep it to yourself. Instead share your findings with your child. Show them your enthusiasm for learning - it is contagious after all. 

Read Together

It's never too early to introduce your child to books. 

Being a good reader will help your child build their confidence both in school and in life.

Set up a Designated Homework Area

Our environment can make or break our overall concentration and productivity levels.

Everything from your child's toys and electronics can be very distracting. 

That doesn't mean you have to get rid of them. It just means they can't be used during homework time. Learn More

Posted on October 1, 2019 .

How to Prepare For The Winter Blues


Everything from the shorter days to the greyer skies can drastically change your mood during the winter. It can even bring on anxiety, fatigue, and irritability. 

The good news is, there are lots of things you can do to help turn your mood around.

Keep Busy

The thought of staying home all day may sound relaxing at first, but doing so will only hurt you in the long run. Any activity that gets you out of the house can significantly improve your mood. 

Have a Support System

Think about it; your friends and family can’t support you unless they know what's going on.

Chances are you likely aren't going through this alone. 

If any of your friends or family are feeling the way you are, you can get through the winter together. 

Get Enough Sun

Our days are shorter in the winter months. This can make spending enough time outdoors a little tough. 

Shorter days impact your internal body clock, which can affect your mood, sleep, and appetite. 

There will be those days where it's way too cold to go outside.

But don't let that stop you - sitting next to a window is a great backup plan. Learn More

Posted on October 1, 2019 .

Dealing With Negative Emotions


Ready to change the way you deal with negative emotions? 

Understand Your Emotions

It's time to play detective and figure out what your emotions are telling you.

Negative emotions generally come up during stressful situations.

Take note of how you feel. What are your instincts telling you to do? 

The sooner you understand your worries, the sooner you can find a solution.

Make Changes

Once you have identified your triggers, the problem solving can officially begin. 

Of course, some things in life are completely out of our hands - but not everything!

Is your job stressing you out? See if you can take some vacation time. 

Did a friend say something that upset you? Let them know how you feel. 

Find an Outlet 

If you want to take it one step further, try finding an outlet to help you unleash your emotions. 

A few popular activities include running, meditating, or journaling. Again the choice is up to you. Learn More

Posted on October 1, 2019 .

Stuck in a Rut? Here’s What to do


Have you ever had one of those days or weeks where you don't feel like yourself? If so, here’s what to do!

Take Care of Yourself

It's so important to evaluate what your body needs.  

Are you feeling overtired? Go to bed early tonight. 

Been eating takeout every night this week? Prepare a home cooked meal.

Feel overworked? Take the night off and go out with friends!

Your body is always telling you things. It's just a matter of actually listening. 

Amp Up Your Routine

Of course, habit and structure are important - but it's fun and healthy to mix it up from time to time. 

Feel like your routine is great to the way it is?

Remember - no one said these changes have to be drastic.

Taking a different route to work or visiting a new coffee shop can make a huge difference. 

Say Goodbye to Perfectionism

Do you ever feel like no matter how hard you try, you still aren't good enough? It's definitely not a fun feeling.

When you're constantly unhappy with your performance, it's hard to say motivated. 

Embrace your fears. Learn from your mistakes. Be proud of yourself. Learn More

Posted on October 1, 2019 .

Making Friends as an Adult


Ever wish making friends was easier? You're not the only one.

Here are a few great places to meet new people and form friendships. 

Social Media

Social media is a great platform to reconnect with old friends and make new ones.

You can organize social events, join Facebook groups, connect with communities and much more.

Don't be shy to reach out to someone via messenger. We bet they'll be glad you did. 

Connect With Coworkers Outside of Work 

Even though you may be around your coworkers the majority of your week, we bet there is a lot you don't know about them.

Sometimes it's easier to connect with colleagues and establish friendships outside the office. 

Inviting them to grab a coffee or watch the game after work is a great place to start. 

Connect With Your Neighbours

Your new friend may be closer than you think. In fact, they may even be next door. 

The next time you run into your neighbour instead of politely waving, walk over and start a conversation. Learn More

Posted on October 1, 2019 .

The Benefits of Thinking About The Future


Yes, focusing on the present moment can improve your wellbeing and overall happiness - but if done correctly, so can thinking about the future.

Helps You Make Better Decisions

Thinking about tomorrow can help you decide what to do today.

We all have our own set of long-term goals.

Let's say, you'd love to have enough money saved for a downpayment in 5 years. By keeping that vision in mind, you can start prioritizing your spending habits today instead of tomorrow. 

Acts as Motivation

A goal usually starts out as nothing more than a fantasy, which can be very motivating.

Daydreams can inspire you to turn those thoughts into reality.

Improves Well-Being

Are you familiar with the "three good things" exercise? It's easy.

All you have to do is write down 3 good things you would like to happen tomorrow.

Once you have that list, you can start taking action to make those dreams come true. Learn More

Posted on September 3, 2019 .

How to Deal With Anger


Anger is a basic human emotion we all experience. Sometimes it's even good to be angry. It can help motivate us to get things done, and realize what we want.

However, experiencing too much anger can take a toll on your life - especially if expressed in unhealthy ways.

Here are a few anger management strategies that can help calm you down.

Know Your Triggers

We all have different things that make us angry. We just need to realize what those things are, so we can learn to deal with them.

Here's an example.

Let's say sitting in traffic tends you make you angry. If you know you have a big drive coming up, be sure to practice your anger management techniques before the trip.

This way you'll be prepared and ready to face the road.

Know Your Warning Signs

For some, anger can come out of nowhere. But there are generally some warning signs that pop up such as sweating or shortness of breath.
Once you recognize the warning signs, you can take action to avoid any potential problems.

Walk Away

When you're angry, sometimes the best thing you can do is walk away.

Don't be afraid to put yourself first, and realize what's more important...

Winning that heated debate, or staying calm. 

By walking away you can calm down at your own pace, without any distractions. Learn More

Posted on September 3, 2019 .

Tips And Strategies to Reach Your Goals

No matter how large or small your goal may be, it’s key to go in with a plan.

How will you get from point A to point B? How will you motivate yourself to reach the finish line?

Here are a few strategies to keep in mind before you get started.

Focus on the Progress

You may think that the end result is the most important thing.

That is not always the case. It's actually the steps you take.

Even though your day to day actions may feel insignificant at the moment, they do add up.

Let's say your goal is to earn an extra $50 this month from your side hustle.

However, at the end of the month, you only earned an extra $45.

If you did everything you could and feel proud, you did reach your goal.

Visualize Success

Before you even get started, don't be afraid to visualize what your life will be like, once you accomplish that goal.

Several studies show that visualization can connect the brain's intentions to the body. If you can dream it, you can do it.

Keep it Visible

Writing down your goals can help them feel more real. After you write your goal down, don't toss that piece of paper away. Instead, keep it somewhere visible. Something you look at every single day.

Doing so, will keep you motivated and in the game. Learn More

Posted on September 3, 2019 .

How to Make Tasks More Pleasant And Stop Procrastinating


We tend to avoid doing things we find unpleasant or painful.  By changing your mindset, you can make these "unpleasant" tasks a little bit easier, and even fun! 

Adapt The Task

Before you get started, take a minute to think about your strengths and weaknesses relevant to the task at hand.

Here's an example.

A friend asks you to run alongside them on the treadmill at the gym. 

However, cardio isn't exactly your thing, so you tend to avoid it. 

Here's where adapting the task comes in. 

There are several other machines at the gym that may be more up your alley. 

By switching up the workout, you can make the experience fun. 

Make it Pleasant

Wouldn't it be nice if you could make "chores" more fun? Oh wait... you can!

All you have to do is ask yourself this one question.

"What can I do before, during, or after the task to make it fun?"

Take your time; there is no right or wrong answer.

If it's a task that requires little concentration like cooking or cleaning, you can play your favorite song or audiobook in the background. 

On the other hand, if this task requires a high level of concentration, reward yourself after every milestone. 

The One Minute Struggle

Unfamiliar with the “One Minute Struggle?”

No worries, here is a quick overview.

Have you ever been in a situation, you just can't get past? Maybe you can't figure out that puzzle, or set up that computer software. Either way, you feel lost.

Instead of sitting there for hours on end, you have a few choices:

1) Get some help.

2) Ask yourself what else might work.

3) Come back to the problem later with a new set of eyes. 

Learn More

Posted on September 3, 2019 .

What to do When You Feel Like a Failure


Any of these thoughts sound familiar? 

"There's no way I can do this!"

"I'm not smart enough."

"Why even try? I know I'll fail."

Here's the thing. We can't always control what thoughts pop into our head. But we can control how we react to them. Believe it or not, you can navigate around those negative thoughts. Keep on reading to learn more.

Think Small

When we are overwhelmed with negativity, starting and completing tasks can feel next to impossible.

A great way to get yourself out of that rut is by breaking up large tasks into small manageable ones.

Which task sounds more manageable?

1) Jogging for 30 minutes a day?


2) Jogging for 5 minutes a day?

Once you get comfortable at the 5-minute mark, you can slowly work your way up.

Accept Your Thoughts

Have you ever gotten mad at yourself for getting stuck on a negative thought?

Not exactly the best way to move past it.

Instead of judging yourself, try coming to terms with your thinking.

So, you had a negative thought.  That's okay. It is just your anxiety speaking to you. Feelings are not facts. 

Accept it. Understand it. Move forward. 

Redefine Failure

Who says failure has to be a bad thing? Failure isn't dangerous. Failure can't hurt you.  You need to alter the way you look at the situation.

Every moment both positive and negative is a teachable moment. How did this "failure" make you a better person? What did you learn from this? The answers may surprise you. Learn More

Posted on September 3, 2019 .

How to Foster Meaningful Relationships


Maintaining meaningful relationships can be tough. People come in and out of our lives all the time. When we change, our relationships do as well. Here are a few ways you can successfully foster meaningful relationships.

Treat Others They Way They Want to be Treated

It's so important to remember; we are all different.

What works for you may not necessarily work for someone else. It may even make them feel worse. 

You're not a mindreader. The only way you can know for sure what others need is by asking them directly.

Take a Pause

Have you ever said or done something out of your character in the heat of the moment?

It's completely normal to argue or disagree with friends and family from time to time. 

You have to learn to take a step back and deal with negative emotions in a healthy way.

Don't be afraid to hit the pause button for a few minutes. During that time you can reflect on your feelings in order to calmly communicate them. 

Teach People How to Treat You

You can't read other peoples minds right?

So how are they supposed to read yours? 

Don't be afraid to open up and show people the real you. The sooner your friends and family know what you need, the sooner they can help. Learn More

Posted on September 3, 2019 .

Tips: How do Deal with School Stress

Getting ready to go back to school can be an exciting but stressful time of the year. Here are some tips on how to help your child with back to school stress:

  • Be Present and a good listener

    • Open ended questions

    • Listen to what their concerns are, but resist the urge to “fix” an issue

  • Rehearse and prepare

    • Visit the school ahead of time

    • Make getting school supplies a fun event

  • When school starts

    • Develop a routine and schedule

    • Give yourself plenty of time to get to school to not add to the morning stress

    • Get great sleep the night before a school day

Oregon has recently passed a law allowing children to take “mental health days,” similar to other sick days at school. This is a positive, student-led step forward. It normalizes that mental health challenges are nothing to be ashamed of, that addressing anxiety and depression, stress or grief is as normal as being seen for a broken foot. We do need to be mindful that the more we avoid a stressful situation, the bigger the anxiety becomes, and our avoidance patterns set in, making our world smaller and smaller. Other remedies should be explored if there are issues of interpersonal conflict, bullying, school anxiety that may be keeping a student from attending school.

The Wellness Center at Vista is also offering Mindfulness Classes for Kids

Also, check out Ryan Scott, PhD’s TV interview on Oregon’s new law allowing children to take mental health days at school:

Posted on August 15, 2019 .

Tips: Talking To Your Kids After A Shooting 

We are frequently asked how to make sense of these tragedies. For adults and kids alike, it can all seem so senseless, and we can feel powerless to change things or keep it from happening again. Here’s some tips we offer from the heart, knowing that all of us hurt when tragedy strikes.

Make room for Anxiety and Stress / Talk, but also listen.  Allow yourself and your children to talk about how scary this can be for the them and their friends.  

Reassure them /  of their safety and security (no matter what age).  That the grown ups in their life are working to keep them safe.

Keep your routine / The last thing you want to do is avoid your normal day to day routine.  Life is still normal, acting like it helps reinforce that their life is the same. 

Do What Matters / Take some time to do fun things that you and your children enjoy.  Take time to go for a walk together, play a game, have dinner together. 

View our sharing of this information in a video interview below:

Posted on August 8, 2019 .

Introducing Box Breathing


Box breathing is a great technique to help manage stress.

It's easy to do, and easy to learn.

Practicing a few minutes a day is enough to make a difference.

And the best part is, you can practice almost anytime and anywhere. Just make sure your space isn't overly distracting.


Breathing techniques are fast, easy and they work! 

Have you ever been in a stressful situation you couldn’t take yourself out of, like a test or long commute? Those moments are the perfect time to practice box breathing. You can decrease your stress levels in a few minutes flat without leaving the room. 

How to Practice

You can either practice this technique on your own, or follow along on an app.

Great Places to Practice

  1. The shower.

  2. On a walk.

  3. Watching TV. 

  4. Before bed.

You just have to do that works best for you. As we mentioned earlier, a few minutes a day is all you need. However the more you put into it, the more you'll get out of it. Learn More

Posted on August 5, 2019 .

Be Careful - Your Smartphone May be Hurting Your Health


Smartphones can be our best friend and worst enemy at the same time.

They help us connect with loved ones, learn new things and can prevent potentially dangerous situations. 

However, they can also be quite distracting and can prevent us from living a healthy and balanced lifestyle. 

With that being said, here are a few ways smartphones can be used to your advantage. 

Sleep With Your Phone Off

Keeping your phone right next to your bed can be extremely distracting. 

Even if it's on silent, the light actually stimulates your brain to stay awake. 

Not exactly what we want before bedtime.

So, you may be thinking to yourself "But, what about my alarm?"

Great question. 

Invest in an old-fashioned alarm clock. You'll be surprised how much easier it will be to fall asleep without all the distractions and need to check social media.

Exercise & Activity

The app store has an endless supply of apps to choose from. 

Some of them are great for our health, while others are great for entertainment.

There's nothing wrong with playing games on your phone once in a while.

But some of these games can become addicting and decrease your daily activity.

Exactly you should make the switch to fitness apps. Some apps track your steps, remind you to work out, or even guide you through workouts.

Again, there are several to choose from, so it comes down to personal preference.


Did you know that putting full attention into our activities make us happier?

It isn't exactly easy to fully concentrate when your phone’s constantly going off. 

Take a minute to think about how many times a day you check your phone. It could be dozens!

Put your phone on airplane mode, turn off push notifications and enjoy the boost in productivity. Learn More

Posted on August 5, 2019 .

How to Sleep Like a Billionaire


In the age of social media, life is more distracting than ever. There's always an email that needs our attention, or a group chat “emergency”. 

When trying to get important stuff done, the last thing you need is your phone going off every 5 minutes. 

Of course, it's completely fine to turn off your phone. But you can't always turn off your mind. 

What if my kids need me? What if a potential client is trying to book a consult? The list goes on.

If that sounds like you, waking up at 4 AM may be your secret weapon. 

The Benefits

1) There are little to no distractions - It's very unlikely anyone will text or email.

2) You have the peace of mind that your family is sound asleep. 

3) There's no breaking news on social media to distract you. 

So, at this point, you may be thinking to yourself, "Okay, I'm ready to get started, I just don't think I have it in me."

Oh, but you do. 

Stay Consistent

Yes, with most goals starting slow and steady is the best move, but not when it comes to waking up early. 

Our body thrives on routine. Waking up at 4 AM one day, and 7 AM the next, can mess with your body clock and do more harm than good. The first few days or even weeks will be an adjustment. But you've got this. 

Go to Bed Early

You know yourself best. Depending on your age and lifestyle, you should aim for 6 - 8 hours of sleep a night.

If you’re ready to start waking up earlier, going to bed at midnight must become a thing of the past.

Have a Reason to Wake Up 

This may feel self-explanatory, but it's very important. 

What stops you from hitting the snooze button? What are you determined to get done today? That's your reason. Learn More

Posted on August 5, 2019 .

Ways to Feel More in Control of Your Life


Life is busy and unpredictable. Things can drastically change in the blink of an eye. This can make us feel like we have little to no control. Not exactly a fun feeling. No need to worry, because you are in the right place. Here are 3 tips and tricks that can help you feel more in control of your life. 

Making Decisions

Do you ever put off making important decisions in hopes they will magically solve themselves? Do you ever obsess over the small stuff for hours on end?

The truth is, the longer you put off making these decisions, the more stressful they become.

When making a big decision, you need to be in a calm state of mind. 

Sometimes our emotions can play tricks on our brain and make us do things we wouldn't normally do.

Take a deep breath. Breathe in. Breathe out. And think!

Trust Your Intuition

Your intuition is one of your biggest gifts - so take advantage of it! 

Sometimes the body can send us signals our minds just can't.

Does the idea of working at that new startup make your stomach hurt and head spin? Take a minute to listen. This may be your body trying to talk to you.


Several studies show that too much sitting is bad for our health.

Regular activity helps balance our mind and body. Which in turn, increases motivation and can even make us feel more in control.

We aren't saying you should quit your desk job. However, every hour you can get up and stretch your legs for a few minutes. 

This may feel like an insignificant activity at first, but every movement adds up. Learn More

Posted on August 5, 2019 .

How to Change the Way You Think About Your Problems


Do your problems give you a great deal of stress? Are you ready to change the way you think? If so, keep on reading.

Life Lessons

Who says problems are a bad thing? In fact, they can be a great thing, depending on how you look at them.

Just remember, every setback is a chapter in your journey to success.

Every problem no matter how big or small will leave you with a life lesson. 

Problems Aren't Permanent 

When we get so worked up, it's difficult to think clearly. Like there is no way your problem will ever go away.

Listen up; this is important. Even if the actual circumstance never changes, your thoughts towards them will. 

Before you know it, you won't even remember why this event or circumstance upset you in the first place. 

You Are Not Alone

Just because you haven't met anyone yet going through the same thing as you, doesn't mean you are alone! Chances are there are hundreds if not thousands of people in the exact same boat.

Resources like social media, online forums or group therapy are great places to connect with others in a similar situation. 

Even if nothing gets solved today, at least you will know you're not alone. Learn More

Posted on August 5, 2019 .