Become a ClientCareers

Coronavirus

How to Beat Negativity According to Science

Jaclyn Baker
, , ,

The truth is, we all have negative thoughts sometimes, and that is completely normal.

However, too much of anything is not healthy.

When we do the same thing for so long, it can become a habit.

Some habits can be tough to break – but if you put the work in, anything is possible.

Deconstruct Your Negativity

Our thoughts truly are so powerful.

The stories we tell ourselves can significantly impact how we think, act and feel.

If we go into a situation assuming something bad will happen, chances are it will.

“Every day may not be good… but there’s something good in every day” ― Alice Morse Earle

The next time you catch yourself stuck in a negative mindset hit the pause button and question your thoughts.

Here are a couple of prompts that can help get you started.

1) What can this situation teach me?

2) How can I transform this negative feeling into a positive one?

Find Healthy Distractions

Have you ever had one of those days where your mind just couldn’t stop racing?

It’s happened to almost all of us, especially after a stressful day.

The longer we think about negative emotions, the more intense they tend to become.

Now, you shouldn’t ignore your feelings and hold them in. That can actually make things worse. However, you can take that energy and put it towards something that’s good for your well-being. You can dance, go for a run or take a walk.

Practice Gratitude​

Practicing gratitude can help remind us just how lucky we are.

Not every negative event is actually as bad as it feels at the moment. You just have to keep reminding yourself that. Feelings are not facts, and just because you feel something doesn’t make it true.

If you’re having a tough time getting started, here are a few prompts that can help. 

1) What went well today?

2) What did you learn today?

3) What everyday item makes your life easier?

You can either write your thoughts down or think about them in your mind. There are no right or wrong answers.

Relax

“Sometimes the most productive thing you can do is relax.” – Mark Black

When in doubt – just relax! When we’re overtired or stressed, things tend to feel way worse than they actually are. 

Going to bed earlier than usual or getting lost in a good show can instantly transform your mood. 

Read Morechevron_right

The Power of Courage

Jaclyn Baker
, ,

Courage and fearlessness are not the same thing!

Courage is all about understanding your fears and taking action despite them.

Have a Healthy Perspective

Courage truly is like a muscle. You more you use it, the stronger it gets.

None of us are born courageous, and we all have the ability to learn it.

“You can choose courage, or you can choose comfort, but you cannot choose both.” – Brené Brown

Fear Is Not a Bad Thing

Fear shouldn’t be this bad thing we constantly try to avoid at all costs. In fact, a little bit of fear is healthy and can teach us a lot about ourselves.

The next time you’re afraid to do something, take some time to think about what you’re actually afraid of.

The answer may surprise you.

Sometimes our fears can feel more intense than they actually are.

Taking some time to think about realistic worse case scenarios can help you look at scary situations in a new way.

Embrace Stepping Outside Your Comfort Zone

Have you ever said no to something you really wanted to do because you were afraid you’d fail?

If so, you’re not the only one.

Change and uncertainty can be scary at times.

But think about it this way. If we keep doing the same things, we will keep getting the same results.

The best way to become more courageous is by practicing and taking action.

Every single step is one step in the right direction.

Say Hello to Failure

Failure isn’t dangerous and is nothing to be afraid of.

It is a life experience that should be embraced.

“Everything you want is on the other side of fear.” – Jack Canfield

Nothing in life is guaranteed, and we never know what we are capable of unless we try.

Read Morechevron_right

The Many Benefits Of Having a Routine & How To Plan Your Day For Success

Jaclyn Baker
,

There is something very grounding and calming about having a predictable schedule.

It’s a common misconception that only children thrive on routine, but that is not the case. Teens and adults do as well.

Structure can help reduce the need to be constantly making decisions, which can help prevent anxiety. 

Now, you may be thinking to yourself, “I’d love to get started but have no idea where to begin.”

Well, you’re in the right place. Keep on reading.

What Would Your Ideal Day Look Like?

Before we get started, here’s something for you to think about.

If you were to plan your ideal day from start to finish, what would it like?

When would you wake up? 

What would you eat for breakfast, lunch and dinner?

How would you make your chores more fun? 

What time would you go to bed?

Okay, once you have thought about what your ideal day would look like, take some time to think about how you can make those wishes a reality.

What Are Your Goals This Week?

Planning your day is one thing; planning your week is something else.

No matter how organized and predictable your days might be, there will always be little things that come up last minute we have no control over. 

That’s where weekly planning comes into play. 

Your weekly list should include items that are important but can easily be pushed back a day or two if something comes up. 

Every Sunday night or Monday morning, set aside a few minutes to jot down five things you would love to get done one day that week. It also never hurts to give yourself some buffer time, in case something takes longer than anticipated. 

Re-Evaluate

Just because a goal or habit may sound great in theory doesn’t mean it’s great for you. 

You know yourself better than anyone. If something in your routine feels off or just isn’t working, it may be time to walk away or go about it in a new way.

Re-evaluating is not the same as quitting!

Read Morechevron_right

Some Resolutions Are Meant to be Broken

Jaclyn Baker
,

Most of us usually start thinking about our New Year’s Resolutions mid-December and get this burst of excitement and energy!

But by the time February rolls around, half of your excitment (if not more) seems to have flown out the window.

We get it. Those situations can often make us feel frustrated and discouraged.

But you know what? Broken resolutions do not have to be a bad thing. In fact, they can be a very good thing. Keep on reading to learn more.

Why Broken Resolutions Can be a Good Thing

Broken resolutions are nothing to feel guilty about.

You have two choices.

You can either feel bad about the situation. Or you can take it as a learning experience. 

Some people tend to come up with way too many resolutions or set unrealistic expectations.

Putting unrealistic goals on pause will allow you to put more energy towards the one or two goals that will make the biggest difference in your life. 

How to Prioritize

You are only one person and can only work on so many things at once.

Adding more tasks to your plate may seem like a good idea in theory, but it actually is not.

When there is so much going on, it’s very tough to prioritize tasks in order of importance and realize what tasks should be done first, what tasks should be done second, and which tasks shouldn’t be done at all.

Ideally, you should pick one or two things to work on at once, and once those tasks are complete, you can move onto the next thing.

What Works For Someone May Not Work For You

It’s easy to add certain resolutions to your list because your friends told you to or because you think you’re supposed to.

We are so different, and all have different goals. Just because a resolution may sound good in theory doesn’t mean it makes sense for you.

Here’s an example.

Let’s say, you’d like to start waking up early to jog before work.

That sounds like a great goal! The only thing is, you have always been a night owl and can’t remember the last time you woke up before 8 AM. 

There is absolutely nothing wrong with being a night person.

It doesn’t mean you not productive. It just means you have more energy and focus better at night.

Making drastic changes to your sleeping schedule and lifestyle can be done, but it should be done slowly.

Instead of feeling bad about not being able to wake up early, just slightly adjust the goal.

You can either jog on your lunch break or after dinner when you have more energy.

Remember – a broken resolution is nothing but an opportunity to learn more about yourself.

Read Morechevron_right

Embracing Discomfort in 2021

Jaclyn Baker
, ,

You never know what you’re capable of unless you try. Every time you say no to something you want to do, you’re missing out on a potential opportunity to grow!

The longer we avoid something, the scarier it tends to become. When something scares you, sometimes the best thing you can do is jump right in.

Embracing Discomfort in 2021

It’s time to become comfortable with being uncomfortable.

Be curious. Try new things. Keep an open mind and see what happens.

When you continue to do the same things, you will continue to get the same results.

Just because something isn’t working right now doesn’t mean it’ll never work. You just may have to go about it in a slightly different way. 

The Mind is an Incredible Tool

Our mind is such a powerful tool. It lets us know when things are dangerous and when we should walk away. 

However, sometimes our mind can play tricks on us and make us think things are scarier than they actually are.

Here’s an example.

Let’s say you stumbled across an ad online for your dream job. 

The job is close to home and pays well, but your mind keeps telling you that you aren’t qualified and shouldn’t even try. 

No matter what you do in life, there is always a chance things won’t work out. 

“You can’t let your fear of striking out keep you from playing the game.” – Babe Ruth

Just because something feels impossible does not mean it is. Feelings are not facts. 

You Are In Charge Of Your Thoughts

You have more control over your thoughts than you give yourself for. 

You are in charge of your mind; your mind is not in charge of you.

The next time a negative thought pops into your head, don’t accept it. Challenge it!

The process may make you feel uncomfortable at first, but it will be worth it in the long run! 

Read Morechevron_right

4 Ways to Celebrate New Year’s Eve at Home and Make it Special

Jaclyn Baker
, , ,

So many of us look forward to New Year’s Eve for months, if not longer. 

January 1st is the start of a brand new chapter and can give us the inspiration and motivation to step outside our comfort zone.

Let’s also not forget about all the celebrations and the ever so famous countdown.

Even though we can’t host or attend parties this year, we can celebrate in a safe and fun way!

Host a Virtual Event

None of us are strangers to virtual events. Since March, millions of milestones have been celebrated via video chat. Weddings, birthdays, graduations, you name it!

New Year’s can be celebrated virtually as well.

You can easily celebrate with all your family and friends from the comfort of home. Even though you will be at home, you can still dress up and decorate. 

Host a Virtual Game Night

If you have kids, a virtual game night could be a lot of fun!

There are several websites and apps out there that allow you to play games virtually with a group of people. 

If you want to go the extra mile, you can even make up your own games and put a New Year’s spin on them.

The Countdown

Whether you are spending New Year’s home alone or with immediate family, you can still countdown and make it fun!

You can even record your virtual hangouts and take screenshots for memories! Just be sure to ask everyone on the call if they are okay with that.

Reflection

Self-reflection doesn’t have to be a chore. There are tons of ways you can make it fun! 

At the end of the evening, everyone can share what they’ve learned in 2020 and what they are grateful for.

The Vista family is very grateful for each and every one of you. We can’t wait to make new memories with you all in 2021.

Read Morechevron_right

Accepting Cancelled Holiday Gatherings

Jaclyn Baker
, ,

Life is unpredictable, and there are so many events and situations we can’t control.

The good news is, we can control how we react to those events and how we look at them.

You Can’t Force Feelings

Even though we can try and change our mindset and attitude, we can’t actually prevent feelings or turn them off in the blink of an eye.

“You feel how you feel, and your feelings are real.” – Sven

It’s one thing to try to challenge negative emotions.

But it’s quite another to ignore them and pretend they don’t exist.

If you’ve been feeling sad or disappointed over not being able to spend the holidays with loved ones in person, that is completely okay. 

Never be ashamed of how you feel. We all experience negative emotions and it’s completely normal. 

Acceptance + Compassion

We get it. Accepting a negative event isn’t always easy, but it is possible.

Practicing self-compassion may not be able to eliminate pain, but it can build resilience and boost optimism.

Looking For The Silver Lining

Several studies show that it can be beneficial to look for silver linings during difficult situations. 

Here are a few silver linings of having small a Christmas this year…

1) You won’t have to spend hours on end cooking and cleaning.

2) You can spend quality one on one time with your immediate family. 

3) You can create new traditions.

Final Thoughts

As we stated earlier, there are plenty of things in life we can’t change. But we can change the stories we tell ourselves and look at things differently.

From our family to yours, we’d like to wish you all a very Happy Holidays!

Read Morechevron_right

Letting go of Perfectionism During The Holidays

Jaclyn Baker
,

Perfectionism and anxiety go hand and hand and are very common during the holidays.

Let us know if any of these scenarios sound familiar…

“What if my holiday party isn’t perfect?”

“What is my cousin hates her gift?”

“What if my holiday cards get lost in the mail?”

If any of those thoughts sound familiar, you may be experiencing holiday perfectionism.

The good news is, perfectionism does not have to last forever, and it can be significantly reduced.

Now, this won’t be an overnight transformation. It will take work and dedication, but you can achieve anything you set your mind to.

Nothing in Life is Perfect

No matter how talented you are in any given field, it is absolutely impossible to be perfect.

Life is full of ups and downs. Our days don’t always turn out as planned, and that is okay!

Memories Don’t Have to be Perfect in Order to be Special

Many of us tend to plan several activities throughout the holiday season. 

There is nothing wrong with having an itinerary and plan for the celebration. In fact, actually writing things down and working from a list can make things a lot easier.

You just have to remember one thing.

Chances are at least one thing on your list may get forgotten about.

We completely understand how that can be a little disappointing.

You just have to remind yourself, that everything will be just fine. 

Being Perfectly Imperfect

You know what they say. Great things come when you step outside your comfort zone.

This holiday season, challenge yourself to do a few things imperfectly and see what happens. 

  • Spread the icing on the cupcakes a little unevenly.
  • Skip the place cards at dinner this year. 
  • Don’t worry about decorating every single room in your home.

Those are just a few examples, but feel free to tweak them to fit your needs.

One of the best ways to overcome perfectionism is to embrace imperfectionism. 

The more you practice the easier it will become.

Keep in mind, you don’t have to implement all of these changes in one day. You can start slowly and work your way up. 

Learn More

Coping with Loneliness During The Holidays

Jaclyn Baker
, ,

The holidays are all about spending time with loved ones and making memories. 

As you know, this holiday season will be far different than most. 

Even though social distancing is keeping us safe, it can be a little lonely at times. 

You may not be able to erase your feelings of loneliness, but there are plenty of things you can do to make yourself feel better.

Be Good to Yourself:

We’ve talked about this on the blog a few times in the past. But we are going to repeat it since it is so true!

Whether you’re having a good or bad day, it’s so important to be your own best friend. 

You’ve got to listen to your body and give it what it needs. Doing something special just for you is a form of self-care. 

You Are Not Alone:

Feelings are not facts. Just because you may be feeling alone doesn’t mean you are alone.

Even though loneliness can be an uncomfortable feeling, it is nothing to be ashamed of. 

Don’t be afraid to open up to someone in your life and let them know how you feel.

You never know – they may be feeling the same way and can offer some words of encouragement.

Rethink Your Expectations:

So many of us are guilty of setting high expectations for the holidays and want everything to be perfect. 

A holiday does not have to be perfect in order to be special.

A virtual dinner with friends and family can be just as much fun as an in-person event.

 It all depends on how you look at it. 

Learn More