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Question the Story

Anxiety can often make fictional thoughts feel like facts. Remember, just because you think something doesn’t make it true.

Whenever a negative thought pops up, go ahead and question the story.

What are the odds that your fear will actually happen?

If your fear does happen, what is the worst-case scenario?

Face Your Fears

Anxiety can often prevent us from trying new things.

The thing is, the longer we avoid something, the scarier it becomes.

One of the best ways to conquer anxiety and life’s challenges is to face the situation head-on.

It won’t be easy at first. But the more you practice, the easier it will become.

Be Present

Anxiety is the fear of the unknown. And life is full of unknowns! Yes, many events can be predicted.  But there is no way to know anything for sure. And that has to be okay.

Being present is all about embracing the unknown.

Living in the moment lets us enjoy today instead of worrying about what may or may not happen tomorrow.

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The First Day Back

The first day back at work will likely bring up a lot of emotions.

Some new moms feel guilty about leaving their new baby at home.

While others feel guilty about being excited to get back into the game.

The first few days will be the hardest. But every day will get easier.

No Such Thing As Too Many Questions

You can never ask too many questions.

No matter how long you’ve been gone, it takes time to get back into a solid work routine.

It’s likely some protocols may have changed.

Or your responsibilities may be slightly different.

So, when in doubt – always ask. Your future self will thank you.

Touch Base With Your Boss

No matter what business you are in, communication is key! Exactly, why it’s always a good idea to touch base with your boss on your first week back.

You can take that opportunity to ask important questions, and figure out which tasks are most time-sensitive.

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Embrace Failure

There are plenty of books and articles out there that talk about embracing failure.

The thing is, most of those pieces are geared towards teens and adults – not so much for children.

It’s never too early to teach your child how to expect and be comfortable with failure.

Failure is a key stepping stone towards success.

One of the best ways to find out what works, is to find out what doesn’t.

Question Talent

Sure, some people can pick up certain skills faster than others.

But true talent isn’t something you’re born with!

Take a minute to think about your favourite singer…

Just imagine how many hours of practice it took them to feel confident.

You never know – that one song could have taken years to perfect.

Just because something is taking a bit longer than anticipated, doesn’t mean it’s impossible. All it takes is practice.

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Nobody knows your child as well as you do.

But at the same time, none of us are mind readers.

If you have a feeling your child may be depressed, here’s what to do!

Monitor Their Moods

All kids have bad days at school or get into disagreements with friends.

It’s completely normal.

But a significant change in your child’s mood could be a sign something else is going on.

A few behavioural changes to look out for include…

1) Lack of appetite.

2) Poor sleeping habits.

3) Increased irritability.

Be There

Life can be a confusing place for kids.

It’s easy for them to feel like no one understands what they’re going through.

Depression is nothing to be ashamed of.

There are many successful therapy techniques out there, such as CBT and DBT.

The only thing is, your child may not know that.

Remind them, that they are not alone, things will get better, and you are on their side!

Encourage Conversation

Even if nothing gets solved that day, sitting down and talking is a great first step.

Remind your child that their feelings are nothing to be ashamed of, and there is no reason to hide them.

You are on their side and there to help!

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We may not always be able to prevent stress. But we can work on relieving the symptoms.

What Is a Stress Reliever?

A stress reliever is an activity or technique that helps calm you down.

We all react to stress in our own way. Some may experience anger, while others may experience sweaty palms.

Examples

It may take some trial and error to find the best technique for you…

However, a few popular techniques include exercise, deep breathing, or counting backwards from ten.

How To Change Your Habits

Like any habit, practice makes perfect. Your new habits may not be able to eliminate stress 100% – but they certainly can help dial it down.

Can Stressors Be Eliminated?

The answer is yes and no.

Some stressful events are completely out of our hands and can’t be changed.

However, we can change the way we think and react to them.

Here’s an example.

Say a friend said something that upset you.

You can either keep your feelings to yourself…

Or you can take a few deep breaths and be honest with them.

That one conversation could potentially save you weeks of stress.

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Self-care is essential 365 days a year. But some of us need to practice it a bit more during the winter months. 

Write in a Journal

Writing in a journal is a great practice all year round – especially at the beginning of the new year.

Journalling is a great place to be completely open and honest.

It also allows you to reflect, learn, and grow.

Spend Time With Friends

We all need to socialize – even introverts!

Spending time with friends helps us relax, laugh, and try new things. 

But what if you and your friends have entirely different schedules?

Thanks to technology, spending time with friends doesn’t always have to be an in-person event. A weekly Skype call is much better than nothing.

Put it on the Calendar

We are much more likely to get things done when they are written down in a calendar.

Practicing self-care doesn’t have to be an entire event to be effective. You can definitely start slow and work your way up. 

Taking a bath, reading a book or doing a puzzle are all great self-care activities.

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It’s normal to experience a little bit of anxiety before a test.  However, too much anxiety can make it next to impossible to concentrate and even finish the test. These techniques can help you overcome test anxiety. 

Good Habits

Good habits aren’t always enough to eliminate anxiety, but they can certainly help prevent it. 

Make and effort to start studying as soon as possible. 

Studying 30 minutes a day for two weeks is far less stressful than cramming everything in the night before. 

Walking into the test feeling confident and prepared can help put you at ease. 

Everyone Makes Mistakes

Sometimes when we are so afraid of making mistakes, we actually end up making more.

Remember, at the end of the day, a bad grade is nothing more than a bad grade. Your marks have nothing to do with you as a person.

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There will always be stressful events at work now and again. The best thing you can do is learn how to control your emotions in a healthy way.

Stay Organized

Planning out your day in advance not only saves time – it also prevents stress.

Nobody likes feeling rushed or pressured throughout the day. Having a solid hour by hour plan can help you stay on track.

Say Goodbye Multitasking

Now, some of us can multitask on more straightforward tasks.

Preparing lunch while talking on the phone is one thing…

But preparing lunch while trying to solve a complex math problem is something else. 

Doing so many things at once can make us feel stressed, rushed and confused.

Try an experiment. 

Next week do every task on your to-do list one thing at a time.

Even the easy tasks! 

See if you notice any changes in your mood and productivity. 

Take a Walk

So many of us spend hours a day sitting in front of our computers.

Which isn’t the best thing for our mind and body. 

Taking a short walk around the block over lunch can help you blow off steam and boost your mood.

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There are so many things to love about music. It helps reduce stress, manage pain, and so much more. 

Music Reduces Stress And Anxiety

It’s no secret that music is fun to listen to. 

But did you know it can also calm us down and prevent anxiety? 

Listening to soft music while meditating or trying to fall asleep can be very calming. It can even help distract us from everyday stress, like being stuck in traffic. 

With platforms like YouTube and Spotify, you can easily find the best tunes for you. If you want to go the extra mile you can even set up a relaxation playlist.

That way it’s there and ready to go whenever you need it the most. 

Music Decreases Pain

Music does release dopamine, which in turn helps manage pain.

Listen to this.

A group of patients undergoing spine surgery participated in a study.

A handful of patients were asked to listen to music the night before surgery until the second after surgery.

While the other group listened to no music at all. 

Want to guess which group had an easier recovery time?

Post-surgery, the music listening group were experiencing far less pain. 

Just goes to show how incredible music can be. 

Music Can Help You Study

Does anyone else like listening to music while they study? Well, believe it or not, it can actually be very helpful.

Here’s how it works.

Listening to upbeat music increases motivation and overall confidence. 

The right music can get you in the zone and boost creativity.

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Moving your body can change the way you think. 

Increased Joy

Exercise isn’t only great for the body – it’s also great for the mind.

Exercise releases dopamine to the brain, which is the feel-good hormone.

Regular physical activity also helps with sleep, memory, and can contribute to better moods. 

Bravery

Did you know that regular physical activity can make us more courageous?

Here’s how it works.

Every exercise you try enhances the reward system.

Before trying a new exercise or activity, it’s not uncommon to doubt your own strength. 

There’s no better feeling than overcoming an obstacle and stepping outside your comfort zone. 

Group Exercise Builds Trust

Participating in group exercise classes are a powerful way to experience joy.

Being active with other people not only builds trust, it also gives you a sense of belonging. 

After all, you can never have too many people on your team!

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Burnout is not a fun feeling. It makes it hard to get things done and can be very frustrating. The good news is, burnout doesn’t have to last forever. All you have to do is follow these techniques. 

Strategically Organize Your Time

Be honest, how much time do you spend a week doing things that don’t need to be done at all? 

Now, there is absolutely nothing wrong with loving what you do. But at the end of the day you can’t forget to take care of yourself. 

Think about it, the more time you spend at work, the less time you have to relax and recharge.

One of the best ways to beat burnout is to prevent stress it before it even begins. 

Take a Vacation

Do you ever feel guilty about going on vacation?

You absolutely shouldn’t. Here’s why…

Immersing yourself in a new environment can help you see things from a different perspective.

Even a day or two in a new city can completely transform your mood. 

Meditation And Relaxation

There are several meditation and relaxation techniques you can practice both at home and at work.

Remember, consistency is key. The more you practice, the better you’ll feel. 

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