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The Benefits of Thinking About The Future

September 3, 2019

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.

How to Deal With Anger

September 3, 2019

Ryan Scott

anger, mental health, mindset

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.

Tips And Strategies to Reach Your Goals

September 3, 2019

Ryan Scott

goals, mental health, success

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.

How to Make Tasks More Pleasant And Stop Procrastinating

September 3, 2019

Ryan Scott

confidence, goals, procrastination

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.

What to do When You Feel Like a Failure

September 3, 2019

Ryan Scott

courage, inspiration, self-compassion

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.

How to Foster Meaningful Relationships

September 3, 2019

Ryan Scott

family, friendship, 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.

Tips: How do Deal with School Stress

August 15, 2019

Ryan Scott

kids, school, tv

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:

Tips: Talking To Your Kids After A Shooting

August 8, 2019

Ryan Scott

coping, kids

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:

Introducing Box Breathing

August 5, 2019

Ryan Scott

breathing, mindful, relax

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.

Benefits

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

The shower.

On a walk.

Watching TV.

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.

Be Careful – Your Smartphone May be Hurting Your Health

August 5, 2019

Ryan Scott

happiness, phone, productivity

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.

Productivity

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.

How to Sleep Like a Billionaire

August 5, 2019

Ryan Scott

habits, routine, sleep

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.

Ways to Feel More in Control of Your Life

August 5, 2019

Ryan Scott

emotions, mental health, mood

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.

Move

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.

Blog

The Benefits of Thinking About The Future

How to Deal With Anger

Tips And Strategies to Reach Your Goals

How to Make Tasks More Pleasant And Stop Procrastinating

What to do When You Feel Like a Failure

How to Foster Meaningful Relationships

Tips: How do Deal with School Stress

Tips: Talking To Your Kids After A Shooting

Introducing Box Breathing

Be Careful – Your Smartphone May be Hurting Your Health

How to Sleep Like a Billionaire

Ways to Feel More in Control of Your Life

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Portland

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Wellness Center

Video Therapy Oregon

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