How To Stop Worrying – A Step By Step Guide

Do any of these thoughts sound familiar?

What if I fail?

What if I’m not good enough?

What if this doesn’t work out?

What if they don’t like me?

If you answered yes to any of the above, you are not alone! Constantly worrying can really take a toll on our health. So many of us tend to worry about things that are extremely unlikely to happen or things we have little – no control over. We may not be able to completely stop our worries, but we can dial down their intensity.

Identify The Trigger:

First things first, you’ll have to figure out what thoughts or events are causing you to worry. Did something recently happen? Are you going through a significant lifestyle change? Are you worried about what may or may not happen tomorrow? Once you understand the trigger or cause, you can work towards finding a solution. 


Sometimes when we’re so worried, our imagination can get the best of us and make things feel bigger than they actually are.

Actually sitting down and writing out our thoughts and worries can help us better understand them and put them into perspective. Thoughts often look different on paper than they do in our mind after all. 

Think About The Evidence:

Remember, just because you feel something doesn’t make it true. Feelings are not facts!

Saying that out loud is one thing. Believing it is another. If you’re having a hard time finding appropriate evidence, here are a couple of questions you can ask yourself:

Has this worry come true in the past? If, so, how likely is it to happen again? 

What’s the worst thing that can happen?

Talk To Yourself Like You Would To Someone You Love:

Do you ever feel like you talk to your friends differently than you talk to yourself?

If a friend was going through what you are right now, what would you tell them to do? It’s time to become your own best friend and think things through rationally. Learn More

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Making Decisions – Even When It’s Hard

Take It One Step At a Time

We often procrastinate because we’re afraid of what may or may not happen next.

Of course, the unknown can be scary. But it’s part of life, and we never know what the future has in store.

Whether we procrastinate or not, the day will still go on. 

When in doubt, the best thing you can do is break up your responsibilities into small realistic steps. 

You may not have all the answers right now, and that’s okay. 

You have two choices. You can either worry about what may or may not happen. Or you can trust your instincts and be confident that when/if any problems arise, you have what it takes to handle them. 

Get Comfortable With Being Uncomfortable 

There’s nothing wrong with having a strong support system and seeking advice from them. The thing is, when we seek advice from the same people over and over again, it’s easy to get a little too comfortable.

There is always more than one way to do something. Don’t be afraid to step outside your comfort zone and seek advice from someone new. It’s time to get comfortable with being uncomfortable. 

Avoid Avoidance

The longer we put something off, the scarier it tends to become. 

It is so much harder to make decisions when you’re scared or overwhelmed by anxiety.

All of those emotions can interfere with your decision-making skills and significantly delay the process.  

You may never feel 100% ready, and that’s completely okay. 

The journey may be bumpy, and you may make some mistakes along the way. You just have to remember that failure shouldn’t be avoided as it is your greatest teacher. Learn More

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Anger Serves A Purpose

Anger is a normal human emotion. And like all emotions, it serves a purpose. Anger can guide you towards positive change and inspire you to set long term goals. 

Accept Your Anger:

It’s a common misconception that anger is a negative emotion and should be avoided at all costs. When in fact that is far from the truth. Dismissing and avoiding anger tends to intensify and prolong it. 

We all get angry. Accepting and embracing your anger can help keep it under control. 

Here’s an example. Let’s say traffic jams often make you angry, and in turn, cause your palms to sweat.

Instead of getting frustrated, take a few deep breaths, and accept what is happening. 

Remind yourself that your sweaty palms are simply the body’s physical response to anger and nothing to worry about. You are experiencing a human emotion, and it shall pass. 

Identify Your Anger:

Once you’ve accepted and come to terms with your anger, you have to identify the reason behind is.

Anger is communicating a need for change. You just need to figure out what that change is and its significance. 

Why do you think you’re angry right now? What is your anger trying to tell you? 

Establish Boundaries:

Once you’ve identified the source behind your anger, you can reset your boundaries and set appropriate expectations. 

Anger is an emotion for a reason and serves a purpose. 

It can teach you about yourself, others and the world around you. 

Learn More

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Reducing Anxiety and Stress During COVID-19

Experiencing fear, anxiety, sadness or anger are all very normal during stressful situations, change or significant life events.

It’s no secret that change is hard. Going through so many changes in a short period of time can be a lot to take in. However, the sooner you accept and embrace your feelings, the sooner you can move past them.

Focus On The Facts:

Emotions are very powerful and can often get the best of us – that is if we let them. 

We all have three states of mind. An emotional mind, a rational mind, and a wise mind.

Having an emotional mind is common during stressful situations. But if we aren’t careful, that mindset can quickly escalate anxieties.

Thinking rationally is all about focusing on the facts and staying clear of black and white thinking.

Spending Time Around Positive People:

The people we spend our time with have a massive impact on the way we think and feel. Both positive and negative behaviors are contagious. Chances are if you spend the majority of your time around positive people, their positivity will rub off on you.

Focus On Self-Care:

When life gets busy, we can often put ourselves last. No matter how difficult things may be right now, it’s so important to prioritize self-care. 

These self-care activities don’t need to be extravagant or break the bank. You can take a nap, read a book, draw, etc.

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Saying No Without Feeling Guilty

Do you feel like you have to say yes to everything?

Is your body and brain telling you that they need a break?

Are you ready to start putting yourself first? 

If so, you’re in the right place! Keep on reading to learn how to say no without feeling guilty. 

The next time someone comes to you with a request, instead of immediately saying yes or no, hit the pause button and take some time to think. You can thank them for the offer and let them know you will think about it and get back to them soon. If you’re not sure what to do next, here are a few questions you can ask yourself:

1) Do you have time to complete the project?

2) Is this project something you want to do?

3) Will this project help you in the present or future?

Now, don’t feel pressured to answer these questions right away. Take all the time you need and most importantly be honest with yourself.  If you’ve decided you’d like to pass on the opportunity, here are a couple of scripts you can use to let them know.

“Thank you so much for the opportunity, but I don’t think I’m the best person for this project.”

” I wish I could help, but I simply don’t have the time right now. Wishing you the best of luck.”

“Thank you for thinking of me; however, I am not comfortable doing that.”

Remember, time is the one thing we never get back. You deserve to spend your days doing what makes you happy and proud!  Learn More

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How To Feel Better When You’re Having a Hard Day

In life there will always be stressful events that are out of our hands. The good news is, you have the power to bounce back from setbacks and remember the good even when times are rough.

Here’s how…

Take Care Of Your Mind And Body

When life gets busy or stressful, we can often forget to take care of ourselves. 

Participating in physical activity and doing what you love is important all year round. But it is that much more important when you’re having a hard day.

Remember, one tough situation doesn’t have to set the tone for the entire day. Every day has the potential to be a great one. You just have to let it.

Have a Healthy Relationship With Social Media

Social media is a great way to stay in touch with family and friends while physical distancing.

However, passively scrolling through your feed can do more harm than good. There are many apps out there that can help you monitor your daily screen time. You can also designate phone-free time throughout the day and avoid using your phone during meals and before bed.

Meet Face to Face Six Feet Apart

Of course, social media, texting, and email are great tools

However, it’s much easier to have deep and meaningful conversations in person. With a little creativity there are plenty of ways you can have face to face conversations with your friends and family. Just be sure to stand at least 6 feet apart. Learn More

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How to Deal With Anger

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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.

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