anxiety

How to Beat Negativity According to Science

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. 

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Embracing Discomfort in 2021

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! 

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Don’t Be Afraid To Ask For Help At Work

Have you ever been afraid to ask for help at work? Almost all of us have at least once or twice. 

Maybe you thought you could figure out the problem on your own…

Or maybe you thought no one would know the answer…

On one note, it’s important to be independent and try your best to figure things out. 

But at the same time, you need to know when something is above your skill-set and/or is a two-person job. 

The next time you’re feeling overwhelmed or confused at work, don’t be afraid to ask for help!

Asking For Help Saves Time:

The more experience you have in something, the faster you tend to get it done.

No matter how skilled you are in any given topic, there will always be people out there who know more than you, and that’s okay. Take advantage of your network and pick their brain when you need to. Two heads often work better than one. 

Asking For Help Can Open Your Eyes:

One of the best ways to learn something new or improve upon existing skill-sets is by studying other successful people in your field. 

Of course, just because one technique worked for someone else does not guarantee it will work for you. But it can’t hurt to try. 

Asking For Help Can Help You Set Goals:

Before you start working towards your goals, you have to figure out exactly what you want and know how you’ll get there.

Try and do at least one thing every day that will you get you closer to where you want to be. 

These tasks can be as small as sending an email or asking a co-worker for guidance. Taking small steps in the right direction is far better than not taking any steps at all. 

None of us know everything, and everyone has something to teach us. Never be afraid to ask for help when you need it. Learn More

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Tips to Manage Anxiety and Stress

Accept Your Feelings:

Even though anxiety can be scary, you have to remember that anxiety is just a feeling. 

Accepting anxiety is one of the first things you have to do if you want to overcome it. 

Not Everything is as it Seems:

Anxiety or panic can be scary and take a toll on the body. It can bring on stomach aches, headaches, fatigue, the list goes on.

Just breathe and remind yourself that your panic will pass. 

Question Your Thoughts:

When you’re anxious, your mind can play tricks on you and make things feel way worse than they actually are.

Just because your presentation didn’t go as planned does not mean your team thinks any less of you. Even professional speakers get nervous from time to time. 

The next time your feeling overwhelmed by negative thoughts, ask yourself these questions…

  1. What’s the worst thing that can happen?
  2. If this does happen, how can I deal with it?
  3. Has this happened before? If so, how did I deal with it?

Focus on The Here and The Now:

Those who experience anxiety tend to worry about things that may or may not happen in the future. 

Nothing in life is guaranteed. We never know what tomorrow has in store.

Focusing on the here and the now can help prevent anxiety and keep you grounded. 

Learn More

 

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It’s Time To Stop Putting So Much Pressure On Ourselves

The truth is, life can be stressful. Everything from school to work to friends can be a lot to juggle.

Some stressful situations are out of our hands, and there isn’t much we can do about them. 

However, some of your habits may be contributing to some of your stress. 

Are you wondering what we mean by that? Keep on reading to learn more.

Perfectionism and High Achievinemnt Are Not The Same:

Wanting to do well and wanting to be perfect are two completely different things.

In life, you never fail. You either win or you learn. 

Live a Balanced Life:

Even if you absolutely love your job, too much of anything is not healthy.

We get it. Sometimes when you’re in the zone, it’s easier to work late and get the job done. But that should not become a habit.

There is so much more to life than work. Even if you feel fine right now, it’s only a matter of time until you experience burnout or anxiety.

Getting enough sleep, spending time with loved ones and having fun are all very important things.

Taking care of yourself is one of the best things you can do to prevent stress and keep it at bay.

Be Optimistic: 

We can’t control what other people do or think.

But we can control our actions and thoughts. The next time you’re feeling overwhelmed, a few positive affirmations can go a long way. The secret is to talk to yourself the same way you’d talk to a best friend. 

It’s Okay To Feel Overwhelmed:

So many of us are guilty of pushing our feelings aside, hoping they will fade on our own. 

The longer you hold emotions in, the more they intensify.

If you’re feeling stressed or overwhelmed, that is completely okay. You are allowed to feel whatever you want to feel.

You just have to learn how to deal with those feelings in healthy ways. The sooner you start, the better. 

Learn More

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Coping With Parenting Stress By Pressing The Pause Button

Being a parent is a full-time job. Although it’s very rewarding, it can also be quite stressful.

These past several months have been a lot to take in for both parents and children.

And now that back-to-school is just around the corner, both you and your child may be experiencing additional stress.

Whether your stress levels are high or low, taking just a few moments to pause every day can help you live in the moment and decrease stress.

Here are a few tips and tricks that can help you get started…

Prioritize:

There are only so many hours in a day to get things done. When life gets busy, we can often put our hobbies and/or passion projects on hold. 

Never feel guilty about practicing self-care and doing things that make you happy. 

Self-Compassion:

As a parent, it’s common to put your child’s needs before your own and put yourself last. 

At the end of the day, you have to be your own best friend – not your worst enemy.

Be kind to yourself. Give yourself some credit. You are doing the best you can.

Focus On The Here And The Now:

No matter what we say or do, we can’t change the past and we can’t predict the future.

Sometimes we can spend hours worrying about what may or may not happen tomorrow, instead of living in the moment and focusing on the now.

No one knows for sure what the rest of the year has in store for us. All we can do is spend time with loved ones, appreciate life and hit the pause button when we need to. Learn More

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Finding Your Purpose

Looking to find your purpose, but aren’t sure where or how to start? Well, you’re in the right place. Keep on reading to learn more. 

Know What You Care About:

Identifying what you truly care about is one of the first steps to finding your purpose. 

You may not know the answer right now, and that’s okay. After a little brainstorming and reflection, the answer will find you.

Here are a few personal questions that can help you get started. Feel free to write down your answers in a notebook so you can look back on them. 

1) What are you good at?

2) What do you care about?

3) When was the last time you felt proud of yourself? 

Reflect On What Matters To You:

Many of us have a long list of things we care about, which is great! However, landing on one or two things that matter to you the most can help you realize what’s important in life. 

It can also help you gain a deeper understanding and appreciation for the little things.

You can start by writing out a list of things that matter to you in no particular order. Once the list is complete, you can organize the list in order of importance.

Keep in mind that your values may slightly change over the years, so feel free to re-arrange or add items to the list as needed.

Recognize Your Strengths:

Every single one of your strengths and talents helps make you, you!

When we’ve been good at something for so long, sometimes we can underestimate just how talented we are.

Opening up to people who know you the best, like friends, family, or colleagues, can help you recognize and appreciate your talents.

Here are a few great questions you can ask the people in your life. 

1) What do you think I’m great at?

2) What do you think I love doing?

3) How do you think I’ll make a difference in the world?

Find People You Admire:

Having someone to look up to can help you in so many ways. Remember, you don’t have to know someone personally to admire them. You can admire authors, public speakers or people in your community. Learn More

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Getting Used To Your Old Office Environment

Now that some public establishments are starting to re-open, more people are slowly returning back to their offices. 

If you’ve been working from home these past several months, chances are by now you’ve established a pretty solid routine. 

Even if you’re excited to go back to work, everything from the commute to waking up early likely will take some time to get used to.

Here are 3 tips that can help you adjust!

Connect With Your Team:

No matter what industry you’re in, connecting with your team is so important.

Establishing relationships with coworkers both face to face and virtually can help provide you with a sense of belonging and community. It can also make it easier to work together towards common goals. 

Plan Your Days In Advance:

Setting aside just ten minutes every evening to plan the following day can work wonders on your overall performance.

We all have our own focus style. Some of us get our best work done first thing in the morning, while others thrive in the evening.

Independent high-value tasks that require intense concentration should be done during your peak times. 

On another note, high-value tasks that require collaboration will require some flexibility and compromise. 

Be sure to ask your teammates what their peak hours are. If you have the same schedule, that’s great! If not, you’ll have to land on a happy medium. 

Take Some Time To Relax:

It’s no secret that commuting can be exhausting at times. When you get home from work, it’s not uncommon to dive into housework or prepare dinner. 

However, doing so can be very overwhelming and draining. 

Instead, give yourself some time to relax and get out of work mode. Proper and consistent relaxation helps us stay productive, energized and motivated! Exactly what we all need after a long day at the office. Learn More

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