Welcome back to movement and mindfulness with Jen Champion! Today we will be learning how to simply sit comfortably and hear and feel our breathing.
empathy
Remind Yourself – This Too Shall Pass
There is no secret recipe for dealing with anxiety since we all feel things in our own way.
But with that being said, there are several different techniques that can help you better understand, accept and overcome feelings of anxiety.Â
Keep on reading to learn more.Â
Let It Pass
Sometimes we can prolong our anxiety without even realizing it.
The more we think about something, the harder it is to stop.Â
The next time you catch yourself feeling anxious, remind yourself that this feeling is only temporary and it will pass.
Here’s some homework for you.Â
Think back to the last time you felt anxious…
1) What brought it on?
2) How did you react to it?Â
3) Did you use any calming techniques?
4) How long did it take you to feel better?
Remember, you have overcome anxious feelings in the past, and you can do it again.Â
Catch Yourself
You know yourself better than anyone.
It’s very normal to experience some pre-anxiety symptoms. Â
Maybe you have difficulty concentrating, or maybe your palms start sweating.
It doesn’t matter what the symptoms are. All that matters is that you recognize them.Â
Once you recognize them, you can stop whatever you’re doing at the moment and take some time to relax before things start to escalate.Â
You can focus on your breathing, journal, take a walk or call a friend.Â
Remember All The Things You Can Control
“We can’t control everything that happens to us, but we can control how we respond to things we can’t control.” – Avis J. Williams
There are so many things out there that we can’t control, and that’s okay!
We can’t control whether we get that promotion or what other people think of us.
But we can control our mindset, actions and attitude. Every event has a silver lining and something to teach us. Sometimes the lesson will find you, and sometimes you’ll have to find it.
So Many Tasks, So Little Time
Do you ever feel like there aren’t enough hours in a day?
Do you ever feel like no matter how hard you work, your to-do list never seems to get finished?
You are not in that boat alone.
Here’s what to do.
Change The Stories You Tell Yourself
The next time you catch yourself, thinking “I have so much to do…”
Hit the pause button, and change the story you tell yourself.
Instead, try something more like this…
“I have a lot to get done today. I have had busy days in the past, and I will have more busy days in the future. I know I have what it takes, and I will succeed.”
Prioritize
We all have 168 hours a week to sleep, work, spend time with family and relax.
If you feel like your lists never get complete, you may be taking on too much.
You have to recognize what tasks can be delegated and which tasks need not be done at all.
Write It Out
You know that feeling when you have a task hanging over your head?
Yes, that is not a fun feeling. It makes it much harder to actually get things done because we’re so worried about what we may or may not forget.
No need to worry – there is an easy fix.
Whenever you’re feeling anxious by all your to-dos, pull out a piece of paper and jot down everything you’d like to get done that day.
There does not need to be any real order or structure. Your thoughts don’t even have to be written in full sentences.Â
You are basically just getting all of your thoughts out of your head, and onto paper.
Once you’ve finished your rough notes, you can re-arrange them in order of priority.Â
Setting Intentions Instead of Resolutions
Have New Year’s resolutions ever stressed you out?
If so, you are not alone!
So many of us worry we won’t be able to follow through with them or that we won’t set “the right ones.”
Here’s the deal. Typically, we set resolutions based on things we’d like to change in the future.
But why do we have to wait? Why can’t we start now?
Intentions are all about who we want to be in the present moment.
Think about it this way. What matters today may not necessarily matter in a year from now or even six months from now.
We live in a world that is constantly changing, and change can often impact our goals and values.
Now you might be thinking to yourself, “Okay, I’d love to start setting some intentions, but have no idea where to start.”
We’ve got you covered. Keep on reading to learn more.Â
Start First Thing In The Morning
Of course, there will always be little things that pop up last minute, but it’s always a good idea to go into every day with some sort of a plan.
Starting out each day with a plan can help you prioritize tasks and know when it’s a good idea to say no.Â
Check-in With Yourself Throughout The Day
Have you ever had one of those days that flew by in the blink of an eye?Â
Even though those days can be fun, they can throw us off course.Â
Every couple of hours throughout the day take a few minutes to think about how you’re feeling.Â
Are you feeling rushed, excited, happy, nervous?
Whatever you may be feeling in that present moment, notice it!
Share Your Intentions With a Friend
It’s interesting. Simply sharing our intentions with friends can help them feel more real.
It can also make us feel more accountable to get things done.Â
It never hurts to have someone on your side cheering you on!Â
Positive Outcomes of Divorce
Going through a divorce is far from easy. It truly is a loss and can even be traumatic. However, even the most difficult situations have a silver lining.
Here are 4 positive outcomes of divorce.
It’s Liberating:
In life, you don’t have to do anything you don’t want to do.
You don’t have to stay in a relationship that makes you unhappy or brings on stress and anxiety.
We only live one life. You deserve to spend it with people who make you happy and feel like the best version of yourself.Â
It’s Hopeful:Â
You know what they say. When one door closes, another one opens. Leaving a bad relationship opens up the door for a new and healthy relationship. There are so many people out there in this world, and you never know who you’ll meet.Â
You Get Stronger:
You are so much stronger than you give yourself credit for.
We all have our own grieving process. It may take weeks, months or even years to recover from a divorce. But things will get better.
Every day you will get stronger. Every day will become easier.Â
It Can Benefit The Kids:
It’s normal for couples to stay in unhappy marriages because they think it’s best for the kids.Â
However, sometimes divorcing is the best thing you can do for both yourself and the children.
It’s important for parents to model healthy relationship behaviour.
Kids pick up on more details than you may think. Seeing their parents constantly arguing or unhappy can impact them now and later in life.
Coping With Video Chat Fatigue
Since most of us are working from home – it’s not uncommon to spend several hours a week on video calls.
Everything from coordinating the call to dealing with technical difficulties can be exhausting.
Participating in several video conferencing sessions in a row can be stressful and draining.Â
The good news is, there are several tips and tricks that can help prevent fatigue and burnout.Â
Take Short and Regular Breaks:
Some video conference calls can be as short as ten minutes or as long as 2 hours.Â
Two hour-long meetings can take up a lot of brainpower – especially if you’re the one doing the majority of the talking.
Actually, walking away from the screen during a company-wide meeting can feel a little awkward, but there are ways you can work around it.
You can step out of the room for just a few minutes to prepare a cup of coffee or do some light stretching.
You may be surprised how refreshed you’ll feel afterwards.Â
Try and Find Other Alternatives:
Now, video chatting is a fantastic way for large teams to connect and bounce ideas off one another. It’s also nice seeing familiar faces – especially while we are stuck at home.
However, video conferencing isn’t always necessary for a quick one on one call.
Life isn’t perfect. Sometimes we have to do things we don’t want to do. But at the same time, it’s important to listen to your body and give it what it needs within reason.
If you’re having a stressful day, don’t be afraid to ask your co-worker if your Zoom meeting can take place over the phone or via email instead.
It never hurts to ask.
Take a Step Back:
When you’re stressed out or overtired, sometimes the best thing you can do is take a mental health day or pass on a meeting.Â
It’s very difficult to do a job and to do it well when you’re burned out or overwhelmed. No one is perfect. No one can do it all. Never feel guilty for taking time for yourself. Learn More
How To Survive a Family Members Suicide
Losing a friend or family member to suicide can be extremely painful. It can bring on guilt, shame, anger, depression or anxiety.
We all deal with loss in our own way, and there is no right or wrong way to grieve. Losing someone you love is never easy. However, losing someone you love to suicide can be a little more challenging.
It may take you some time, but you will get through the pain. Here are some tips that can help you cope with your loss.Â
Find A Support System:
Losing someone you love is extremely painful. But you don’t need to experience the pain alone.
Opening up to a friend, family member or mental health professional can be very therapeutic. Talking about our feelings can help us better understand them and feel less alone.
You can also do some research and see if there any support groups in your area. Even though you may feel alone, you are not!
Be Patient:
Some days may be harder than others, and that’s okay. Be patient with yourself and allow yourself to feel.Â
It’s Okay to Laugh And Cry:
You know what they say – laughter is the best medicine. Participating in fun activities with friends and family can act as a healthy distraction and help take your mind off the pain.Â
Every day is a new day. And every day will get a little bit easier.
If you or someone you love are struggling with thoughts about harming themselves or others, please call the National Suicide Prevention Lifeline at 1-800-273-8255.
You can also text the Crisis Text Line at: 741741
Text Line is free and available 24/7 to support those in crisis anywhere in the U.S.
Want to Improve Your Emotional Intelligence? Cultivate Empathy
“Empathy is not feeling what you would feel in a situation. It is stepping beside yourself and adopting another person’s emotion for a few moments. Some research suggests that we succeed at this task by virtue of mirror neurons, or brain pathways that fire whether we’re experiencing the stimulus or we see someone else experience it.” Read on to learn more about How to Develop Empathy in Relationships.
Make gratitude a family practice with these three tips
Fostering gratitude in our own lives–and in the lives of our children–is a process. This is because gratitude is an experience, not just a behavior. Learn how to inspire gratitude and grow empathy in your child by following these three daily practices.