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mental health

Tips to Manage Anxiety and Stress

Jaclyn Baker
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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. 

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Practices to Prevent Holiday Stress

Jaclyn Baker
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Time certainly does fly, and the holiday season will be here before we know it.

You know what they say. The holidays are the most wonderful time of the year. 

But they can also be quite stressful. Everything from sending holiday cards to finding the ‘perfect’ gift can bring on anxiety. 

The good news is, there are several tips and tricks that can help make the holiday season less stressful.

Keep on reading to learn more.

Set Priorities: 

Even though this year our holiday events will be smaller and/or take place virtually, we still need to set priorities. 

We only have so many hours in a day and can only attend so many virtual events without feeling burned out. 

Don’t be afraid to politely decline events if you ever feel like you have too much on your plate. 

Set a Schedule: 

When life gets busy, we can often forget to take breaks or differentiate between high priority and low priority tasks.

Some tasks should be completed before others. And some tasks don’t even need to be completed at all.

As we stated earlier, everything from sending cards to buying gifts to preparing meals can be exhausting. 

We all have our own focus style. Some people prefer doing difficult tasks all in one sitting. 

While others prefer breaking up difficult tasks and slowly working on them throughout the day.

It all comes down to what works best for you. 

Take Shortcuts If You Can:

Holiday traditions are not an all or nothing thing.

Never feel guilty about putting yourself first. If you’re ever at a virtual event and too exhausted to stay until the end, you can always leave a little bit early. 

Self-care is important all year round. If you have a feeling the holidays may be a bit stressful this year, there is no need to worry.

Simply listen to your body and carve out some extra me-time. 

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Preventing Suicide In Older Adults

Jaclyn Baker
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Social distancing is designed to keep us and our community safe. However, social distancing is increasing loneliness for people all over the world – especially in older adults. Older adults who are disconnected from others do have a greater risk for committing suicide. 

However, there are plenty of tools and resources out there that can help us prevent suicide in older adults.

Understand The Risk Factors:

Several studies show that the following factors can contribute to suicide in older adults.

1) Mental health conditions, such as anxiety or depression.

2) Being alone for long periods.

3) Pain.

4) Illness.

Warning Signs:

If you think someone you love may be contemplating suicide, here are a handful of warning signs you should look out for.

1) Significant life changes, such as the death of a loved one.

2) Preparing for death. 

3) Isolating from friends and family.

Afraid To Say The Wrong Thing?

Talking about suicide can be scary. So many people are afraid to say the wrong thing, so they don’t say anything at all.

It may be scary, but talking about our feelings can help us better understand them.  If you’re not sure what to say, here are a few questions that can help you get started:

1) How often are you alone?

2) Have you had thoughts about harming yourself?

3) Do you ever feel like just giving up?

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. 

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Getting Used To Your Old Office Environment

Jaclyn Baker
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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

Find Work Holiday Parties Stressful?

Ryan Scott
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You know yourself best. If you’re feeling overwhelmed at a work holiday party, don’t be afraid to leave early, or step out for some air.

Don’t Over Commit

Even if you love parties, attending too many can be stressful.

Remember, the choice is yours. If you ever feel like you have too much on your plate, don’t be afraid to say no to an event or two.

Now, some work parties may be mandatory. This is where you’ll need to pay attention to your instincts.

If an event ever feels like too much, you can always leave a bit early or take a step outside for some fresh air.

Your me-time matters.

Be Mindful

Have you ever spent an entire event glued to your phone?

It’s more common than you think – especially if you tend to feel uncomfortable in social situations.

Here’s a tip. Make a list of ways you can practice mindfulness at every event.

Try your best to appreciate the moment and of course, have fun!

Change Your Thoughts

You know that negative voice in your head that pops up at the worst times?

Well, it’s time to turn that voice off.

This step does require some homework, but it’ll be well worth it in the long run.

Take some time to challenge your thoughts before every party. That way, if any negative thoughts do pop up, you’ll know how to deal with them.

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How to Embrace Failure

Ryan Scott
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Wouldn’t it be nice if you could finally embrace failure? Here are a few ways you can fail your way to success.

Identify as a Beginner

Every expert was once a beginner just like you! When trying to learn something new, questions will be your best friend.

There is no such thing as a stupid question, so don’t be afraid to ask many.

Criticism is a Good Thing

We get it, not a lot of people enjoy being criticized.

But it’s actually one of the best ways to learn.

Think about it. Just because you’re doing something “the right away” doesn’t mean there isn’t a better way.

Don’t be afraid to go out there and encourage others to criticize you.

There is always more to learn. You just have to be open to it.

Don’t Expect Overnight Success

Just because you’re having a hard time learning something new, doesn’t mean you’ll never get there.

Take a few minutes to brainstorm 5 things you’re already great at!

Now, be honest with yourself. Did you master those skills overnight? Or did it take time and dedication?

Take Breaks

Staying up all night working may sound like a good idea in the moment – but it’s actually far from the truth
You have to listen to what your body is telling you.

When you feel overworked – take a break. If you’re angry – walk around the block. When you’re ready, you can come back to the task with a new attitude.

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How to Deal With Anger

Ryan Scott
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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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Tips And Strategies to Reach Your Goals

Ryan Scott
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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.

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Ways to Feel More in Control of Your Life

Ways to Feel More in Control of Your Life

Ryan Scott
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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.

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How to Change the Way You Think About Your Problems

How to Change the Way You Think About Your Problems

Ryan Scott
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Do your problems give you a great deal of stress? Are you ready to change the way you think? If so, keep on reading.

Life Lessons

Who says problems are a bad thing? In fact, they can be a great thing, depending on how you look at them.

Just remember, every setback is a chapter in your journey to success.

Every problem no matter how big or small will leave you with a life lesson.

Problems Aren’t Permanent

When we get so worked up, it’s difficult to think clearly. Like there is no way your problem will ever go away.

Listen up; this is important. Even if the actual circumstance never changes, your thoughts towards them will.

Before you know it, you won’t even remember why this event or circumstance upset you in the first place.

You Are Not Alone

Just because you haven’t met anyone yet going through the same thing as you, doesn’t mean you are alone! Chances are there are hundreds if not thousands of people in the exact same boat.

Resources like social media, online forums or group therapy are great places to connect with others in a similar situation.

Even if nothing gets solved today, at least you will know you’re not alone.

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