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Posts Tagged “Small Business Coach”

5 Quick Tips to Reduce Stress and Stop Anxiety

Like a monster from under the bed, stress and/or anxiety is stealing the peaceful nighttime Zzzzzs of nearly 70 million Americans. Anxiety may also be sabotaging your confidence, turning your stomach into knots, and impacting your general wellbeing. Learn how to squash the uncomfortable consequences of stress and anxiety with these 5 tips.

1. Remember: This Too Shall Pass

Laundry is piling up, the baby has a fever, and your boss wanted that report yesterday. Sound familiar? No one managing his or her own life is devoid of stress and too much of it can lead to excessive worry, nervousness, dread, upset stomach, or difficulty breathing. The first step to overcoming such negative feelings is to recognize that you are experiencing a very common emotional state most commonly identified as anxiety (learn more signs of anxiety). Although it’s uncomfortable, the negative feelings WILL PASS. Fighting the anxiety can make it stronger. Paradoxically, accepting that you are feeling anxious helps activate the body’s natural relaxation response.

2. Learn How to Self-Soothe

Imagine walking down a nature path only to be greeted by a snarling grizzly bear — or worse, your boss demanding that report. When we are faced with an anxiety-inducing situation, our body’s sympathetic nervous system automatically triggers physiological changes. Our breathing quickens, adrenaline is secreted, and our heart begins to race. This natural survival mechanism — called the fight or flight response — is intended to help us to escape a true, life threatening emergency. However, when the threat is imagined (e.g., I’m going to bomb this presentation and everyone will know I’m a fraud), the fight/flight response is unnecessary and very uncomfortable.

Self soothing techniques that reduce the stress response:

Diaphragmatic Breathing
One of the most effective ways to activate the relaxation response is by decreasing the heart rate. Since we can’t voluntarily alter our pulse, more tangible measures are needed. Luckily, a rapid heart rate can be lowered with deep breathing techniques. The most commonly utilized strategy is breathing by contracting the diaphragm, a horizontal muscle in the chest located just above the stomach cavity.

Positive Self-talk
If a small child told you he was nervous about going to school the next day, what would you say? Unless you’re an abusive lunatic, phrases like “you’re such a dumb little kid” or “you should be nervous because no one will like you” would never leave your mouth. This is because we intuitively know how to help others combat stress sometimes better than ourselves. To increase emotional comfort, it’s imperative to practice reassuring and realistic self-talk. When anxious, practice self-talk phrases such as:
“This feeling will pass.”
“I will get through this.”
“I am safe right now.”
“I am feeling anxious now, but I have the power make myself calm.”
“I can feel my heart rate slowing down.”

Muscle Relaxation
Stress causes our muscles to tighten and become tense. To increase a relaxed state and physical comfort, tighten and release muscles beginning with the largest muscle group. Watch this video to learn progressive muscle relaxation exercises.

3. Check Your Diet
What we eat and drink largely impacts our emotional state. Foods most associated with exacerbating anxiety are ones containing caffeine and alcohol. Even consumed in small amounts, studies have found that the stimulating effects of caffeine can cause anxiety, trigger panic attacks, and increase feelings of nervousness and irritability. Caffeine — commonly found in coffee, colas, tea, and chocolate — also causes physical symptoms such as trembling and shaking. Abruptly eliminating caffeine from the diet can lead to withdrawal symptoms, such as headaches, restlessness, and irritability so it’s important to decrease caffeine consumption gradually. Similarly, although alcohol is often consumed to “take the edge off” it dehydrates the body and ultimately increases anxiety.

An imbalance of bacteria in the gut can also cause many symptoms associated with anxiety and other mood disorders. Researchers at McMaster University found evidence that the balance of bacteria in your gut may have more to do with your mood than any other contributing factor.

4. Get Moving

Most of us know that exercise is good for our physical health. For the past few decades, research has suggested that exercise is even more effective than medication (learn more from this helpful article from Huffington Post (link is external)). Maintaining a regular (healthy, non-obsessive) exercise routine has been proven to reduce stress, improve mood, enhance self-esteem, and increase energy levels. During exercise, the body releases chemicals called endorphins which interact with receptors in the brain to causing euphoric feelings and reduction in physical pain.

5. Get More Sleep

Nearly everyone feels a little crabby after a rough night’s sleep. Disrupted sleep is common in many emotional disorders and it’s difficult to know which started first — stress or poor sleep. A study from the University of Pennsylvania (link is external) showed that losing just a few hours of sleep increases feelings of stress, anger, sadness, and exhaustion.

“People tend to think that happiness is a stroke of luck, something that will descend like fine weather if you are fortunate. But happiness is the result of personal effort. You fight for it, strive for it, insist upon it, and sometimes even travel around the world looking for it. You have to participate relentlessly.” ― Elizabeth Gilbert

reposed from Psychology Today

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Your Body Knows

The saying, “listen to your gut”, really makes sense. Your gut is basically your digestive system. You know when you feel hungry. Some physical signs can include stomach pains, growling, or even headaches. If you feel tired, your body is usually dragging. It’s incredible but true, your body just knows!

Our body always talks to us but we’ve taken it for granted. In fact, when a psychotherapist wants a client to connect to his/her feelings, she will ask, “Where in your body do you feel_______”.

It is essential to to make the feeling-body connection. Otherwise, one externalizes feelings and situations instead of understanding that it comes from within. The answer is always within. 

Do you recall a time when you knew how you felt in your body  about something but you didn’t listen? How about when you did listen? Did you listen right away or did it take time? Think about the consequences of listening vs not listening. I am certain that when you listened the outcome was more favorable.

 

I believe we humans are not as conditioned as we’d like to listen to our bodies. I do believe we have certain feelings, like fear or nervousness, that can be very strong. The fight or flight response comes to mind. But there are the more subtle signs that come from our bodies that we have not yet tuned into. 

I know I had a hard time tuning in to my intuition. It definitely took me some time to learn to listen to it, at least in terms of making important life decisions. But why? What got in the way? Why couldn’t I tune in? Well, of course! The dreaded mind! Our mind is often very busy undermining us. It is very good at distracting us from what we already know in our heart, in our soul. 

As a business owner there are so many things to think about. But there are as many to feel about!  According to Human Design, a subject I learned about at my retreat, our mind (head) is in charge of reason, logic, and execution. But it is not the Authority. Our mind wants to be the authority and make the decisions for us but our Authority lies below the throat center, within. This is a fascinating subject to learn more about and can help you understand more about how you, the unique you, functions. 

As children, we are definitely more attuned to our bodies but contamination happens and our bodies get silenced as we get older. Or at least it seems a little harder to hear when we get older, literally for some of us, right?

Where does this contamination come from? Usually from things we are taught as children or grow up believing about ourselves. It could be we learn that we shouldn’t make noise or speak up. It could be that we learn that what we feel is not important. Both of those beliefs can silence us and our bodies. 

Trauma is another example of something that silences our bodies. Especially physical or sexual. This subject area is more delicate and needs special intervention but your can begin to understand how different situations in our childhood or throughout our life affect our ability to pay attention and listen to our voice, our truth, our intuition, our bodies.

 

As adults, how can we decontaminate and practice listening and paying attention to our bodies?  By being more aware of our bodies.  By knowing that we can trust our voice, our intuition. By realizing we can and should feel connected to our bodies, our hearts, our souls. And by doing physical activity to help us do just that.

   

The practice of yoga, quieting the mind and connecting to the source, is a good way to help us listen more to our bodies, our soul, our hearts. Dancing is another activity that helps you focus on your body, as long as you can stop thinking about your next step. Letting go of our thoughts can be so very complicated and yet so necessary.

Everyday we have an opportunity to FEEL MORE and THINK LESS. When you woke up this morning, how did you feel? Sleepy? Where in you body did you feel sleepy?  Or maybe you felt tired? Where in your body did you feel tired? Did you feel energized or excited? Where in your body did you feel this? When you arrived at work, how did you feel? Where did you feel it?  

The above is a good example of how we can practice getting used to making the feeling-body connection. Try it! Maybe it could be a nice practice to help you listen and pay more attention to what your body is telling you. Just remember, think less, feel more!

Contact Guisela at gpintocaballero@gmail.com

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How To Overcome Stress

The story goes like this, eighteen hours before my plane is going to leave for vacation, I discover that I cannot find my passport anywhere. I spend the next 10 hours turning my house upside down –still no passport. I was calm at the beginning. Of course it will show up I thought. It really can’t be that far but by the time I was convinced it was in fact lost and began looking for solutions to replace it, there were very few solutions and all of them were expensive and time consuming.

Still not fully convinced that I was not leaving in the morning, I went to sleep. When I woke up I gave one last search and surrendered to the fact that I would not be getting on the plane in a couple hours. This is what my day looked like. I showered, drank some coffee, jumped in the car and picked up new passport photos. I started the trek to Boston in rush hour traffic. While in the car I was talking to the airline, the passport agency, a friend at the airlines, and finding a place to print my itinerary. It seemed everything could get done but not in the order it needed to get done so I kept wiggling the pieces to try and get them to fit to get on the plane the next day while driving down the highway in stop and go traffic.

Um, yeah, stressful…

There were some things that helped me navigate this situation and remain relatively unstressed but more than anything what this situation reminded me of what how important it is to remember that stress is not an essential part of the equation and to use the tools that I know work!

Remember that stress is optional: Somehow we collectively came to the decision that if things are not going the way we want them to, stressing out about it is the right thing to do. While a small amount of stress can increase our focus and performance a large amount of stress has a very clear detrimental effect. When things are spinning out of control the only thing that is in our control is how we feel as we go through it.  If you find yourself getting stressed, you can ask yourself if that is how you want to feel. Believe it or not sometimes we are hooked on our negative states and we are reluctant to let them go. It can be helpful to accept the desire to be negative and find out why it seems so important to hang onto. Maybe it is a form of self-punishment or maybe it is a desire to get support or attention. If it feels too important to let it go then awareness is all you need to do. When you are ready, you will be able to choose to put down your unnecessary stress regardless of the situation.

Ask yourself if it can be easier:
One thing that can slip our minds when we are stressed out –as I said being stressed out is not good for our decision making- is to remember to make things as easy as possible. So, stop, take a breath, or maybe even three. Look at the situation. Aside from your mood, what can be done to streamline or simplify things? Do you ever find yourself getting ready to go on a trip or prepare for some event and all of a sudden you add in a bunch of other things to get done? For example, it is your kids birthday party in a few hours and you decided to clean out the laundry room all of a sudden? May sound crazy to some but I know plenty of people who have done it. Finding a smoother and easier way to do things is usually possible. Like I said, stop and take a breath and then ask yourself “What can I do to make this easier?”

Focus on what you want:
When things start to go wrong it is so easy to start to focus on everything that goes wrong. Every little bump becomes another stress and every potential bump is seen and fixated on well before it has even arrived. The purpose of stress is to make us hyper aware so that we can solve the problem at hand. However, while that makes sense evolutionarily, it only gets us to baseline –we can only prevent bad things from happening we don’t have much of an ability to make good things happen. By switching our focus to the outcome we desire in the big picture and in each moment the potential that we can create is much, much, greater.

Be nice, use your people skills, and ask for help:
When we get stressed it is really easy to share our stress with others via being curt or even aggressive. If we can take a moment and recognize that the other person has no way to understand why we are acting the way that we are and stressing them out only makes for two stressed out people, then we might be able to adjust our behavior to get more of what we want.  So, remember to smile (which coincidentally will help your mood!) and use please and thank you! In addition, it is easy for some of us to go it alone. Remember that people are out there and can help you through this challenging stretch so if you know someone who might be able to help, ask and make your life a little easier.

Is stress an issue in your life? Tune in this week to Real Answers Radio. I will be hosting Grace Dulude, integrative therapist and yoga instructor. Grace and I will be sharing special insights on how to make each moment of your life more stress-free.

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How To Stay Focused: Train Your Brain

As an entrepreneur, you have a lot on your plate. Staying focused can be tough with a constant stream of employees, clients, emails, and phone calls demanding your attention. Amid the noise, understanding your brain’s limitations and working around them can improve your focus and increase your productivity.

Our brains are finely attuned to distraction, so today’s digital environment makes it especially hard to focus. “Distractions signal that something has changed,” says David Rock, co-founder of the NeuroLeadership Institute and author of Your Brain at Work (HarperCollins, 2009). “A distraction is an alert says, ‘Orient your attention here now; this could be dangerous.'” The brain’s reaction is automatic and virtually unstoppable.

While multitasking is an important skill, it also has a downside. “It reduces our intelligence, literally dropping our IQ,” Rock says. “We make mistakes, miss subtle cues, fly off the handle when we shouldn’t, or spell things wrong.”

To make matters worse, distraction feels great. “Your brain’s reward circuit lights up when you multitask,” Rock says, meaning that you get an emotional high when you’re doing a lot at once.

Ultimately, the goal is not constant focus, but a short period of distraction-free time every day. “Twenty minutes a day of deep focus could be transformative,” Rock says.

Try these three tips to help you become more focused and productive:

1. Do creative work first.
Typically, we do mindless work first and build up to the toughest tasks. That drains your energy and lowers your focus. “An hour into doing your work, you’ve got a lot less capacity than (at the beginning),” Rock says. “Every decision we make tires the brain.”

In order to focus effectively, reverse the order. Check off the tasks that require creativity or concentration first thing in the morning, and then move on to easier work, like deleting emails or scheduling meetings, later in the day.

2. Allocate your time deliberately.
By studying thousands of people, Rock found that we are truly focused for an average of only six hours per week. “You want to be really diligent with what you put into those hours,” he says.

Most people focus best in the morning or late at night, and Rock’s studies show that 90 percent of people do their best thinking outside the office. Notice where and when you focus best, then allocate your toughest tasks for those moments.

3. Train your mind like a muscle.
When multitasking is the norm, your brain quickly adapts. You lose the ability to focus as distraction becomes a habit. “We’ve trained our brains to be unfocused,” Rock says.

Practice concentration by turning off all distractions and committing your attention to a single task. Start small, maybe five minutes per day, and work up to larger chunks of time. If you find your mind wandering, just return to the task at hand. “It’s just like getting fit,” Rock says. “You have to build the muscle to be focused.”

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10 Tips To Stay On Track When Life Gets Tough

It’s tough when you are being pulled in a million different directions and what seems like little time to get everything done. When one is working against the clock, this can only exacerbate the stress levels, which is why routine is such an important part of my life. Unfortunately, decisions have to be made and they don’t always align with my schedule, but I have come up with some tips to keep me on board until I weather the storm.

1. Ask for help
You do not have to go through life alone. It’s OK to ask family and friends to help you out. You do not score any brownie points by trying to do it all. In fact you may find yourself so overwhelmed that staying committed to your healthy lifestyle is much harder than when you have others to help you along the way.

2. Keep exercising
This can be tough when you feel as though you are being pulled in a thousand different directions, but I remember my former running coach telling me years ago, “no run, no matter how short is ever wasted.”  As many of us are well aware,  exercise is a big stress reliever. Even if you can’t keep up with your normal exercise routine, going for a quick walk or even doing some stair climbing can do wonders to clear your mind and more importantly reduce the stress.

3. Rest is important, too
If you have children you know that when they get overly tired they are much more difficult to manage. Sleep and rest help us recharge our batteries. Even if you find yourself sneaking in rest when your loved one is resting, it may be just what your body needs.

4. BREATHE
Deep breathing  seems like such a simple act, but it can do wonders in helping relieve stress and tension we hold in our bodies. Just three short minutes of concentrated breathing can help lower stress levels and release tension and anxiety.

5. Be sure to eat
Remember food is fuel for your body. It is what gives us energy especially when our meal time schedule is off. Sugary foods and junk food from the vending machine can actually leave you drained, therefore bringing healthy snacks is a great option. I keep nuts, raisins and a granola bar with me in my purse so that I never am without a little something.

6.  Talk with others
While what ever you are going through may seem overwhelming, sharing your concerns with others who are or have experienced similar problems can actually validate your feelings. As my therapist Ann told me months ago, validations of emotions can make us feel normal– that it’s OK to feel the way we do. And you may be surprised that sometimes others who have walked the journey can offer you help and insight to your own situation.

7.  Accept that you cannot do it all
This is by far one of the most difficult areas for me to accept. As a type A perfectionist, I do not like when I am forced to shorten my workout sessions, maybe not eat as well as I should, get upset with the way things are done or not done, etc, but this is life. A few weeks of not so healthy choices will not knock me down UNLESS I allow the guilt to consume me. I can only do the best I can do knowing that it will only be a matter of time before I am back to my normal, or maybe even my new normal, routine.

8. Seek guidance from others
When I was dealing with my father’s illness, a social worker at my father-in-law’s rehab facility was instrumental in helping us locate an assisted living facility in a very short time. While my husband and I did have to visit the places she recommended, we did not have to waste time wading through the lists of facilities. It is amazing how many people are willing to help, you just need to step out of your comfort zone.

9.  It’s OK to let things slide
I love an immaculate home, but life gets crazy, accepting that there is only so much time in a day to get everything done has become my new way of living. It’s OK that I do not get EVERYTHING done. It will still be here when things settle down, but giving myself permission to let the household duties slide is a huge stress reliever, too.

10. Smile
After 50 years on this planet, I am learning to accept that there are many things out of my control. I can either wallow in my sorrow or I can take on the challenges. Smiling can do wonders to lift our moods along with the release of the mood calming endorphins. It can make us more positive when things in life appear to be so challenging.

While there are many things in life we can’t control, there are many things we can. Life is not meant to be experienced without sorrow and stress. It is how we manage the curve balls or the obstacles in our life that allow us to grow, change and transform into the people we are meant to be. It doesn’t mean it will be easy, but having a few tips to help you through can do wonders in making a not-so-great situation in to the best situation we are to deal with.

Reblogged from www.sparkpeople.com

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Find What You Love – And Have More Of It!

Living our purpose is the key to our fulfillment. Creating both an inner and outer positive impact through living our life purpose will take us beyond what we might have seen as possible. When stepping into our purpose this way, we will experience a depth of meaning and harmony. We become less afraid of outcome and more able to face difficult truths. We become this way because we are doing exactly what we are best able to do.

Each and every one of us will not feel satisfied or fulfilled in our lives until we understand the power we hold. For example, if I go to work and believe my actions and interactions are meaningless regardless of what my job is, this will have a negative effect on how I perceive my life and how much meaning it has. Or, if I perceive myself as a victim in all circumstances ― feeling as though the world sets me up to knock me down ― I will shy away from actions that might prove otherwise. As a result, I am likely to create situations that prove I am at the mercy of the world. This perspective will leave me blaming others, feeling resentful, and feeling stuck.

On the other hand, if I see my actions ― regardless of my situation ― as having the potential to have a positive impact and to be within my control, I will feel more positive about my life, more excited by my choices, and, ultimately, more deeply fulfilled and satisfied. More than that, if I see a situation that is dangerous, negative, or hurtful, I will feel it is possible for me to take action in a positive way. As a result, I will see even more positive effects and will likely find it easier to face even more challenging circumstances in a more positive way. This makes a profound difference in my life and the lives of others.

Think of this in terms of your life’s purpose. In order to move toward your life purpose you will need to feel as though what you are doing makes a difference ― that you are capable of making a difference at least in your own life. Otherwise, there is no reason to bother.

Whatever it is that you feel passionately about, you can do it! You were meant to do that thing more than anything else. Think about yourself in the terms that Alan Watts used: “You are the perfect expression of the universe exactly where you are in this moment.” Or, as Ralph Waldo Emerson wrote: “The eye was placed where one ray should fall, that it might testify of that particular ray.”

When you begin to see yourself as a being who is connected organically to the rest of the world ― whose personal wants are whispers of the universe ― then you can begin to see your work as imperative, but less personally driven. Of course, because you are doing exactly what you want to do, you benefit as well. Following what you love and exploring the ideas and options that emerge is a great way to hone your ability to envision a different future for yourself and others. 
The thing is, people often think that there is some secret to finding out what you really love. However, this is not the case. The biggest thing that you need to do is pay attention to when you are feeling good. If you have not felt good in a while, then think about a time when you were happy –even if it means thinking back to when you were a kid. Want to build on this? Think of a time that you lost track of time because you were so engrossed in an activity. These are the cues that show you your purpose.

The following questions that get you to think outside of the limitations you have placed on yourself are also helpful in getting clear on your purpose. If money were no issue, how would you spend your time? Or, if you could do anything, what would your ideal day look like? One of my favorites, is list people you are jealous of and why. (The why is something you want more of in your life.)

The fact of the matter is that once you know what you love, the key is doing as much of it as possible. It is when we do more of what we love that we uncover and clarify our purpose as well as make our lives much more fulfilled. Sometimes, it can feel a bit overwhelming or out of reach to bring what we love into our life. So, start small. Small, consistent changes make a huge difference over time. Set goals for yourself. So, you can be clear about and proud of your progress as you bring in more and more of what you want.

Tune into this hour of Real Answers Radio as Dr. Kate discusses how to tap into your passion and purpose and most importantly, how to take that passion and use it to craft more and more pleasure, happiness and deep satisfaction in all that you do.

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The Secret to Self-Confidence

Self-confidence seems to be such a slippery thing to hold on to, as it can be heavily impacted by our environment, our experiences, and the feedback we receive from others. If only there was a self-confidence vitamin we could take every morning…

Fortunately, there is a simple system to gaining and maintaining your self-confidence, and you can add it into your daily self-care routine, right along with those other vitamins! Are you ready for the secret to self-confidence? It is having greater self-awareness – being aware of how you think, feel and act – and it has four important components:

  1. Know Yourself
  2. Understand Yourself
  3. Accept Yourself
  4. Love Yourself

Know Yourself
The first step in creating greater self-awareness is to know yourself. Do you pay attention to your thoughts, feelings and actions? This is absolutely essential, because you can’t change what you don’t notice.

As you move through your day, listen to your thoughts. Are they mostly positive and productive, or do you have a lot of self-criticism or other mental chatter running through your head? You may even want to carry a small notebook around with you to record your most commonly recurring thoughts.
Our feelings are highly accurate barometers of how well we are taking care of ourselves. Feelings can be triggered by our thoughts, our experiences, and our interactions with others. Notice your moods throughout the day (again, you may want to record this in your notebook), so you can get a clear picture of your emotional ups and downs – and, most importantly, what caused them.
Finally, take a good look at your actions. Do your actions support your goals, or do you find yourself distracted with trivial activities or procrastinating getting the important things done? Consider using your handy notebook to make a list of absolutely everything you do during one 24-hour period (and how much time you spend doing it). You may be amazed at how much time and energy is lost in optional or non-essential activities.

Understand Yourself
The second step in creating greater self-awareness is to understand yourself. When you take the time to notice and know your thoughts, feelings and actions, you will begin to see patterns of beliefs and behaviors. Once you recognize these patterns, it is important to explore how they were created and how they may be limiting and restricting you, rather than supporting you.
Review your list of your most common negative thoughts, and see if you can remember when they first began to appear. Perhaps you can remember a specific event in your childhood that created this thought pattern, or perhaps a particular set of thoughts sound just like your mother or father… Understanding the origin of your thought patterns and beliefs can be a powerful first step to realizing that they are not serving you and figuring out what you need to do to break free from their spell.
The only way to understand your feelings is to allow yourself to feel them – without judging, stuffing or denying them. When you feel a strong emotion, remind yourself that it is okay to feel this way. Then ask yourself what is underneath the emotion. Perhaps your feelings are trying to draw your attention to an unmet need or some unresolved pain from the past. Discovering why you feel a particular emotion helps you to understand yourself and ultimately take better care of yourself.
You may want to review your 24-hour activity list, paying extra attention to those activities that could be considered an unproductive use of your time, energy and focus. What excuses, explanations or justifications did you tell yourself to make it “okay” to choose these activities over something else? What kind of motivation, support or resources would have made a difference in helping you make healthier or more productive choices? Understanding how and why you select which actions you take throughout your day will help you to remain more conscious (and conscientious) about your activities.

Accept Yourself
The third step in creating greater self-awareness is to accept yourself. As you gain a greater understanding of your thoughts, feelings and actions, it becomes easier to lessen your self-judgments and become more self-compassionate. Accept yourself for who and how you are in the moment, know that you don’t have to be perfect, and maintain a steady momentum of personal development to bring you even closer to your ideal you.
It can be challenging to quiet negative mental chatter and focus your thoughts in more healthy directions. Don’t beat yourself up when you get into a mental funk – that’s just creating more criticism and judgment! Instead, take a deep breath and redirect your attention to more constructive thoughts. Since your brain can only hold one thought at a time, you may want to create a list of affirmations or positive statements to say out loud or silently to yourself to replace any negativity.
Give yourself permission to notice and feel your feelings, and be gentle with yourself when you feel vulnerable. Notice if you need support in expressing and releasing your emotions and find a healthy way to get that support, whether it is with friends and family, your spiritual community, counseling, or another resource.
Choose your actions wisely. Seek a balance between productive activities that will bring you closer to your goals, and recreational activities that will nurture and energize you. Reward yourself when you do something spectacular or achieve a big goal, and forgive yourself if you have a frustrating or unproductive day.

Love Yourself
The fourth step in creating greater self-awareness is to love yourself. When you choose to accept yourself, rather than judge yourself, it’s easier to notice your good qualities and celebrate your successes. You’ll grow to like the person you are, and then one day you’ll wake up and realize that you’re in love with your life and yourself!
Your thoughts will be loving and supportive, and you will have a much more positive outlook. Your emotions will flow freely, and you will feel comfortable expressing your wants and needs. Your actions will be in alignment with your goals and dreams, and you will feel empowered to live your life to the fullest.
When you know yourself, understand yourself, accept yourself, and love yourself, you will naturally be more self-confident. Incorporate these four steps into your daily routine, and you will be amazed at how much better you feel about yourself and the world around you!

Shannon Lee, The Stuck Spot Remover, is the Director of the Self-Awareness Institute and the founder of Inner Harmonies. Shannon is a personal growth expert with over 20 years of experience in helping people to identify and overcome their obstacles to happiness, success and well-being. Visit her website at www.SelfAwarenessInstitute.com

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How To Listen To And Live Your Truth

Knowing what you want is only part of the process in living the life that you dream of.  The transformation really begins when you can start to translate what you want into radical honesty in each moment – honesty with yourself and with everyone in your life.

Once we have connected to our deeper self or core, it is only then that we are even able to access our own truth. Otherwise, “our truth” is nothing more than our egos petulant desires. When we are connected to this deep truth it gives us signs and signals about what is and is not in alignment with us. Our job is just to listen to these signals and act accordingly. When we do, our life become infinitely more fulfilled.

One of the best cues that we have about whether we are living our truth is our emotional state. However, to find truth from our emotions they need to be about the current moment and not based off of reliving something that happened in the past. This is another reason why we need to be clear about our stories so that we can tell the difference between them and our in-the-moment experience. When we are aware of the feeling of liking something it is in alignment with our deeper truth. When we are aware of our feelings of discomfort it tells us that something is off, that we are somehow not in alignment with our deeper truth.

The most important part of all of this is listening –listening to yourself and then adjusting when what you are doing is not in alignment with your deep truth.

The challenge here is that when we speak our truth it may bring us loss. We see that loss and our ego might say that we have made a bad choice -that there is a penalty for living your truth.  This is not really the case.  For example, when you speak your needs in relationships you risk not having them met.  When you are honest with yourself about your work not being satisfying, you may realize that its time to look for new work. The power of your truth is that when you speak it and live it, transformation really does happen and at times that means letting go of the old so that you can have what your are really desiring.

This week on Real Answers radio I will be speaking about the power of your truth to change everything around you. Learn  how to speak and share your heart with the world even when it is challenging and tap into the profound strength that comes from this practice.

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Authentic Happiness: 3 Simple Steps to Find the Courage to Be Yourself

We all have flashes of inspiration. Sometimes they appear as quiet whispers in the night, as fleeting thoughts in the morning shower or as huge “a-ha!” moments. The question is: Are you giving enough attention to the clues that your inner voice is sending? How can you get more attuned to the inner directives? Here are three ways to get started.

1) Knowledge Is Power
Socrates said it best: “Know Thyself.” This includes understanding what makes you feel alive, what captures your imagination, and also what comes naturally to you. Knowing your strengths is a huge advantage. If you have a great sense of humor, creativity or an ability to communicate easily with people, then you can build on those qualities to create your best life. By focusing on enhancing your strengths rather than trying to make up for your weaknesses, you can move more quickly in your desired direction and have fun in the process. Ask a few friends what they see as your strengths, and do the same for them. You may be surprised!

2) Get Into The Flow
Have you ever been so caught up in an activity that the hours fly by in what seemed like minutes? This is called being in a flow state. According to Mihaly Csikszentmihalyi, flow can happen when you’re totally immersed in what you are doing and feeling both serene and connected. This buoyant state can happen many ways, including when deeply focusing on a sport, writing a paper or even playing music. Yoga and mindfulness are reported to increase flow, but it can occur anywhere your skill level is equal to your challenge and you get totally absorbed in the activity. When athletes say they were “in the zone,” they are talking about flow. When artists refer to the music, art or inspiration flowing through them, it is the same state. Think of times when you were engrossed in something: your attention was heightened and you felt that everything was aligned. What if you made the choice to make more time for that in your day to day?

For me, yoga is where I experience flow. Although I never set my sights on being a yoga teacher, I noticed (and happened to pay attention to) an ad in the paper about a yoga teacher-training course. After checking into it, I decided to go for it. The course was one of the most fulfilling experiences I have ever taken on – every class was like immersing myself in flow. What are some ways that you can incorporate more flow into your daily life?

3) Embody What You Believe In
Once you know your strengths and where you experience flow, you can consciously tweak your life to include more of that. By stepping into your authenticity, you automatically come into greater alignment and a peace that serves not only yourself but others, as well. Gandhi stated that “[h]appiness is when what you think, what you say, and what you do are in harmony.” Don’t underestimate the importance of your own fulfillment and happiness; it ripples out farther than you may know. Rather than rocking the boat by being who you are, you actually give other people permission to do the same. Listen to the clues. By being on the lookout for directives, you will start to see them everywhere.

Steve Jobs has an interesting quote:
“Your time is limited, so don’t waste it living someone else’s life… Don’t let the noise of others’ opinions drown out your own inner voice. And most important, have the courage to follow your heart and intuition. They somehow already know what you truly want to become. Everything else is secondary.”

If you can tap into your intuition and inner wisdom to direct your passions, you can use that in your own life, as well as to serve others. Then, you will easily embody what you believe, and your authentic happiness will shine the way for others, too.

What are you passionate about in your life?

Randy Taran is the founder of Project Happiness, a non-profit that empowers youth to create greater happiness in their lives and in the world. She is the co author, with Maria Lineger, of the Project Happiness Handbook. Programs which grew from the book, make the best of positive psychology, neuroscience and mindfulness accessible nationwide and in over 80 countries.

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Success Takes Personal Development

The reason that many people underachieve in their careers is because they do not realize how long it takes to achieve mastery in any field. Extensive research in this area suggests that it requires about five to seven years of hard work for you to move to the top of your field and continued lifelong learning. This means five to seven years of focused, concentrated, determined hard work on yourself to get better and better in the key result areas that are responsible for your personal development. And there are no short cuts.

Sometimes people say to me, “Five to seven years is a long time to achieve mastery in my field.” This is true. But I then remind them that, “The time is going to pass anyway.”

This is very important. The biggest regret that many people report is that “they did not start early enough.” But the time is going to pass anyway. Five to seven years from now, five to seven years will have passed. The only question is, “Where are you going to be five to seven years from now in your field?”

The good news is that, if you set it as a goal, make a plan, and work on it every day, five to seven years from now you are going to be in the top 10% of people in your field. Through personal development you are going to be one of the highest paid and most respected people in your career. You are going to be enjoying the great results and rewards of the top performers in your business through your hard work.

Remember this. Nobody is better than you and nobody is smarter than you. If someone is doing better than you, it just means that they started their personal development on themselves in a certain way earlier than you did. And whatever anyone else has done, you can do as well. There are no limits except the limits you place on yourself with your own thinking.

The very fact that others have been able to excel in a field, after having started off in that field with no experience or skills, is proof that you can excel in that field as well through hard work. Your job is to put your head down, get busy, and go to work on yourself and commit to lifelong learning. Resolve today to develop the habit of personal excellence, and focus all your energies on joining the top 10% of professionals in your field. Once you do that, your entire future will open up in front of you. You will become unstoppable.

Commit To Lifelong Learning
Another key habit of thinking and acting practiced by top people is growth orientation. It is the high road to personal development and essential to developing the habit of optimism. This method of thinking and living is the foundation of excellence orientation, and is essential for you to develop if you want to move into the top 10% of your field.

Growth orientation requires that you develop the habit of continuous lifelong learning, the habit of continuous professional and personal development. Just as you exercise physically on a regular basis to remain fit and healthy, you must exercise mentally on a daily basis to become better and better and commit to lifelong learning in your chosen field.

Looking for personal development to take your life and your work to the next level? Email admin@projectspace.in and set up a consultation with Dr. Kate to discuss how to best support you reaching your goals.

Originally published on www.briantracy.com under the title: Professional and Personal Development through Lifelong Learning

About Brian Tracy – Brian Tracy is recognized as the top sales training and personal success authority in the world today. You can follow him on facebook and twitter.

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