How to Make Living the Dream Life Possible

How many times have you looked at certain people around you and thought how lucky they are to be living the dream life? How do they get everything they want, and I don’t – you might have wondered?

Well, living the dream life is not about luck as much as it about hope, commitment and patience. No one just magically gets to “live the dream”. People who are living their dream have reached that place with consistent efforts, hard work and fearlessness and you can too.

So, start today by making small changes in your life that are sure to set you up for success. Here are 11 ways you can make living the dream life possible:

1. Know What You Want

Many of us spend more time complaining about our lives rather than figuring out what we actually want.

Firstly, it is okay to not know what you want. While there are people with clear cut goals, there are others who discover theirs with time. What’s important is making conscious efforts in discovering what your heart desires.

So, give these questions a thought – What makes you happy? What are your interests? What does success mean to you? What do you want from life? What are your priorities? What do you want to change in your life? Who do you admire?

These are a few questions that will help you figure out your goals and desires better. Write the answers down and keep building on them till you know what you want.

After all, the first step in living the dream life is discovering the dream. Isn’t it?

Still not quite sure what you really want? This article can help you:

2. Have a Plan

Now that you know what you want, the next step is to devise a plan to make it happen.

Why plan, you ask?

Well, we all know how one day we are our motivated best and the very next day, we are back to being lazy. Here’s why having a plan helps – it reminds you of your dream and keeps you motivated.

So, break down your dream to smaller, actionable parts and set achievable goals for yourself. No, not the 5-year plan but the smaller ones like the 1 year, 6 months, 3 months and 1 month plans. Setting smaller targets will help you reach the larger goal progressively.

Write your goals down with respect to your personal and professional life, be as precise as possible and lay out actionable steps for each of them.

3. Take Consistent Action

Consistency is the key to achieving what you want and living the dream life.

However, being consistent is not easy. There will be days when you will begin to lose patience and want to give up and that’s completely understandable.

On such days, take time out and give yourself a break. Once you feel better, get back on track because everything you do is a building block and will take you closer to your goal.

Whenever you feel disillusioned, revisit your goal and let it motivate you to keep going.

4. Track Progress

It’s important to track your progress regularly to ensure you are on the right path. You can take to journals, calendars and apps to keep a record of your progress and assess it.[1]

For the times you feel you didn’t achieve your goal, keep a note of what went wrong and learn from those mistakes. Focus on making progress rather than obsessing over perfection.

Most importantly, remember to celebrate your achievements and give yourself credit for your successes because you wholly deserve it.

5. Be Open to Failure

Life is unpredictable. You can plan all you want but also know that life won’t always go the way you planned it. You are bound to be met with some unforeseen circumstances or failures along the way so be prepared for them all.

Embrace failure and don’t fear it because it’s better to try and fail than to never try at all. The key is to not take failure personally. Instead, use failures as an opportunity to learn and grow.

When you become better at failing, you develop a sense of fearlessness which helps you get out of your comfort zone, take risks and reach closer to your goal.

6. Stay Away from Negativity

From your self-depreciating thoughts to people who see the bad in everything – negativity is all around you. In order to not get stressed and bogged down by these thoughts, you need to develop zero tolerance to negativity.

Sometimes one negative thought or comment can destroy all your efforts and drain you out. So learn to identify such people or circumstances and set healthy boundaries to maintain your sanity.

Whenever you feel low, turn to doing things that distract you or make you happy like playing a sport, listening to music or even talking to someone who can make you feel better. Whatever it is, don’t harbor negative feelings – the faster you shake them off, the better.

7. Surround Yourself with Positive People

People around you have the power to influence you in many ways. Having the right kind of people around is extremely essential for your growth and development. For instance, someone who is around toxic people is bound to have a lower self-esteem and be forever stressed.

What you need is happy, encouraging and supportive people; those who can guide you, lift up your spirits and help you maintain a positive frame of mind.

So, always surround yourself with those who positively influence your life and don’t hesitate to cut ties with people who make you feel miserable.

8. Believe in Yourself

In order to be living the dream life, you need to first believe in yourself. However ‘impossible’ your dream seems or regardless of what people tell you – if that’s what you want, don’t be afraid to believe in the fact that you will make it happen.

When you are finding it hard to retain your belief, visualize yourself having achieved that dream and condition your mind to act as if it’s happened. You will be surprised to see how much strength you can derive from this small exercise.

So, cut out all the negative self-talk and don’t worry about what others think because the day you move ahead with conviction, nothing can stop you from achieving success and living your dream.

9. Focus on What You Can Control

Sometimes when your mind is going places and leaving you stressed, take a deep breath, stop thinking and eliminate all the unnecessary thoughts.

Unproductive and unnecessary thoughts do nothing but act as deterrents, leaving you overwhelmed and upset. At such times, just focus on the things that are in your control and forget about the rest.

You need to accept the fact that there are things that are beyond your control and there is no need to waste your energy obsessing over them.

10. Stop Comparing Yourself to Others

Talking about ‘unproductive’, comparing yourself to others is another unproductive thought pattern that has never done anyone any good.

In the time of social media, it sure is difficult to not compare your life to that of others. A classmate’s LinkedIn update is enough to get you wondering what you are doing with your life. Similarly, reading about a colleague’s vacation in some exotic location fills you with envy.

Every time you make negative comparisons and feel terrible, consciously stop yourself. Everyone’s journey is different, and life is not a race. Compare yourself to yourself and work towards making progress. That’s all that matters.

11. Stop Making Excuses

“I’ll start exercising tomorrow”, “I’m too old for this”, “I’m waiting for the right time”, “When XYZ happens, I’ll start” – how many times have you found yourself giving such excuses?

These excuses are holding you back and preventing you from getting results. So, stop giving yourself excuses, overcome your fears and act on your plan – that is the only way you will make progress.

The Bottom Line

Life is short, and you certainly must not waste your life living someone else’s dream. Years later when you look back at your life, you want to be left smiling rather than be filled with regrets.

In order to make that happen, start with believing in your dream. Living the life of your dreams does not come to a ‘fortunate few’. It comes to all those who diligently work towards turning their dreams into reality.

So, make that choice and nothing can stop you from living the dream life.

Featured photo credit: averie woodard via unsplash.com

Source: https://www.lifehack.org/827403/living-the-dream

Follow This Simple Success Formula to Stop Feeling Stuck in Life

Life can come as a roller coaster sometimes. It is tough to be the best version of yourself as you constantly meet with obstacles and life’s changing dynamisms. To move on to a different plateau, you may need to be more strategic and systematic in your approach to life.

I have been there. I know how it feels to get stuck and having nowhere to go. Yes, you may feel lost and don’t know how to come out from that hole. One thing I know though is that you can always get out and find a solution. It all starts with changing your thoughts and actions.

These steps are not hard but can be a simple success formula which when taken can create lasting changes in your life.

Be realistic

There is nothing that can move you forward in life until you are realistic enough to admit something is broken. Everything is not okay, you don’t need to pretend or butter the truth.

You have to be completely honest with yourself, take full responsibility for your life at this point and push forward.

You have to admit that you’ve made poor decisions, you have made some mistakes and may not be working as hard as you should be. Yet, there is hope if you can be brutally honest with yourself and move forward from there.

Make that choice to be different

Perhaps you are stuck with doing the same routine, going to the same places and being in the wrong circle. It is up to you to point your life in a new direction.

Yes, you could already be disgusted with the current one and need to do things differently. It is important for you to get fed up with the world you are in, so you can make a choice for something better. Making such decisions has a way of changing everything!

Look for something you’re really good at

Your life may be boring in certain areas, but it doesn’t have to be boring in all areas. Y

ou may need to shift your mindset and go back to those things you have always been fond of. When you can find such passion, you should make that decision to become better at it.

Change can be a slow process, but continually putting in the work every day could see your life change full circle.

Ask the right questions

“What could I do to be better?” “How can I make the most of your time?” “Where and when did it go wrong?” “What am I not doing right?”

You can’t take it away, asking the right questions will always lead to great answers.

You really need to be introspective when asking those questions about your life, where it is now and how you can position yourself for it to be better. The answers you get will be what leads you to finding a surer and more certain path to become happier and more successful.

You could also ask others what you are really good at and what role they see you taking on. You don’t need to simply ask anybody, ask the people who are already living the life you desire. Surely, they should be able to point you at the right direction.

At the end of the day, know that it is your duty to seek the life you desire, and perhaps asking smart questions could be what leads you there.

Push your mental powers

Your thoughts have a way of guiding you to living the best life. You become what you think about most of the time. You shouldn’t just accept things the way they are, do something about it.

Don’t complain about how terrible your life has become, rather do something about it. Look for ways to be better at what you do.

By thinking right and positively, you will certainly take charge of your life and respond actively to those things that happen to you.

Remember, to every setback, there is a way out. If you are failing at your career or job, you may need to gain new skills. If you are broke and do not have the money to live the best life, go out there and look for a job or learn something.

There is always a way out of that dead-end job or relationship if you constantly apply yourself to thinking.

Get a mentor

It is an age-old principle of success to find yourself a mentor, someone who will act as a guide in helping you actualize your dreams.

Find someone doing well in a particular area in life, yes, you want to be like them and embrace their tutelage.

Having someone you can look up to inspires you to be better. They certainly would have a thing or two to tell you that would empower you to get out there to accomplish great things.

So go out there, look for positive role models that can certainly have a major impact in your life. Here’s how to find a mentor that fits you:

Be responsible

Complaining or playing the blame game won’t take you anywhere. If you want to stop feeling stuck, you have to learn to take responsibility for your actions and where you are now.

You don’t have to drain your energy with complaining or any negative vibe. Look at the bright side. Know that if you really act responsibly you will get out of any hole you are in.

Be aware

Knowing yourself helps you win a thousand battles. Self-awareness is pivotal to living the life of your dreams. Such knowledge about yourself helps you find those things that can push you forward to great accomplishments.

Perhaps you have been talked down to or doubt yourself, think about what you could do with your life. The people talking down on you or telling you that you can’t are really not the problem – you are actually.

And if you are the problem, you can also be the solution too. When you know who you are, what you want and where you are going, no one can stop or deter you.

So study yourself, accept your role in the events of your life and see how you can better your strengths to face the challenges that would come your way. Take a look at this guide and learn how to be more self-aware:

Assume total control of your life

On the path to success, nothing should be left to chance. Your life is your responsibility. You are the one in the driver’s seat. You have control over the decisions you make. You also have control over how you respond to events or other people’s actions.

Certainly, there will be obstacles along the way, however you should have a guiding philosophy or ideology that will take you forward.

How you want to be is what you will be anyways. You may not be able to control a lot of factors in your life, but you can control your destiny if you assume control of your attitude, personality and aspirations.

Improve your circle

Your circle could be a mirror of how you view the world. If you are in a negative circle that robs you of your joy and self-esteem, you are not really going to attain much.

Improve your circle of friends. Focus on quality rather than quantity. People that push you to become the best version of yourself or make you feel good about yourself shouldn’t be traded for anything in the world.

Get motivated

There are a lot of audio materials and self-help books that would help you find direction even when you are lost. Such food for the soul could help you see your strengths and abilities after all.

Yes, no matter how drained and down you are, there is always something you have to offer. Motivate yourself by listening to or reading positive materials. This way you can know that others have been where you are and they survived.

Stop listening to the naysayers, start listening to those who have the “I can” spirit.

The bottom line

No matter how you like it or not, change is a slow process. Not everything you wish for will come all at once. But those consistent daily efforts could make a lot of difference.

It starts with accepting where you are right now and being willing to put in the work to get out of your current position.

Feeling lost is a state of mind anyways. Making those necessary changes could create a lasting change in your life and take you to the right direction after all.

Featured photo credit: Austin Pacheco via unsplash.com

Source: Lifehack

10 Reasons Personal Growth Is Important No Matter How Old You Are

Self-improvement products in the U.S. bring in an estimated 9.9 billion dollars annually according to the latest data,[1] a seemingly massive industry. That is until you compare it to the music and film industries, which come in at a whopping 61 billion dollars combined. Or the beauty industry at an enormous 265 billion.[2] Now that’s a behemoth.

What these impressive numbers tell us is that Americans spend nearly 33 times more of their hard-earned cash on music, movies, and personal appearance than they do on personal growth.

Of course, the numbers aren’t a big surprise — our society is driven by appearances and instant gratification. We all want to look good and enjoy ourselves. But the data may be illustrating just how out of whack our priorities really are.

Assuming we could collectively use a swift kick in the pants to adjust those priorities, let’s review some great reasons to actively pursue personal development, at any age.

Those who actively pursue personal development enjoy the following ten advantages:

1. Healthier Relationships

Relationships — with your family, children, co-workers, lovers and even that primary relationship with yourself – are the foundation of life. You can’t avoid them (even when you may wish to).

When your relationships are low-quality, your life is low quality. Conversely, when your relationships are healthy and vibrant, you will reap the benefits in profound ways.

Learning and building good relationship skills is an essential part of any personal development plan. People who consciously and deliberately build interpersonal skillsexperience greater satisfaction in relationships of all kinds.

2. Less Stress

Given the killer that stress has turned out to be,[3] and how quickly it negatively impacts our overall quality of life, anything that reduces stress would be worth pursuing, don’t you think?

By making personal development a habit, particularly with regards to stress-reduction techniques such as mindfulness practices, you will be better able to identify, manage and even eliminate key sources of stress in your life.

3. Improved Health

This one follows very nicely from our first two advantages above.

The link between stress and health is undeniable; more stress equals more disease. Happier and healthier relationships equals less stress, and the more equipped we are to manage and reduce stress, the better our overall health becomes.

The tools and teachings of personal development and self-improvement give us a better understanding of ourselves and of the world around us. The more you understand, the more equipped you become to handle whatever life throws at you.

People who have learned to manage the challenges and stressors of life have fewer lifestyle-related diseases, and may enjoy a prolonged lifespan as a result.

4. Increased Productivity

The number one enemy of productivity is procrastination. And procrastination is often driven by deeper emotions.[4] People engaged in personal growth as a lifestyle make a habit of digging deeper into these issues, thereby increasing the likelihood of arriving at meaningful solutions.

The second largest enemy of productivity is, you guessed it, stress. Our increasingly hectic lives are often driven by the expectations of perfection and performance, and when stress enters the mix, our productivity drops. We spend so much of our time worrying and trying to multitask that our ability to focus and accomplish what we set out to do diminishes.

Self-development techniques improve your ability to focus and manage stress, help you get at hidden emotions and motivators, and allow productivity to sore.

Just imagine what life would be like if nothing stood in the way of your highest productivity. How much more would be possible for you?

5. Enhanced Self-Control

Self-control, that ability to regulate your emotions, thoughts and behavior in order to accomplish specific goals, is a cognitive ability that can be worked out and strengthened just as you would your muscles.

When setting and working towards goals for your life, it’s easy to become derailed by temptations, habits and impulses, particularly those driven by subconscious beliefs and underlying emotions.

By making self-development a regular and important part of your life, you bring to light those underlying beliefs and feelings. You strengthen your self-control ‘muscles’, making it easier to build new habits and achieve short and long term goals.

6. Greater Success

By success, we’re talking about the ability to reach those markers of achievement that each individual sets for him or herself, rather than the standard markers of ‘success’ as presented by media (i.e. wealth, popularity, fame or power). Though, ironically, if that’s what you truly want, you’re more likely to achieve it if self-development is a regular part of your lifestyle.

When we look back over the advantages as listed above, it’s easier to see why this is true; healthy and supportive relationships, reduced stress and the associated improvements in health, increased productivity, and enhanced self-control all create the necessary environment for success to occur.

7. Improved Peace of Mind

Aside from the peace of mind that generally follows as a result of such factors as lower stress levels, experiencing better overall health, and being successful, regular self-awareness and improvement practices can generate their own feelings of greater contentment and tranquility.

Mindfulness, meditation, and mind-body techniques such as yoga and qi-qong, when practiced regularly can improve focus and self-awareness, which in turn helps generate peace of mind.

Personal development practices also tend to increase your understanding of self and others, which contributes to a greater sense of peace and acceptance overall.

8. Better Parenting

Because young children and babies learn by aping their parents and caregivers, it’s vital that parents first and foremost work on developing and improving themselves.

To be a better parent, one that can serve as a good first role model for babies and young children, you need to be willing to take a long, hard, honest look at yourself.

When you spend the time on personal development and self-awareness, you are less likely to unwittingly pass along negative patterns and behaviors to your children. You’re also far less likely to fall into common parenting pitfalls such as negative reinforcement, anger, bullying, enabling, micromanaging and the like.

9. Greater Resilience

According to the dictionary definition, resilience is the capacity to recover quickly from life’s challenges, tragedies and difficulties. It’s the psychological ability to emerge from these experience and return to a healthy mental and emotional state. It’s essentially a form of emotional flexibility.

Personal development allows you to confront and work through obstacles from the inside and out. Time spent developing your emotional intelligence, self-awareness, and coping strategies will have a direct and positive impact on your level of resilience.

Life will always throw us curve balls in the form of obstacles and challenges when we least expect them. Having resilience means being able to rebound quickly, returning to your natural balance, growing and learning from the experiences instead of snapping or breaking.

In fact, developing greater resilience may well be the most important thing anyone can do to improve their overall life satisfaction.

10. Greater Happiness

And we finally arrive at the grand finale of advantages — happiness.

If happiness truly is the journey rather than the destination, then spending the time in your daily life to develop yourself will make that journey a heck of a lot more pleasant.

Imagine a life in which you enjoy good health and better relationships; a life in which you feel in control of yourself and your ability to cope well with whatever challenges come your way; a life in which you feel generally confident in your ability to succeed in your endeavors.

By taking the time to work on your personal development, you are decreasing the negative impacts of stress and ill-health, and you are increasing your ability to handle your life and relationships.

Through self-improvement efforts, you learn to identify, heal and transform underlying beliefs, traumas and self-sabotaging behaviors and habits.

All of which contributes to removing the layers of obstacles that smother our ability to experience real joy and happiness.

Final Thoughts

So next time you’re feeling crappy about your life or something in it, and feel tempted to spend money on makeup, clothes or that latest video game, perhaps you’ll think again and browse a while in the self-improvement section.

The former might change your mood for the moment, but the latter may well change your life for good.

Source: Lifehack

How to Help Anxiety When Life Is Stressing You Out

Feeling stressed or anxious? Then you’re not alone. In the UK, according to a new survey from the Mental Health Foundation, 74% of people have at some point felt so stressed that they felt overwhelmed or unable to cope.[1] In the US, that figure is slightly higher with 79% of Amercians who feel stress sometimes or frequently during their day.[2]

The terms ‘Stress’ and ‘Stress Management’ and ‘Stress Relief’ now receive up to 1million monthly searches on google. The most common causes of stress involve work pressure, lack of time, financial stress, children, health, relationships, and political climate.

Stress will make you feel anxious, it also causes you a number of physical health problems.

Given the potential impacts of prolonged stress, learning ways of managing, reducing, and preventing stress can be important tools for mental and physical health and wellbeing.

Here are 16 actions you can take to help anxiety caused by your stressful life:

1. Spend More Time Gardening

Researchers have shown that spending time in your garden will boost your mood and lower your stress and anxiety.[3] By spending half an hour a week tending to plants or vegetables in your garden can reduce feelings of tension and fatigue, leaving people less prone to anger and depression.

When you’re feeling stressed and looking for something to get you out of bed in the morning, head to your garden and spend some time tending to your plants.

If you don’t have an outside garden think about creating a mini herb garden for your kitchen or balcony.

2. Take up Yoga

Yoga is great for improving flexibility and strengthening our core. But it is also fantastic for inducing feelings of calm and improving your heart health, if you do it regularly. By spending 15 minutes a day, you could reduce your blood pressure by as much as 10%.

In a recent study by Canadian researchers, they found that, among people being treated for high blood pressure, those who spent 15 minutes five time a week in quiet relaxation, saw no improvement to their condition.[4] However, those who stretched for the same time experienced a 5% drop in blood pressure, and those who practiced deep breathing saw a 7% drop.

3. Celebrate Small Wins

When we pursue our goals and view our daily successes, we have two options:

  • Look at how far you’ve come, what you’ve achieved and celebrate success every day (Growth Mindset)
  • Look at how far away you are from the goals you have in life and feel more anxious and stressed because you haven’t achieved what you want (Gap Mindset)

With the Growth Mindset, you will always be making progress, your confidence and capabilities will grow every day.

Rather than worrying about doing everything perfectly and comparing yourself to others, a major source of stress and anxiety, you are focused on staying on the path and daily growth.

Try this:

At the end of every day, write down 3 things that you achieved that day. It could be big or small. The point is that you made progress, even if it was just a little step.

4. Take up Meditation

Meditation can improve physical health, boost the immune systems and increase our ability to cope with stress.

Dr. Elizabeth Hoge, assistant professor of psychiatry at Harvard Medical School, says mindfulness meditation is perfect for reducing anxiety both short- and long-term:[5]

“People with anxiety have a problem dealing with distracting thoughts that have too much power … You might think ‘I’m late, I might lose my job if I don’t get there on time, and it will be a disaster!’ Mindfulness teaches you to recognize, ‘Oh, there’s that thought again. I’ve been here before. But it’s just that–a thought, and not a part of my core self.’”

Meditation can help improve our attention and concentration, improve our self-control and give us greater overall psychological well-being.

By meditating for just 10-15 minutes per day, it can help reduce stress hormone levels, increasing serotonin, and strengthening your ability to let go of thoughts that don’t serve you.

You can download a meditation app such as Headspace to help you, work with a meditation partner or just give it a go, and see how it helps you.

5. Just Breathe

A powerful way to stay centered and to counteract the physical effects of anxiety and stress is to focus on your breathing.

If your breathing becomes shallow and chest-centered, then breathing deeply or “belly breathing’ can help by lowering cortisol and signalling to your nervous system to rest.

Learn these 5 breathing exercises for anxiety to calm anxiety quickly.

6. Exercise Regularly

Maintaining a regular exercise plan can provide relief for many of the symptoms of stress and anxiety.

Exercise can enhance our mood, increase energy levels, give us goals to focus on, improve motivation, challenge us and improve the quality of our sleep. Exercise allows our muscles to move, it encourages blood flow and gets us breathing a lot deeper.

Try any racket sport, going to the gym, HIIT training, boxing or more mind-body activities such as tai-chi or Pilates.

The point is to get your body moving and find an exercise activity that works for you. This may be doing something by yourself, in a room of people or part of a team. Pick something that fits you.

7. Detach Yourself from Work

Do you feel overcommitted at work? Do you struggle to switch off from work when you get home?

If you feel overwhelmed with time pressures at work and struggle to switch off when you get home, you are more likely to additional stress and anxiety.

It is essential to unplug daily and create healthy boundaries upon yourself that separate your work and home life.

Detaching yourself from work can be hard if your jobs are highly stressful, demanding and all consuming. But to ensure you are productive at work and fully present when you are at home, it’s crucial. It can help create less work fatigue and procrastination, build better work-life balance and improve mental health.

If you don’t detach from work, it’s much easier for you to be more distracted, burned-out and increase feelings of stress. Your sleep, happiness and general sense of wellbeing will also be affected.

8. Disconnect from Technology

When you make yourself available to everyone 24/7, you can expose yourself to numerous stressors.

Forcing yourself to take a break from technology can help. This includes taking a break from your phone and taking a break from email.

Technology enables constant communication and often the expectation that you are always available.

It is difficult to enjoy a stress-free moment outside of work when an email or message can change your train of thought and get you thinking about work.

Constant notifications on your phone also don’t help. We take a look at what our friends and network are doing, often, because we don’t want to miss out. That fear of missing out can cause anxiety – what have I missed? It also creates a lot of stress when we start comparing our lives to those of others.

Create your own path and take a break from the technology.

9. Practice Daily Intentions

The art of practicing daily intentions can be a powerful way of managing and reducing stress. It can be as simple as stating what you want to happen that day or writing down at the start of each day what you feel grateful for.

I write down 3 things I’m grateful for as well as my weekly and 90 day goals. I share these with others to gather support and stay positive.

Gratitude brings together positive emotions like joy, contentment and hope and gives your mind a positive boost.

10. Declutter Your Home and Work Space

Excessive clutter can be a symptom and cause of stress and anxiety.

Your home and work environment can often be an external representation of what’s happening internally. It can overload your sense and your mind.

If something is cluttered, it’s very difficult to focus and it can feel like there are a million things to do, scattering your thoughts.

Clutter can distract, weigh you down and can create stress in your life. This clutter can also include the relationships that take up lots of time and energy, don’t really go anywhere and cause you more stress than joy.

So, start small and focus on different areas at a time. When I started decluttering, my first focus was my office and then I moved into my home.

Although it might feel worse before it gets better, committing to and taking small steps can pay big dividends.

11. Find Someone to Talk To

When there are lots of stresses and anxieties in your life, one of the best things you can do is reach out and talk with someone.

When you share your concerns or feelings with someone, it can help relieve some of the stress or anxiety you feel.

It starts with choosing someone you can trust, someone who gets you and can validate you.

So, call a trusted friend, family member, colleague or mentor and just talk.

You can also create a group of people going through similar feelings of stress or anxiety. Just like with a Mastermind group for business owners comes together to collaborate, learn and support each other, explore creating a similar group.

12. Read More

When was the last time you sat alone with a good book?

Reading is one of those activities that we do on our own and can help us escape from the daily stresses of life.

This could be a book to help you increase your wisdom, or learn something new, or a piece of fiction to transport you away from daily anxieties and stresses.

In addition to the learning benefits, reading also improves the connectivity between our brain cells, lowering the risk of neurodegenerative diseases.

13. Start Walking More

Have you ever taken a walk to clear your mind? Walking is something you should be doing every day. It boosts your mental and physical health and there are numerous studies out there that advises walking to remove stress and anxiety.

Walking also helps you think more clearly. During the day, you are inundated with information and it can be difficult to just get some time away to process our thoughts. Walking helps.

Some of my best ideas, for example, come from taking a simple 15-20-minute walk and letting my mind process everything that’s going on.

To amp up the benefits of walking, try visiting a forest or some woods and taking a nice long stroll through nature. This surrounding can calm the mind.

At the end of your walk, you could find somewhere with an inspiring view and just sit quietly for a few minutes. This gives you a real sense of perspective and can create a sense of awe, creating higher levels of oxytocin.

14. Start Journaling

Writing down positive emotions and thoughts can help to reduce stress and anxiety. This is one of the simplest techniques you can use for stress management, as you can assign a small amount of time to it, and it is hugely enjoyable.

Journaling can help you work through your anxious feelings as well as highlight the positive things that are happening in your life.

By spending just 5 minutes a day journaling, you can examine both anxious and positive thoughts. Write down how you’re feeling, and explore how you can change your mind-set around the things that are causing you to be stressed.

Journaling is also beneficial simply by giving you somewhere to get all of the thoughts from your mind down onto paper. A space to analyze, a place to ask questions and a place to empower.

Another good use for your journal is to express gratitude for what you have. Every day, write down three things you are grateful for. This could be a person, something that happened to you, your environment, anything.

The point is to focus on appreciation. Try doing this for 7 days to see if it creates more positive feelings.

15. Take up Knitting

This may seem a bit left field but stay with me. Knitting is actually really beneficial for a healthy mind and body. Taking up knitting as a hobby can reduce depression and anxiety, as well as slow down the onset of dementia.

According to Knit for Peace, a network of 15,000 knitters in the UK,[6]

“There is an enormous amount of research showing that knitting has physical and mental health benefits, that slows the onset of dementia, combats depression and distracts from chronic pain.”

A 2007 study from Harvard Medical School’s Mind and Body Institute, found that knitting lowers heart rate, by an average of 11 beats per minute and creates an “enhanced state of calm” similar to yoga.[7]

16. Get More Sleep

I’ve written before about the Benefits of Sleep and The Importance of Sleep Cycles on Productivity and Health. If you’re experiencing stress in your life, chances are that you might be struggling to fall or stay asleep at night.

Your anxious worry about life and its problems may keep your brain from settling down, and the disruption of sleep is likely to keep you feeling more on edge the next day.

Getting enough sleep and mood are closely connected. Not getting enough sleep on a regular basis can cause irritability and stress.

Getting the right amount of sleep (7-8 hours) can enhance well-being and set you up for a purposeful, productive day.

The quality of our sleep directly affects the quality of our daily life and can affect mental sharpness, productivity, emotional balance, creativity, and physical vitality.

Start focusing on getting a better night’s sleep.

The Bottom Line

These 16 tips can help you reduce anxiety and stress. Some will work better than others, whilst others can be incorporated together into your daily life.

Try them. See which ones make a real difference in your business and life. If they work, share the knowledge with someone in a similar position.

Featured photo credit: Claudia via unsplash.com

Source: Lifehack

How to Manage Anxiety: Sound Advice from a Mental Health Expert

We all know what anxiety can feel like; it can be utterly debilitating and soul-destroying. Many of us are familiar with the pounding chest where you feel your heart is about to explode. Your face flushes or goes suddenly quite pale. You can feel the blood draining from your face.

The panic inside you says: “People are going to notice you experiencing this. Get out of here!” And the stinging fear of embarrassment and humiliation can overwhelm you to the point of tears.

Such experiences can be completely terrifying. We often want to stop feeling these symptoms altogether, however we need to recognize that in many cases, experiencing anxiety actually serves us well.

Our brains are biologically wired to help us survive. What’s happening here however, is our innate fear response has become hyper vigilant in a way that no longer serves us. It’s working in overdrive when we perceive (often subconsciously) there is a threat to our safety but there may not actually be a physical and real threat.

There are strategies you can use to regain control but you will need to consciouslylearn how to manage anxiety and reduce the emotional, mental and physical experiences you’re suffering.

1. Work with a Professional to Identify and Get Familiar with Your Triggers

Your experience of anxiety will be different to the next person and the next person after that. It’s important to recognize that the specific prescription of tools and techniques that work for you will be different to how they work for someone else.

Spending time to recognize patterns and common features of your anxiety should be a primary step in your management and recovery plan.

Despite popular belief that we need to go back to the root cause of how and why your anxiety started, it’s important to know that sometimes significantly traumatic events and/or experiences are better contained in the box with the lid on. In other cases, accessing the catalyst can be a lengthy and experience and near impossible.

Working with a qualified and trained mental health professional can greatly help you to gently and safely assess and determine things which can derail you. Doing so will not only help you protect your emotional and mental health, but add a greater sense of control in mapping and identifying graduated steps to work through as a treatment plan.

Look to partner with a supportive, empathetic trained professional in your corner who can see risks and help you develop suitable tailored action plans to manage and reduce symptoms that trigger your symptoms. You’ll increase control of your own progress, and your growing confidence can exponentially increase your recovery than trying to go it alone.

If you can’t access face to face or group workshops, online therapy is becoming much more widely available. There are options available for everyone.

2. Have Breathing Techniques up Your Sleeve

The mistake often made by those in the throes of experiencing heightened symptoms, is trying to recall specific ‘helpful’ thoughts to eradicate the unhelpful ones in that moment. This doesn’t work very often. It’s like trying to open the door of a front loader washing machine just commencing a spin cycle to put more laundry inside!

If your symptoms are highly intense, such strategy is unlikely to succeed. Your mind is the washing machine, by the way.

The way we breathe has incredible power beyond simply inhaling oxygen and expelling it from our lungs. The rhythm, pace and depth all have significant calming and healing effects on us.

Neuroscience documents that by switching focus to managing your breath halts certain neurons sending panic signals throughout your body.[1] The result is calmer physiology.

Making it your job to calm your breath first helps reduce intensity of those tangible symptoms screaming at you.

We breathe in two ways: through our thoracic region and through our diaphragm. The latter is the one you want to focus your attention to:

  1. Place your non-dominant hand, palm down flat over your chest and place the other just under your ribs on your diaphragm.
  2. Either close your eyes or drop your gaze to a 45° angle and choose a spot to loosely focus on.
  3. Draw a breath in through your nose, gradual, slow and smooth as silk for three counts.
  4. Hold the breath for a split second.
  5. Purse your lips and expel your breath again for 4 or 5 counts, slow, smooth as silk. Control the exhalation.

The next breath cycle, you may want to breathe in for three counts and exhale for five counts. Practice this for at least 5 cycles or at least till you start to notice you are physically calmer in some respects.

If you suffer from panic disorder,[2] you can initially feel increased panic or anxiety doing this technique. Stop and practice again a little while later. You need to switch focus from thoracic (chest) breathing which is common during panic attacks, to diaphragmatic breathing.

Don’t wait until you’re in the heat of the moment to try putting the technique into effect. Practice during a time when you are calmer so your brain and body develop a familiarity of the process and what a reduction in your symptoms feels like.

Like a competitive sport, you practice off the court so that when you get on the court, you’re well familiar with what you need to do. You only need to press the proverbial button and let a more automatic, practiced process wield its magic. Practice.

3. Learn Grounding and Distraction Techniques Which Give Your Mind Something to Do

Such techniques are distractions. Do they get rid of your anxiety? Unlikely. Do they help to cope with and reduce the intensity of your symptoms? Yes, so that you can recalibrate yourself to a more organized mental state from which you can engage cognitive exercises that challenge and reframe unhelpful thoughts.

If you’re never thought games such as eye-spy would ever come in handy in your adult years, here is news for you!

Start with the letter ‘A’ and look to name everything you can see around you starting with ‘A’. Move on then to the letter ‘B’ then ‘C’ and so on. Search as far, wide and deep as you can looking for objects that start with your letter of focus.

Or, use colors. Work your way through the colors of the rainbow sequentially identifying as many things as you can that showcase that color. Fully immerse into the exercise and give your mind something to focus on. Spend a few minutes to do this.

A tangible grounding technique is to focus on what you have physical contact with. Pay attention to the sensations; how your bottom touches and squishes into the chair or your back muscles press into the back of your seat.

How do your feet feel in your shoes? How do your clothes feel against your skin? You’re tasking your mind with an activity which decreases capacity for it to focus on your present symptoms of anxiety.

4. Try Cognitive Behavioral Therapy (CBT)

Professor Jasper Smits and Professor Stefan Hofman have conducted extensive research into the most effective treatments for managing adult anxiety. They published findings in the Journal of Clinical Psychiatry from an extensive meta-analysis which revealed CBT to consistently have strong impact in the treatment and management of anxiety.[3]

CBT involves addressing, challenging and reframing negative thoughts and re-shaping unhelpful behavior. A task-based, practical approach is applied to help clients recognize maladaptive thinking and habits, learn more helpful and positive ways to behave and think; and in turn, transform their symptoms.

For individuals to really experience benefit, undertaking regular applications of doable homework exercises is most effective. CBT is highly effective but requires individuals’ regular commitment.

Expect to work with a mental health professional on a weekly basis for three to four months. Find someone who won’t just give you homework sheets (that’s lazy therapy) but is closely attuned to providing you with good education, comfortably assess any resistance to change, and be able to modify and adjust exercises that best enable you to do them.

You won’t just experience a reduction in your symptoms because you develop such strong self-awareness and self-monitoring skills. You’ll learn mental skills that will strengthen your resilience and propel you further forward toward goals of how you want to feel, think and behave.

5. Try the Emotional Freedom Technique (EFT)

EFT which involves applying light repetitive pressure to meridian points, is becoming increasingly documented as an effective symptom reduction technique for anxiety.[4]Also known as ‘tapping,’ anyone can learn to self-administer it with the guidance of a practitioner.

In collaboration with professional associate Gary Craig, Clinical psychologist Dr Roger Callahan[5] developed a simple yet effective self-administered process where individuals self-apply pressure to acupressure points on their body.

Using techniques from neuro linguistic programming and thought field therapy, individuals consciously lean into degrees of discomfort concerning their thoughts, feelings and physical symptoms.

Best learned under instruction and support of an EFT practitioner or trained professional, you initially apply mindfulness to consciously become aware of your anxiety symptoms – thoughts, feelings and physical sensations.

As you tap, you gradually start to experience relief and reduction in your symptoms. However, remember the level of impact felt will differ and progress at different rates from one person to the next.

Research shows that the positive effect of tapping is long lasting, particularly for anxiety disorders and post traumatic stress. It is becoming used more widely for other mental health challenges including weight loss, grief and loss, low self-esteem and confidence.

6. Use Imagery to Help Manage Anxiety

This is such an under-utilized but very powerful mechanism of our brain when it comes to directing our thoughts and behavior in a way to serve us, particularly in the context of anxiety.

Our brains are neuroplastic. We can train and rewire them to work better in our favor, yet we often live the majority of our day unconsciously by default.

Think about how many times you have day-dreamed today. When your tummy starts growling just before lunchtime, can you easily hook into images of what you want to satiate your hunger?

Often we engage imagery without thinking, but guided imagery is a key technique that helps with the reduction of anxiety with diagnoses of PTSD, social phobia and performance anxiety.[6]

Your brain’s amygdala plays a key role in emotional regulation[7] and hence those emotions connected with perceived fear responses when you feel anxious.

Imaginal exposure therapy (vividly imagining the feared object, situation or activity) works to dampen amygdala activity and reduce the intensity of emotions experienced in anxiety. You have the advantage of visiting memories in a safe, controlled space interspersed with grounding/relaxation, and gently exposing your mind’s eye to that which you feel anxious about. Starting this process should be done with a trained professional.

7. Ensure Relaxation Techniques Are in Your Toolkit

Being anxious is exhausting. For those who suffer from general anxiety, your stress response mechanisms are constantly running, so you need to learn how to tell your body to relax.

Having a couple of meditative instructional relaxation apps you can instantly access through your phone should be on your list of essential management strategies.

In your choice of apps and relaxation techniques. consider choosing one which engages as many of your senses as possible. The more physical feedback you’re directed to notice a reduction in your physical symptoms throughout the relaxation exercise, the more likely you will stick to it and be motivated to repeat it.

Progressive muscle relaxation should be in your anxiety management toolkit. This method directs you to focus on noticing the different feeling between active tension and resulting relaxation when you release the tension of a muscle. Sequentially working through muscle groups in the body from head to toe, your mind is directing and telling your body to become calmer.

You need to be sensible with this one where you might be recovering from an injury or be at risk of developing a physical injury. Certainly avoid this exercise (and meditation) whilst driving.

Again, practicing this one at regular times throughout the day gives your brain and muscles a mental blueprint to relax such that it will be more effective in anxiety-provoking situations. Because you can also feel immediate tangible differences, it can boost your confidence earlier than starting with exercises that are purely cognitive.

The Bottom Line

Reviewing your diet and exercise regime is a given. Reducing caffeine intake, processed food and improving physical movement you engage in daily has incredibly strong impact and makes the strategies above even more effective when you do them.

However, for you to get a strong handle on how to manage and reduce your experience of anxiety, you’re going to have to develop a commitment to regularly applying changes.

If you don’t know where to start, get in touch with a therapist. Your first step is to develop a strong awareness of what you’re experiencing and what could be triggering it.

When you know and understand more, you can do far more in the pilot seat to land your anxiety back on the tarmac and potentially never let it take off from that runway again.

Source: Lifehack

How to Deal with Rejection at Work: 9 Powerful Tactics

When it comes to dealing with rejection at work, I think the number one thing I’ve learned is that you can’t dwell on it too much. You especially can’t dwell on things that in the grand scheme of things are small. Hindsight truly is 20/20.

So how to deal with rejection at work?

The first thing to consider is to think about the ways you have dealt with pastrejections. Think about those times that you were turned down. Really think about the about these past times of getting turned down, how they transpired after those rejections. How do you feel now? I hope your rejections have lead you to some positive long-term outcomes. I’ll go into that later.

Think about how you eventually got over or adjusted to the pain of past experiences.

How do I know the powerful tactics of dealing with rejection at work?

Two things.

As a business owner, I have the opportunity to both reject people and be rejected.

I’ve been through a lot of rejections myself when starting my business. For my business, I’ve also made an effort to really listen to and respect the opinions of my team. Rejection sure feels a lot better when there is mutual respect. Sometimes, I have to reject my team’s ideas.

I will say this: I’ve always been in business for myself and therefore haven’t lived the life of corporate politics. But I’ve heard plenty of stories. It’s a hotbed for rejection fears.

Rejection can be really mean. It can feel like it’s everywhere in your life. But it doesn’t have to be. It should be constructive. It’s hard to overcome the pain when it hits you. But pain does make it better. Rejection is something that you can strengthen yourself for.

I’d love to take you through some of the powerful tactics I’ve learned when it comes to dealing with rejection.

1. Embrace pain, use it as a tool to become stronger and learn

Knowledge is power. I’ve learned something negative about myself during some rejections, and I’ve felt the pain of each rejection. But honestly, I’ve found of the best way to deal with rejection is to just simply feel the pain, calm down a bit, and figure out how to move on.

Make sure you find out why you’ve been rejected. Sometimes it’s you, sometimes it’s them. Accept the reason, but make sure that reason is on the basis of truth.

2. Show off your strength and openness to people

People respond well to signs of strength. It’s a remnant of our evolutionary past as human beings.

There’s a little story that like to tell about my summer of 2009. This was an important bout of training for me when working with rejection rather than being afraid of it. It was also when I became an accidental entrepreneur…

In summer of 2009, I was sixteen-years-old and I had gotten the idea that I should sell website design services to local businesses. I felt like I had something to prove. And I was determined. I had what was a novel idea at the time but no idea how to sell it. But I had an absurd amount of determination, and that fueled me.

Every morning, I would leave my house at 9:00 AM (the time most local businesses opened up) and visit each individual shopping center. I didn’t have a car, so I walked door-to-door to pitch my website design services to these businesses. It was a lot of effort to get around on foot.

Imagine a sweaty sixteen-year-old who has no idea how to appropriately dress, walking door to door and asking to speak to the person in charge. Meanwhile, I was drenched in sweat because I was walking outside all day. It was an awkward situation every time. I was rejected by many, many local business owners.

But I didn’t care! Well, scratch that, I did care. BUT…

I was learning a lot and I always felt like I was getting closer to the right thing to do. I began picking up subtle cues from the business owners I spoke to. I started to identify what they wanted to hear, and what they didn’t. I also started figuring out what type of clothing I should wear to make people want to listen to me — just by changing my attire alone, I had fewer owners pointing at their “do not solicit” signs.

I didn’t fear rejection here because I knew, deep down, that I was going to find my first customer. The rejections kept happening, but I didn’t take them personally. This was because I knew I was doing something wrong, and there was a fun in figuring it out.

I knew that for every “no” I was hearing, I was getting closer to that first yes. Each rejection made me better at my approach. It was only because of the rejections that I had gotten better at describing what I believed in.

3. Reprogram your mornings

How you start your morning does have a genuine effect on how powerful you feel for the rest of the day. I feel the drive to always reprogram myself if I can. Mornings are important for me because it gives my brain a chance to be at its prime for the rest of the day.

I have programmed myself to have better mornings in general:

No matter if I am at home, staying in a hotel, or even at my father’s house, I make sure that my ideal morning ritual gets done. Immediately upon waking up, before my brain begins racing. Most of the time it’s racing with the day’s activities. But sometimes dealing with rejections myself.

But before I dwell, I immediately jump into the shower. I refuse to look at my phone because the notifications are going to suck me in. Nope, then I’ll blow the most valuable hour of the day.

Getting into the shower is an easy way I can enforce that policy. This is my time, and being in the shower is perhaps one of the only times in a day that I am truly alone. No emails, no phone calls, text messages, notifications, distractions, no other people. Just me and my thoughts.

I can contemplate my previous day’s rejections with a more clear head.

4. Give your ego a little rest

People think a lot. We’re trapped in our egos, whether it’s positive or negative. We think about all of the different scenarios, and painfully focus on the most recent rejection.

The tactic that I had used for dealing with rejection is that I let go of my ego. I can do this sometimes. It’s hard to let go of your ego.

We tend to use the word “ego” loosely to describe people that are selfish, or in it for themselves alone. I learned that I had created my own ego unconsciously to act as a barrier to insulate myself from the rest of the world.

It is an unconscious defense mechanism many ambitious, driven individuals are probably prone to. It’s certainly easier to propel yourself forward in the face of major setbacks when nothing is ever your own fault. But in doing so, you are living in “duality”. When living in duality, you are separating yourself from the reality of others and the world around me.

Living in duality creates a lot of pain for ourselves and those around us. When I had a negative, it meant filtering my entire life through a lens of judgment. Things were “right or wrong,” “good or bad,” “pretty or ugly.” But these binary judgments only served to close me off to others.

It’s exhausting, and when I can give myself a break from that and just live in the moment I feel a lot more energetic and just… good.

5. Know that embracing the unexpected can come with pain and triumph

There are people who are very career-focused. They want to pursue a path and they are going to do anything they can to get to it.

A driven-nature can be great, especially if you are working in a field that you’re in love with. But this commitment to a linear life makes rejection even more negative and consequential.

I’ve looked back on my life and have found many unexpected turns. I’m grateful for the rejections that ultimately led me to better decisions.

Ultimately, you’re better off with yourself if you embrace the unpredictable nature of life. You are more malleable yet in control of yourself than you think. The consistent feeling that you are in control and not in control at the same time is liberating.

Direction can be overrated. It’s absolutely a compass for me now, but there was absolutely a time in my life where I just explored a bunch of different options for myself. I had hobbies, which led to passions.

Just start giving new things a try! Play an instrument, make some art. Rejection will sting less when you have more things to care about yourself.

It might sound silly, but I recommend trying to contact your inner-child. I think about myself as a kid, with a voracious desire to try new things without worrying about rejection.

6. Remember that everyone’s got an opinion

And you have your opinions too. Someone rejecting you is just them giving you their opinion. One person’s negative thoughts may be another’s positive ones.

Everyone has their own tastes. So if you have ideas that you want to share that are getting rejected by one, don’t be afraid to tell others. You may even get great feedback. You may also get a new backer.

Don’t be afraid to get feedback.

7. Think about how you spend your time — what’s the purpose?

Every moment of my life feels like it has a purpose.

That doesn’t mean that every purposeful moment of my life is to fulfill some grand mission either. Sometimes the purpose of doing something is just to make myself happy. And there’s no way I should feel guilty about it.

What do you do with your time? Write it all out. And then write the purpose next to each item. It’ll give you a good sense of what you are really doing with your time.

When you are conscious about every moment you spend, you’ll live a more balanced life.

8. People move at different wavelengths

I know some people who really fret if they aren’t getting a response from someone.

That feeling of not getting that reply email can really eat away at your soul. And it likely doesn’t matter a lick to the person on the receiving end! Or it does, and they’re just very busy. Maybe they forgot to respond.

Dealing with rejection at work is about adapting to people’s different wavelengths, knowing that you can control them, and just focus on being happy.

9. Adapt the growth mindset

Around thirty years ago, renowned psychologist Dr. Carol Dweck and her team became interested in students’ attitudes about failure. They noticed that some students rebounded, while others seemed devastated by even the smallest setbacks. You can read more about this research in her 2006 book, Mindset: The New Psychology Of Success.

From their study, Dr. Dweck and her team could place people into two categories:

Those who have a “fixed” theory of intelligence (fixed mindset). Fixed mindset people tend to think that whatever abilities they have will go unchanged no matter what they do. There’s no room for self-improvement or new ideas with this mindset.

Those who believe that they are control of their success through learning and hard work. In other words they were open to “growth” opportunities in intelligence (growth mindset). There are countless opportunities to grow and learn. The best of entrepreneurs exhibit the growth mindset.

The interesting part was that Dr. Dweck’s students weren’t necessarily aware of their proclivities towards a growth or fixed mindset. However, she and her team discerned from behaviors such as fearing failure that some people leaned towards fixed mindsets, while the growth-minded individuals viewed failure as a learning experience. Those growth-minded knew they could pick themselves up and apply what they learned to the next endeavor.

I believe that this is the key. You see, if you’re fixed on certain things all of the time, that’s where your life’s emphasis is going to be.

You’re always going to feel stuck in the mud if you’re fixed on your previous failures.

But there’s no time like the present.

In the end, really think about what makes you happy and just do it. Life is too short to dwell on things that don’t really matter!

The Bottom Line

Once you’ve gotten over dealing with rejection, you’ll be an unstoppable machine of a person compared to most of your coworkers.

Don’t forget: Most other people fear rejection too. You’ll have a tremendous advantage.

So start to adapt the tips above and rejection will be in your control.

Source: Lifehack

How to Cope with Stress When You’re Overwhelmed by Responsibilities

Between excelling at work, juggling domestic duties and managing relationships – life can get extremely stressful. Whether you are struggling with projects at work or a single mother balancing home and work, there is no denying that responsibilities and expectations are weighing you down, leaving you stressed.

Think about it – when did life stop being fun and exciting, when did it turn into a relentless race that just leaves you exhausted and whatever you do just does not seem to be enough? It is natural to get so engrossed in our daily duties that we don’t realize when we succumb to existential chaos and take our health for granted.

Understand that there will be things that won’t be in your control, what can be controlled are your thoughts, and you must know that nothing in this world is worth stressing over. If you are someone who cannot stop worrying and are always anxious – it’s time to shift focus and work on improving your mental health.

Here are 14 practical ways on how to cope with stress and not let it take over your life:

1. Stay Organized

It’s a typical day for you, nothing short of a marathon wherein you are buried under work. And before you know it, the day is over, you go to bed tired and the next morning, the entire drill starts all over again. If this resonates with you, it helps to get organized and keep a to-do list.

Whether it’s jotting tasks down on your phone or keeping a notebook – it helps to give yourself tasks for the day, prioritize well and tick them off as you complete them. Sometimes, when our thoughts are all over the place, just seeing them written down is a great start too.

Having a to-do list helps you keep track and maintain realistic goals for yourself. Take life one day at a time and you are sure to cope with stress better.

2. Overcome Perfectionism

You need everything to be perfect and won’t settle for anything less? While this is great for your ‘image’ and gets you appreciation, do you realize that it is hugely self-destructive as well?

Perfectionism leads to high levels of stress. In your quest for flawlessness, you end up obsessing over the smallest slip-ups which leaves you frustrated and unhappy. Get this — no one is perfect so stop trying to get there.

Focus on doing your best, quit being overly self-critical and learn from your mistakes. Free yourself from the unrealistic standards you set for yourself and you will be surprised to see how liberating that feels.

3. Resolve Conflicts

A lot of times stress arises due to conflicts with a co-worker, friend or partner. The best way to cope with stress of this kind is to confront the person in question and resolve the conflict by effective communication.

Many people make the mistake of running away from confrontation and live with the tension which just leads to the build-up of stress. So, the next time you get into a heated argument with your partner or are facing issues with your manager – make it a point to talk things out and resolve it instead of harboring negative emotions.

4. Delegate Smartly

You are not superman or superwoman – you cannot possibly try to do everything and be everywhere. What you should do when you have a lot on your plate is delegate effectively to save yourself from undue stress.

Delegation is a skill – you need to assess the task, choose the right person for the job, set expectations and follow up after.

You might put it off thinking it is a lot of work or you may be more comfortable micro-managing but there is only so much you can do in a day so why not get someone else on-board and make life easier?

5. Learn to Say No

Everyone wants to be liked and please people, but what happens when your inability to say no adds to your stress?

Whether it’s your boss bombarding you with unreasonable work or your child’s school committee asking you to volunteer in an event – it is okay to say no if you are grappling with too much.

Saying no does not make you a bad worker, parent or friend. It ensures you spend your time doing what is important and urgent instead of making commitments you would regret later.

6. Avoid Procrastinating

How many times have you put work off till you couldn’t anymore and suffered a mini panic attack in the end?

Procrastination isn’t healthy and leads to stress that can clearly be avoided in the first place. When you have immense work, break it down into smaller tasks, set timelines and get done with it.

Eliminate distractions, take breaks if required and reward yourself for motivation but avoid getting stuck in the vicious cycle of procrastinating.

7. Enjoy ‘Me’ Time

When was the last time you treated yourself to a relaxing spa or went shopping with your friends?

Yes, you have responsibilities and lots to achieve in life but sometimes, all you need to do is sit back, relax and live in the moment.

However busy you are, make it a point to take some time out for yourself. Do things that relieve you off the stress – it can be something as simple as reading a book or listening to soothing music at the end of a busy day.

Rejuvenation is important as it helps clear your mind and promotes healthy living. So, pamper yourself silly once in a while because you deserve it.

8. Eat Healthy

Everyone reacts to stress differently – while some end up binging, there are others who lose their appetite instead. Either way, these extreme reactions to stress are extremely unhealthy.

One of the best ways to cope with stress is to just eat healthy. Have a balanced diet and include food items that are likely to combat stress levels.

Instead of turning to aerated drinks, pizzas and cheesecakes thinking they will make you feel better, opt for healthier comfort food options such as dark chocolate, oatmeal or a healthy salmon burger to de-stress.

9. Get Enough Sleep

We often take our sleep for granted without realizing that being well-rested and getting a good night’s sleep can do wonders to our productivity and mood.

Getting at least 7 to 9 hours of sleep every night is vital. But what do you do when you find yourself tossing and turning in bed, thanks to your anxieties and busy mind?

Practice relaxing techniques such as reading a book or taking long deep breaths before bedtime and try going to bed at the same time every night. These small changes can help you get a good night’s sleep, so you can wake up refreshed.

10. Meditate Regularly

Meditation is all about focusing on the present moment and embracing a calm, peaceful state of mind. This relaxation technique lets you shift focus from your worries and anxieties and attain inner peace.

Find a quiet place at home and start by devoting 15-20 minutes of your day to meditation. With regular practice, you are bound to see a transformation in your concentration levels and the way you approach life, in general.

11. Indulge in a Hobby

We all had hobbies growing up but very of us are still in touch with those hobbies today. One of the reasons you remain so stressed might be because you are so stuck in the drudgery of everyday life, that you hardly make time for things that make your happy.

It’s time to get out of the rut and MAKE time for your hobbies. Indulging in hobbies is a great stress buster and gives you the much-needed respite that can boost your mental health.

So, discover what you enjoy doing and incorporate it in your schedule.

12. See a Therapist

If you find yourself going through bouts of stress and anxiety that is making it difficult for you to get through the day, reach out to a therapist.

There is nothing wrong in asking for help when you need it. Instead of getting lost in your cloud of thoughts, talk to therapists who can guide you. They can help you get to the root of the problem, guide you on coping with stress and handling your emotions.

13. Take a Vacation

Vacations are therapeutic. Just a change in environment, seeing a new place and taking a break from work and everyday duties can help you beat stress and de-clutter your thoughts.

It’s a great time for everyone in the family to go to someplace new and spend quality time together. Whether it’s a weekend getaway or a vacation abroad – planning family vacations is always a splendid idea.

14. Be Kind to Yourself

Last but not the least, be kind to yourself. In times of overwhelming stress, we are likely to lose our temper on people around us and most importantly, on ourselves.

We rush to beat ourselves over not being able to fulfill expectations; but the truth is that, none of this self-loathing behavior is going to make it any better for you.

You should be patient, practice self-love and comfort yourself such that you can work around your responsibilities in a better, more positive manner.

The Bottom Line

Yes, life can get very stressful at times and your responsibilities just don’t seem to end. But how you wish to deal with it completely depends on your attitude and perspective.

You can either succumb to the stress and let life get out of your hands, or you can take charge of matters and choose to live a happier, healthier life – the choice is yours!

Featured photo credit: AJ Garcia via unsplash.com

Source: Lifehack

How to Cultivate a Positive Mindset (A Step-By-Step Guide)

There is so much material and content around us, spouting essential ingredients of how to be positive in order to gain the success in life you’re chasing. It’s actually overwhelming (not to mention a billion dollar industry!)

You might also have become tunnel-visioned to believe only the secret tips and advice prescribed to us by mindset gurus at sensationalized forums, seminars and conferences can help us. Such stage educators seemed so polished and poised that it’s hard to resist that we can change our thinking without their help.

The truth is that you don’t need to sacrifice your life savings with a coach to turn your mindset around. With this step by step guide, you’ll realize you already have all the ingredients within you and the opportunities around you to start cultivating a positive mindset today. (I’m not denying working with a coach can definitely help. However, you can take a faster route not to mention a less expensive one!)

1. Allow Yourself Feel Negative Emotions

Stop trying to be positive with everything. It’s exhausting, let alone an unrealistic expectation.

Stop listening to everyone’s advice on what you should think. Take back the reins on deciding how you want to feel about something.

Furthermore, you’ll start to be that person everyone wants to be around. To be positive all the time is trying to prevent yourself from being human. We are born with capacity to feel a full spectrum of positive and negative emotions because they all have value, meaning and guidance for us.

When you allow yourself time and space to feel the initial sting of unpleasant emotions, you will find their intensity lessens and their duration shortens. Then, you’ve got more space to start directing your thoughts and focus in a direction that better serves you.

2. Increase Awareness of Your Current Mindset by Seeking Feedback

From those who feedback you trust will be truthful and fairly objective, ask them about what positive and uplifting energy they might experience simply from you being you. Also ask if they can provide examples of how they feel your mindset hinders you rather than helps you.

Asking others for feedback can be a challenging step. By doing so you’re showing you’re considering change. Beware that friends and family can often be bulls in a china shop eagerly dishing you advice and criticism from every angle. If you’re not ready for this, your soft, tender emotional belly will become an unwilling punching bag.

Remember that regardless of who you’re asking, you’re not looking to solicit judgment or opinions. You’re asking them to share with you their observations and experiences. The exercise is purely to help you gain heightened insight and choose where you might start practicing making changes.

If you do feel your feedback sources have misread the exercise as opportunity to stroke their ego, criticize you and lash you with an emotional cat-o-nine tails, don’t retaliate or respond. Thank them for their feedback, park it mentally into a box that you will go back to and review later.

Your after-thought might well be to simply empty the box! However, there also might be some truth the messages they’re giving too.

3. Recognize Unhelpful Thoughts and Language and Practice Reframing Them

Don’t hesitate to catch yourself mid-sentence and work on reframing your words and language.[1] Being able to catch yourself is a skill but you can become nimble with practice.

Go back to the unhelpful thoughts you came up with and see if you can make slight modifications to the hindering dialogue simmering in your head. “I can’t do this” might gently become “I feel like I can’t do this.” “That will never happen for me” might become “it hasn’t happened for me yet”.

Pay attention to the difference that different words make you feel. Notice how different sentences make you feel and look for the difference it makes to how others respond to you. Asking yourself if you would speak to a friend or child in the way you speak to yourself can draw incredible self-awareness of how your language works against you.

It can take a few training-wheel sessions with a coach or therapist to help you develop reframing techniques. Applying them long enough for you to start feeling and noticing a difference. The investment is well worth it. The benefit of this skill not only charges your positive mindset; it has a vicarious flow-on effect to those around you.

4. Carefully Choose Situations to Plant the Seeds of Your Positive Mindset

Keep it simple to start with. Only choose one or two contexts in your life where you feel you could practice more positive behavior and/or language changes.

Choose wisely, though. Be careful to avoid starting with situations where you feel – or have been told – you should.

‘Should’ is a word weighted with expectation. It also implies you need redemption because you made a lower-handed choice in the first place. You knew what you could do, be or say and you chose not to. That’s heavy stuff! It’s actually not the best starting point to try cultivating a positive mindset from. Trying to develop from situations tarnished with the stamp of reprimand always feels harder.

Avoid trying to make a massive mindset turnaround in a short space of time. It’s likely you’ll be met with raised eye-brows and a label of being inauthentic. Not being annoyed when your mother-in-law comes around unannounced and stays for hours yet again, might be too big a mindset challenge to start with.

Like a tree seedling needs a foundation of good soil for it to have a fighting chance, a neutral situation will give you a good foundation to practice and grow your positive mindset.

Consider a simple situation that is likely to repeat itself in your everyday life:

  • Greeting people at work when you arrive.
  • Picking up your coffee at the same café each morning on your way to work.
  • You and your partner’s morning routine before you both head separate ways to earn your living.

Choose contexts where you are emotionally and mentally indifferent where you could – not should – test simple behavior or language adjustments. You’re looking for calm steady waters you can set sail on to test new positive mindset strategies, and then observe how people respond to your changes, without pressure and without expectation.

5. Examine Positive Mindsets of People You Admire but Set Your Own Goals

Now you’ve chosen your context to start practicing changes, you now need to decide what changes you’re going to make.

Brainstorming possibilities can be challenging from your current mindset. Make it simpler. Look outside yourself for clues and suggestions.

Whose books inject energy into your soul through their written words? Whose TED talks, interviews and podcasts make you nod in agreement? Who has inspired you to at least make plans to take action toward doing or being what you have always wanted to do? Who are those people? What is it about them that resonates with you strongly?

Study them. Observe their behavior, their language and how they respond to setbacks and adversity. Watch them closely. Now compare what they do to how you normally react in similar situations.

The comparison is to help you gauge what changes you want to aim for in yourbehavior, your communication and your thinking. Remember, you are not looking to copy these people. The world needs the best of you not a carbon copy of Oprah, Tony Robbins or Jack Canfield!

Besides, there would be nothing more irritating than seeing a highly respected industry expert’s protégé start dressing the same way, trying to call everyone ‘pal’ because the expert addresses his or her trusted staff this way.

People see through copy cats. They are inauthentic and boring at best!

Taking the example of your greeting people in the morning when you arrive at your workplace, your current start to the day may unfurl follows:

  • You don’t acknowledge or talk to anyone in the lift.
  • You say ‘hi’ to the receptionist, Anna, en route to your desk.
  • You robotically say ‘Hi Mary, how are you?’ to your colleague without looking at her, put your bags down, place your suit jacket on the back of your chair and turn on your computer.
  • You sigh as you sit and think to yourself: ‘Same thing, different day; here we go again.’

Now, if you were to put an Oprah-like spin on this same situation, what changes might you aim for? What might feel most natural to you? What changes in your behavior, communication and thinking could you plant here? Let’s play the game again with two potential levels of change:

Now, if you were to put an Oprah-like spin on this same situation, what changes might you aim for? What might feel most natural to you? What changes in your behavior, communication and thinking could you plant here? Let’s play the game again with two potential levels of change:

Do the above mild and marked examples of changes sound and feel like you? If not, rework the possibilities.

Turning up with a coffee unexpectedly for someone could be deemed creepy and very uncharacteristic of you. Changes you make need to feel like you can own them. They might feel strange at first but as people start to respond differently to you, you’ll want to keep exercising these features of your new positive mindset!

6. Exude More Positive Energy Through Your Combined Thoughts and Actions

Spending too much focus on trying to change yourself can derail you. It’s exhausting especially if you’re trying to exercise introspective reflection 24/7!

Ditch that idea and once again, turn your focus outward.

Look at those around you who you feel could do with an emotional or mental hand-up. You’ll not only be helping others, you’ll be greatly benefiting yourself.

In fact, researchers Naomi Eisenberger and Tristan Inagaki found giving can actually be more emotionally and psychologically satisfying than receiving. Their study examining neural activity via functional magnetic resonance imaging found that those who were in receipt of help experienced less stress-related activity, and higher reward-related activity in certain brain parts than those who gave the help.[2]

Being generous with your thoughts and actions not only provides a time-out from your own cognitive swamp. It can kick start your momentum to feeling good about something to start with. When you’re on a roll, you’ll be in a better place to starting doing inward repair work.

7. Be Wary of Unhealthy Co-Dependent Relationships

Whilst it feels good to be needed, it can become dangerous to be needed and depended upon too much.

Looking to sustain relationships where we fall short of experiencing the support, care and understanding fractures our self-esteem. We are prone to developing dysfunctional attitudes and patterns of thinking in such relationships, creating more opportunities to develop depression and other mental health ailments.

Think of the girlfriend who rings up to whinge and complain yet again about how she constantly dates losers or the best mate who’s always asking to borrow $100. She knows you will always listen and will be the shoulder she can cry on, and he is eternally grateful but never pays you back.

It’s one thing to be empathetic and supportive. It’s another to make yourself an emotional and mental dumping ground and enable yourself to be taken for granted. In fact, research has shown that sustaining negative relationships long-term can give rise to serious physical ailments.[3]

If you find yourself more often than not to be drawing the short straw, that’s a hint the foundations of your self-worth and esteem might need a review.

Starting to cull such dynamics in your relationships will feel difficult at first. However, a liberating feeling of freedom automatically clears for positive thoughts, ideas and possibilities to organically float into your mindset.

The Bottom Line

A positive mindset is not like a switch that you can just turn on and you suddenly become positive. Building a positive mindset is about taking baby steps in your everyday life.

With this guide, you will be able to cultivate an unwavering mindset and tackle any challenge, obstacle or goal no matter how hard times may become.

Source: Lifehack

The Best Way to Sleep to Relieve the 7 Most Common Ailments

We sleep for about 9,000 days or 210,000 hours throughout our lifetime, and guess what? Many of us do it wrong!

Yes, there’s a right way and a wrong way to sleep. Sleeping in the wrong position can cause everything from lower back pain and frozen shoulder to wrinkles, neck pain and a stiff jaw.

Here are 7 of the most common ailments caused by sleeping in the wrong position and the best way to sleep.

1. Lower Back Pain

If your lower back is bothering you when you wake up in the morning, your sleep position may have something to do with it.

The first thing the Cleveland Clinic suggests you do, is get yourself a firm mattress that doesn’t sag, with a firm box spring.[1]

Next, choose a position that best mimics the natural curvature in your spine. Positions to try include sleeping on your back with a lumbar roll under the small of your back and a pillow under your knees.

Another position to try is sleeping on your side with your knees slightly bent. When sleeping on your side you may also want to try putting a pillow between your knees. You do not want to pull your knees all the way up to your chest in the fetal position.

The worst position for your lower back is sleeping on your stomach. If you’ve been doing it for awhile, it may be hard to get out of the habit, but it will be well worth the effort!

2. Neck Pain

If you have neck pain, the two best positions to sleep in are on your back or on your side.

However, that comes with a caveat. According to Harvard, you’ll also need to select the right pillow.[2] The best pillow is a down pillow the conforms to the shape of your neck. Alternatively, you may also want to try a pillow with memory foam that conforms to the shape of your neck and back.

Regardless, you don’t want to use a pillow that is too high or stiff, placing your head or neck in an unnatural position and causing it to flex throughout the night.

3. Heart Burn or Acid Reflux

Fall asleep in the wrong position and stomach acids can slip into your esophagus, causing major heart burn. The worst positions for acid reflux are sleeping on your back, your stomach or your right side.

That leaves sleeping on your left side as the best position to avoid sleep time heart burn. Why does it work? Because sleeping on your left side keeps the junction of the stomach and the esophagus above the level of the gastric acid. This prevents the stomach acid from leaking into the esophagus, which is the cause of the “burn” and discomfort.

This video by Dr. Mandell provides a good visual explanation:

4. Snoring and Sleep Apnea

Do snoring and sleep apnea really impact your health? You bet they do.

Having your sleep interrupted throughout the night over extended periods of time could have long term health implications, as well as leave you constantly tired throughout the day.

Snoring and sleep apnea are typically caused by collapsed airways, leading to pauses in breathing. Both sleeping on your side or on your stomach can help your airways stay open and reduce snoring and mild apnea.

However, because sleeping on your stomach is so bad for your lower back, I’d recommend first seeing if sleeping on your side will solve the problem.

5. Wrinkles

You know when you wake up with lines and creases across your cheeks after sleeping with the side of your face on your pillow? Well it may not be temporary after all. They’re called sleep wrinkles and research has shown they can affect your forehead, lips and cheeks![3]

Sleep wrinkles are cause by sleeping on your stomach or your side, which causes facial distortions. To avoid facial distortions while sleeping, try sleeping on your back – it’s just one more reason sleeping on your back is preferred.

6. Shoulder Pain

Ever wake up and you can barely move your shoulder? You may not want to put the blame on your game of squash or workout from the day before. The culprit maybe the way you sleep.

Specifically, if sleep on your side, the weight of your body on your shoulder, or of your head on your upper arm places a lot of stress on your shoulder’s tendons, causing inflammation and stiffness.

Shifting to your opposite side, may just cause pain in your other shoulder over time. One again, the easiest solution is to sleep on your back.

7. Jaw Pain

Ever wake up in the morning with a sore jaw? Chances are, you’ve either been grinding your teeth, or you’ve been sleeping on the side of your face causing.

If you’re grinding your teeth, you should definitely see your dentist and see if he can make a mouth guard, to help protect your teeth. Regardless, sleeping on your side puts additional pressure on the joints of your jaw and the jaw itself. Once again, the solution is to sleep on your back!

The Bottom Line

Getting a good night’s sleep is hard enough. Having to worry about it causing you pain should be the least of your worries.

Follow the advice above and see if it helps you avoid some of the unintended perils of sleeping in the wrong position.

Featured photo credit: Charles Deluvio via unsplash.com

Source: Lifehack

Work-Life Balance Doesn’t Exist: How To Stay Sane If Life Feels Crazy

If you’ve ever felt like work-life balance isn’t really possible, you may be right.

Actually, I think work-life balance doesn’t exist. Whether you’re an entrepreneur or a rising star in the corporate world, work is always going to overflow from your 9 to 5 into your personal life. And if you have ambitions of becoming successful in just about any capacity, you’re going to have to make sacrifices.

Which is why, instead of striving for the unrealistic goal of “work-life balance,” I use a combination of rituals, tools, and coping mechanisms that allows me to thrive on a day-to-day basis.

Of course, moments still arise when I may feel overloaded with work and a bit out of balance, but with these daily rituals in place, I am able to feel grounded instead of feeling like I’m losing my mind.

Here are five daily practices I use to stay focused and balanced despite a jam-packed work schedule:

1. Pause (Frequently!) to Remember That You Chose This Path

Regardless of which path you take in life, it’s important to remind yourself that you are the one who chose the path you’re on.

For example, one of the joys of being an entrepreneur is that you experience a significant amount of freedom. Unfortunately, in moments of stress, it’s easy to forget that choice goes both ways: you chose to go your own way, and you chose the obstacles that come with that journey.

Remember: tomorrow, you could choose to leave your job, shut down your company, and go move to a farm in the middle of nowhere. The choice is yours.

Whenever I catch myself thinking, “Why am I doing this?” I simply remember, “Oh, wait. I chose this.” And if I want to, I can choose another option. But at this moment, I own it because I chose it.

That simple mental shift can help me move from feeling out of control to in control. It’s empowering.

2. Use ‘Rocks’ to Prioritize Your Tasks

Sometimes having a to-do list is more overwhelming than it is helpful.

The daily tasks of anyone in a high-stakes, high-responsibility role are never-ending. Literally. No matter how many items you check off your list, each day adds just as many new ones, and even after a full day it can often feel like you haven’t accomplished anything.

So instead, I use “rocks”—a strategy I learned from performance coach Bill Nelson.

Say you have a glass container and a variety of rocks, divided into groups of large, mid-sized, and small rocks, and then some sand. If you put the small rocks in first, you’re not going to be able to fit everything in your container. But if you put the big rocks in first, then the mid-sized, and, finally, the small, they’ll all fit. And at the end, the sand fills the extra space.

The point of this strategy is to designate a handful of your biggest priorities for the week—let’s say five tasks—as the things you absolutely have to get done that week. Write them down somewhere.

Then, even if you accomplish nothing else but those five things, you’re going to feel better, since you completed the important tasks. You’ve made progress!

Identifying your “rocks” is a better way of tracking progress and ensuring that you focus on the most critical things. You can create rocks on a weekly or even daily basis.

Some days, when I’m feeling the most frenzied, I say to myself, “You know what? Let’s boil it down. If I accomplish nothing else today and I just do these three things, it will be a good day.”

3. The PEW12 Method

Of all the daily practices I follow, Purge Emotional Writing (PEW12), which I learned from Dr. Habib Sadeghi, is my favorite.[1]

Here’s how it works:

Pick a topic, set a timer for 12 minutes, and just write.

You may be dealing with a specific issue you need to vent about, or you may be free-writing as emotions surface. It doesn’t matter what you’re writing or what your handwriting looks like, because you’re never going to re-read it.

At the end, burn the pages.

As the paper burns, you will feel all of those emotions you’ve just poured out either being reduced or dissipating completely. Both the writing process—which is literally unloading all of your unnecessary stuff—and the burning of the pages feel incredibly cathartic.

And you can do PEW12 as frequently or infrequently as you feel you need it—once, twice, or multiple times a day.  

The reason I find this exercise so helpful is because, sometimes, I get in my head about a difficult issue or troubling interaction with someone, even when I know there is nothing to be done about it.

But as soon as I do my PEW12, I feel a sense of relief. I have more clarity. And I stop circling and circling the issue in my head. It makes things feel resolved. Just try it.

4. Set Sacred Time (Like a 20-Minute Walk or Evening Bath)

Outside of work, you have to try to protect some time for restoration and quiet. I call this sacred time.

For example, every single night I take a bath. This is a chance to literally wash off the day and any of the energy from the people, interactions, or experiences that I don’t want to take to bed with me.

I actually remodeled a bathroom in my house solely for this purpose. The bath ritual—which includes Himalayan bath salts, essential oils, and a five-minute meditation—is the ultimate “me time” and allows me to go to bed feeling peaceful and relaxed.

And while sacred time to end the day is crucial, I like to start the day with these types of practices, too.

In the mornings, I take my dog Bernard for a walk—and I use those 20 minutes to set my intention for the day. I don’t take my phone with me. I don’t think about the endless to-do list. I just enjoy listening to the birds and breathing in the sunshine, while Bernard stops to say hi to the neighbors and their dogs.

These might seem like ordinary daily activities, but it’s the commitment to doing them day after day that makes all the difference.

5. Forgive Yourself When You Fail to Use the Tools

Sometimes our intention to follow “daily” practices falls flat. When this happens to me, I try not to beat myself up about it. After all, these things are tools to make me feel good. If they just become another chore, what is the point?

At the end of the day, my daily practices don’t belong in my jar of rocks or on my to-do list or in my daily planner. They are there to serve me.

If, for some reason, life happens and I can’t do my practices, I won’t feel as good. It’s possible I won’t sleep as well that night, or I’ll feel a little guilty that I didn’t walk Bernard.

But that’s okay. It’s also a good practice to acknowledge my limits and let go of the need to do everything all the time.

The Bottom Line

For most people, accepting that work-life balance simply isn’t possible is the first step to feeling more grounded and in control of your life.

Don’t waste your energy trying to achieve something that doesn’t exist. Instead, focus on how you’re feeling when things are out of balance and find a way to address those feelings.

You’ll have a toolkit for feeling better when life feels crazy, and, on the off chance things feel calm and happy, your rituals will make you feel absolutely amazing!

Featured photo credit: Dries De Schepper via unsplash.com