sunday night blues

How to Beat Sunday Night Blues

How is it possible that it’s already Sunday night when it feels like Friday was half an hour ago?! The struggle of knowing the laid-back, weekend You has to dress up tomorrow and face the overwhelming to-do list of the working week again is real. That sinking feeling you experience on Sunday night is what millions are dealing with too – the Sunday night blues.

Why Sunday Nights are So Tough?

For one thing, Sunday night blues started in our schooldays, when Sunday evening meant the fun of the weekend is over and we have to return to our boring textbooks and homework. Even when those days are over, out body and mind remember those anxious feelings and Sunday night remains the trigger that brings this response back. The fact that, for many of us as adults, Sunday means roughly the same thing – returning to tasks and responsibilities on our workplace – additionally strengthens that familiar physical and psychological response we developed a long time ago. For this reason, even people who love their jobs are not immune to Sunday night blues.

Additional thing that probably happens is that you are thinking too far ahead. We described this cognitive distortion HERE, so you might want to take a look. In short, when you think about everything you need to finish during the next week all at once, stress spikes up and you feel overwhelmed. What you ultimately do is you’re cramming the workload of five working days, so about 40 working hours, into one moment of thinking; the result is, naturally, that it looks like too much to handle. But in reality, things are much easier while you’re actually going through them.

“You probably know it yourself – something seems so much more frustrating or difficult or boring when you think about it ahead than while you’re actually doing it.”

So, when Sunday evening comes, your body and mind habitually start familiar pattern all over again: worrying about the upcoming week, feeling of overwhelm for everything that has to be done, sadness for weekend being too short, anger at yourself or others for not doing everything as planned, irritability, anxiety, depression. You may even have a hard time falling asleep.

How to Beat Sunday Night Blues?

Sunday night sadness and anxiety may be common, but you don’t have to live with them. Here are a few things you can do to outsmart your sad Sundays and feel uplifted for the week ahead.

✔️ Keep your weekend plans realistic

You want to make your weekend as enjoyable as possible, and that’s great. However, it’s important to not get caught into the trap of setting the expectations for the weekend so high that it becomes a race of accomplishing everything on the list.

If you’re determined to finish work reports and answer some additional e-mails, reorganize your closet, meet with friends on a drink, spend time in nature with your family, read that exciting book that’s sitting for too long on your bedside table, and go to a yoga class all in the same weekend, activities that are supposed to be fun and relaxing might turn into obligations. The end result is that you’re probably going to end up either exhausted from running to achieve all of it or frustrated that you haven’t accomplished it all. Either way, your mind on Sunday night consequentially becomes, well, a not so pleasant place.

Sometimes, even the most organized people have to deal with the reality that things don’t always go according to the plan. Because of this, try to see plans you make on Friday afternoon as an outline, as a list of possible things that you have the freedom to do on the weekend, not as plans written in stone. It’s wonderful to have a variety of choices – embrace it. But don’t let can and want turn into a must.

sunday

✔️ Active leisure time

About  75% of people don’t leave the house on Sunday (source). When we combine it with the fact that “feelings of anxiety and depression are most common when the person is not particularly busy”, as the professor of psychology at Roosevelt University, Steven Meyers says, then it’s easy to recognize why Sunday becomes a perfect time for those unpleasant feelings to creep into our minds.

One good way to avoid entering this “empty space” is to replace your passive leisure time with enjoyable activities that will occupy your mind and redirect your attention. And by this we don’t mean doing some house chores – reschedule them for some other day. Instead, you want to do something you enjoy – spend time with friends, exercise, devote time to hobbies, do something creative, anything that is fun for you and gives you something to focus on.

One amazing way to spend your Sunday is volunteering. One study found that people who volunteer are happier with their work-life balance. Further, those who volunteered in their free time were less stressed and less likely to feel burned out at work. Another study shows that volunteering in our free time makes us feel like we actually have more time! It suggests that volunteering makes us feel more efficient, like we are doing something big and valuable with our time, and therefore like we are less stressed and hurried.

creative sunday active leisure time

✔️ Schedule something you look forward to for the working week

You know that fuzzy excitement before a vacation? That tingling anticipation of all the adventures that you might experience on your trip? Well, a micro version of that happens before your weekend. Having something to look forward to often serves as a fuel that helps us go through stressful times. But sometimes the weekend can feel too far away, and especially so on Sunday night.

However, you don’t have to save all your fun activities for the weekend. Scheduling little things you enjoy strategically throughout the week should give you something to look forward to, which will relieve some stress and anxiety and boost your mood and energy. When, on Sunday, you know that the next time you’ll enjoy yourself won’t be on the next Friday, but actually much sooner, already on Monday even, the upcoming week doesn’t look so long and scary. These activities don’t have to be anything big – scheduling a romantic dinner on Thursday night, going out for a movie on Wednesday, or curling up in your bed with a blanket, a cup of tea and your favorite book on Monday night will do just fine.

 

✔️ Ask the right questions

Your Sunday night blues might simply be a product of overthinking, but they can also be an important sign. Take a step back and try to identify what’s causing you anxiety, stress, or sadness. Do you have too many commitments? Do you need more sleep? Have you neglected yourself for too long? Is your job in opposition with your personal values and beliefs? Maybe it’s time to slow down a little. Whatever it is, pinpointing the exact root of those unpleasant feelings that occur right before Monday is the first step toward a solution.

If you need additional help, do not hesitate to reach out. Your therapist can help you explore where your Sunday anxiety and sadness come from and create the right strategy to soothe them.

 

If you know a friend or a family member who is having a hard time on Sundays, share this article with them on social media – they may find it helpful.

How do you fight Sunday night blues? Leave a comment below! 👇

 

 

Resources:

https://www.psychologicalscience.org/news/volunteering-our-time-makes-us-feel-like-we-have-more-time-study.html

https://www.psychologicalscience.org/news/people-who-volunteer-are-happier-with-their-work-life-balance.html

https://www.psychologytoday.com/intl/blog/the-couch/201111/what-makes-sunday-nights-so-hard

https://www.dailymail.co.uk/news/article-2169996/When-weekend-ends-4-13pm-Sunday-blues-ahead-working-week.html

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social media

Saving Your Happiness: How to Use Social Media in a Healthy Way

Today, it would be really difficult to find anyone who’s not using at least one form of social media. Facebook, Twitter, Instagram, Snapchat, Pinterest and many more became an inevitable part of our lives. And it can be great – isn’t the quick way to connect with your loved ones and share your experiences with each other in seconds amazing? Isn’t the opportunity to quickly consume any type of information you’re interested in, from educational to entertaining, simply awesome?
Yes, if you have a healthy relationship with social media. But, sometimes, it can be easy to forget what it really means.

Social Media and Mental Health

While some studies claim the relationship between mental health and usage of social media is still vague, others have found that higher social media use could have the negative effect on our mental health in forms of anxiety, depression, lower self-esteem, more negative body image, and feelings of loneliness and isolation. Which effect social media will have on your mental health depends on numerous different factors, such as the way you use it or the amount of time spent on social media.

You already know that it’s easy to fall into a dark hole of scrolling through your social media feed for hours. You also know how awful you can feel afterward. But you don’t have to give up social media completely to avoid its negative effects. If you use it the right way and have a couple of things in mind, social media can have a positive presence in your life. Here are some tips to stay happy and healthy online.

 

1. It’s All a Filter – And That’s Okay

We all want to be loved. We also want to leave a good impression on people. It feels great when people see us as fun, smart, pretty, successful (be free to add your own ideal set of characteristics ). That is perfectly fine. There is nothing wrong with enjoying compliments and wanting people to think good about you – it’s our natural tendency – as long as:

A) …it doesn’t become an obsession for you, where you don’t let people see anything that is, by your standard, less than perfect or socially desirable. If this sounds a little like you, THIS is the article that might be useful.

B) …you’re aware that other people have this desire too, and social media allows them to fulfill it.

When scrolling through your Instagram or Facebook, always remember that social media allows people to show you only the parts of them they want you to see. You usually won’t see the photo of your neighbor brushing their teeth or having a headache. However, you WILL see them enjoying a cocktail on a rooftop bar or receiving an award for something awesome. Your friends on social media have a bunch of amazing and also not-so-great moments in their lives, but it’s such an easy thing to forget. It’s so easy to get caught in a trap of believing that what you see on social media is the whole reality. So, what should you do?

Imagine social media as a filter between you and other people that lets through only positive snapshots of their lives. That is what you see on your feed. It doesn’t mean people are lying or they’re “fake”; it just means they’re showing you only certain, chosen parts of their lives. Always remember to approach social media with this mindset.

social media happiness

2. Comparison is a Strong Weapon Against Your Happiness

If you understand the previous point – how people show us only a filtered picture of their lives on social media – then you realize that comparing yourself to other people online makes no sense. You’re different people with different set of characteristics, abilities, connections, life circumstances and many more! Comparing your whole life, including all its ups and downs, with a polished picture of someone else’s is not a fair battle.

Comparison opens door to envy, loneliness, bitterness and a whole bunch of other unhealthy emotions you don’t want in your life. Why, then, you let the comparison do it when it won’t increase the quality of your life in any way? The answer: because it’s an automatic reaction.

Comparison is pointless – unless you want to destroy your happiness – then it’s a powerful tool.
There are two ways to fight comparison. One is to consciously choose to notice when you start comparing yourself to others and stop. Yes, simply put an end to it right that moment. Log out, tell yourself you’re doing the pointless thing again, unfollow the person.

The other way is to turn this automatism into your advantage by reformatting comparison into an inspiration. Remember that someone else’s happiness does not minimize your own, nor you’re doing something wrong for having a different life than that person. Instead, set your own goals, and let some of the social media posts you see serve as an inspiration and motivation to pursue them. Instead of getting jealous and falling down the rut of self-pity, you can be grateful for the inspiration that moves you towards your goal.

Your only competition is your former self.

 

3. No, You’re NOT Missing Out

Do you automatically reach out your phone because maybe something interesting or exciting is happening online and you might miss it? What if others are having an amazing time and you’re not there to see it? If this sounds like you, you’re maybe experiencing fear of missing out or, popularly, FOMO.

FOMO is the type of a general anxiety over the idea that others are having more exciting and fun experiences elsewhere while we’re not involved. This term is in use for more than 20 years, but more and more people are experiencing it with the rise of social media. In fact, one study showed that FOMO is the strongest contributing factor to social media addiction among youth.

What is often happening when you’re glued to your phone searching for fun online is that you’re trying to escape the reality around you.

Are you satisfied with what is going on right now in your life? Try to pinpoint the reason why getting lost in social media feed is more interesting than being involved in the present moment. Writing it on a piece of paper might be useful. Now, what can be some possible solutions? Running away from reality is not one of them.

Another thing that might help you combat this unpleasant feeling of missing out is mindfulness. When you’re fully present, when you’re consciously paying attention to every moment of your life without judgment, you are making the active decision to enjoy things and people around you.

 

Being on social media can create some positive experiences in your life, but it can also become an additional stressor. If you feel that social media is impacting your mood more than it should, or you feel like it’s taking significantly more time of your day than you’d want and you find it hard to control, consider reaching out and speaking with someone. There is always a solution, and you don’t have to search for it alone.

 

Sources:

https://mentalhealthscreening.org/blog/how-to-have-a-healthy-relationship-with-social-media
https://guilfordjournals.com/doi/10.1521/jscp.2018.37.10.751
https://www.sciencedirect.com/science/article/pii/S174014451730517X#
https://www.ntu.ac.uk/about-us/news/news-articles/2018/06/fear-of-missing-out-driving-social-media-addiction,-study-suggests
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4183915/

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How Do I Deal With Stress?

Do you feel constantly under pressure? Are your work deadlines taking a toll on you? Do you find yourself being anxious and on edge in your relationship? Do you experience headaches often? If you answered yes to any of these questions, you are undergoing stress.

Stress has taken over our lives. The alarming rates of competition, job insecurity, and conflicts at a personal level all give rise to stress. Stress is the reaction of our body and mind to the demands placed on us. To a certain extent, stress is normal and useful and helps us to react quickly or work hard to meet a deadline.

However, if the stress is prolonged or occurs often, it results in negative effects like upset stomach, back pain, headache, and disturbed sleep. It also has an adverse effect on our mood and may hamper our relationships and career. This is when we need to take certain steps in order to manage stress.

The first step – find what is causing your stress

The most important thing you should do when combating stress involves finding the source of stress in your life. This can be done by keeping a stress journal.

Keeping a stress journal entails recording information about the daily stressors you are experiencing in order to analyze and manage them. Here are a few things you would want to record:

  • The stressful event you have experience
  • Your feelings after the even
  • How did you handle the event?

After you have recorded in your journal for a number of days, it’s time to analyze it. For the analysis, look at the different stressful events you have experienced. Highlight those that occur frequently as well as those which are the most unpleasant. Then, appraise how you have felt after these events as well as how you handled them. Your analysis will reveal several problems regarding your handling of these events that need to be fixed. It will be helpful to list these areas separately to work on them later.

Then shift your focus to the stressful events you experienced and list ways in which they can be changed or if your reaction to them can be changed. Finally, analyze the feelings these events arose in you and how did that affect your overall functioning.

Once you have fully identified the common sources of stress in your life and analyzed your pattern of handling them, you can discontinue managing your journal and move onto the next step.

The second step – avoid situations that cause stress

Avoiding all situations that are causing you stress might not be possible, but avoiding some will be. For example, avoid people who stress you out. Limit the time you spend with them. Of course, this can’t be done if it’s a spouse or a family member.

Having too many deadlines and taking on too many roles is a cause of stress. Learn to be assertive and say no. Know your limits and say ‘no’ to taking on more than you can handle.

Take control of your environment. Avoid the traffic-filled route or hire someone to clean the house for you if you find it stressful.

The third step – change the stressful situation

If there is no way to avoid a stressful situation, try to make changes and decrease the amount of stress that way. For example, play your favorite music while doing an unpleasant chore like cleaning to make it seem more pleasurable.

Manage your time better. Poor time management leads to a lot of stress. Planning ahead ensures you are on time on your deadlines and you lose a reason to be stressed.

Express your feelings. Talk it out instead of keeping it inside. If you want some me-time, tell your spouse you want to be by yourself for __ number of minutes and will get back right after that. If something is bothering you, be upfront about it without being rude and express how you feel about it. For example, if your spouse is not throwing out the garbage, a duty they initially assumed, calmly approach them and say ‘I feel stressed when the garbage is still there and I feel like I have one more task to attend to before sleeping.’

Balance it out. Asking someone to change their behavior also involves doing something for them in exchange. Or when you are taking on their duties, you might want to give them one of yours. For example, in the above situation, you can add, ‘When we divided the duties earlier, we had decided you will do it. Do you want to continue doing it or exchange it for another?’

The fourth step – change your reactions

You may not be able to control stressful situations and events, but you can control the way you are reacting to them. Try looking at stressful situations from a positive perspective. For example, if an added responsibility at work stresses you out, think of how it will add to your learning and you can add an extra set of skill experience to your resume.

Take out your binoculars. The situations cause us stress because we are looking at merely the present scenario. However, if we zoom out and see the whole picture, it might not seem as bad. Think of how much this event is important? Will it matter in a month or a year? Is it worth wasting your time over? For example, this might be applicable when a colleague has pointed out your mistake in a monthly review meeting. You feel bad about it and get stressed that it will affect your reputation at work. Thinking about how many people will remember it till the next meeting or how important that colleague’s view is for you should help reduce the stress.

Set lower expectations. When we expect a lot from both ourselves and others, we set ourselves up for failure. Stop demanding perfection. Set reasonable standards.

The fifth step – accept what cannot be changed

Some situations and people are beyond our control. Focusing on these uncontrollable events will only lead to more stress. You need to shift your focus to things you can control instead. For example, if a family member’s behavior often causes you to be angry and your umpteen efforts at changing him/her have proved futile, it would be best to change the way you react to him/her. Don’t give him/her the power to decide your emotions.

Look at difficult situations in a new light. View them as ways to grow and learn.

Humans are fallible and prone to mistakes. Forgive and let go of resentment.

The sixth step – find ways to de-stress

Find strategies that work for you when you are stressed. Some of these may be:

  • Playing with a pet
  • Writing about things that are bothering you
  • Talking to a friend
  • Indulging in a hobby
  • Going for a walk
  • Taking a long, leisurely bath
  • Watching a comic video
  • Practicing relaxation techniques or yoga

Set aside time for yourself during the day. Indulge in things you enjoy doing.

The seventh step – practice healthy lifestyle choices

Eat a nutritious, balanced diet. Avoid alcohol, cigarettes, and drugs. Reduce caffeine, oil, and sugar from your diet. Get enough restful sleep. Drink sufficient water daily to keep yourself hydrated.

This will help you feel better physically and emotionally. Take care of yourself; it’s the number one thing stress hates.

References:

Elkin, A. (2013). Stress management for dummies. John Wiley & Sons.

Romas, J. A., & Sharma, M. (2013). Practical Stress Management: A Comprehensive Workbook. Pearson Higher Ed.

Tol, W. A., Barbui, C., & van Ommeren, M. (2013). Management of acute stress, PTSD, and bereavement: WHO recommendations. JAMA, 310(5), 477-478.

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stress management counselling mississauga

Stress Management

The term “stress” may be considered and felt by an individual when a situation or event is perceived by a person as being overwhelming, beyond their abilities to cope, and threatening to their well-being.

The results of stress can leave individuals feeling exhausted, fatigued, and depressed. Thus, health problems can arise, such as headaches, upset stomach, insomnia, ulcers, high blood pressure, heart disease, and stroke. Additionally, stress can affect the person in many other ways and areas, including their work, relationships, school performance, social relationships, etc.

Why Does Stress Happen?

Stress is a natural response to a threatening situation, or, at least, something we consider threatening, even if, in reality, it’s not. This is what is called a Fight or Flight Response – when our body goes into hyperarousal, a physiological reaction occurs in response to a perceived attack, harmful event, or threat to our survival.

External Sources of Stress

Physical environment: noises, confined spaces, temperature, comfort

Social: conflict, confrontation, sensitizing

Organizational: changes, transitions, mergers, downsizing, deadlines, regulations, enforcement’s, rules, strict authority

Major life events: promotion, moving into a new home, new baby, death of a relative, wedding, divorce

Daily hassles: mindlessness, commuting, crowds, misplaced things, running errands


Internal Sources of Stress

Negative self-talk: criticalness towards self, over-analyzing, negativity, pessimistic thinking/attitude

Lifestyle: lack of sleep, overloaded schedule, caffeine, unhealthy diet, alcohol, drugs

Personality traits: perfectionism, workaholic, pleaser, difficulty setting healthy boundaries

Cognitive: all or nothing thinking, mind reading, unrealistic expectations, taking things personally, exaggerating, rigid thinking


How to Decrease Stress

  • Introduce healthy lifestyle habits (day-by-day)
  • Decrease (or eliminate) caffeine (coffee, tea, pop, chocolate)
  • Maintain a well-balanced diet
  • Regular exercise
  • Decrease the consumption of junk food
  • Engage in social activities, as well as leisure activities
  • Practice relaxation, meditation, yoga
  • Enhance money and time management skills
  • Learn to be assertive
  • Increase coping skills
  • Practice effective problem-solving skills
  • Change your thinking
  • Keep healthy expectations (realistic)
  • Enjoy a sense of humor!
  • Have a support system around you
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Does Nature Really Help Us Relax?

Most of us feel immense relaxation when we breathe in that breath of fresh air on a cold winter day. Or, lying at the beach listening to the waves, or playing in the sand brings us to that care-free state.

Nature helps most people relax; that’s why there are so many wallpapers with pictures of nature out there. That’s also why numerous apps designed to put you in a relaxed state have sounds of nature built-in. But does these artificial manifestations of natural beauty really help people relax, similar to being in nature in reality?

Here’s a great article verifying the relationship between looking at nature and decreasing stress: Nearby Nature Effect

Enjoy!

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holiday stress

How to Reduce Stress Over Christmas and Holidays

The holiday season…

Cold weather ✓

Snow ✓

2013 coming to an end ✓

Deadlines approaching ✓

More family time ✓

More commitments ✓

Season of giving ✓

…as you know, the list keeps running. Most of our lives encompass some of these things right now. In my practice, I’m finding that there’s an increased level of stress and anxiety in people’s lives. Why does holiday stress happen?

Holiday Season and Stress

Research from the American Heart Association (2004) contends that this time of year there’s an increase in emotional stress about the holidays. Having to interact with family we may, or may not want to associate with, feeling the pressure of having to absorb financial pressures such as purchasing gifts, traveling, and/or entertaining. Also around this time of year, people are more likely to indulge in foods and beverages they may not usually consume. Consequently, if it interrupts normal healthy patterns, feelings of guilt or regret creep in.

5 tips for avoiding holiday stress:

  • Pick and choose your holiday activities
  • Ask for help
  • Say no when necessary
  • Everything in moderation
  • Set realistic expectations for the season

Try to relax and lower your expectations from yourself and from your family. You may find yourself enjoying holidays more than you expected.

 

References

Kloner, R. (2004). The “Merry Christmas Coronary” and “Happy New Year Heart Attack” Phenomenon. American Heart Association. Retrieved from: http://circ.ahajournals.org/content/110/25/3744.short

 

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I’m excited. I’M excited. I’M EXCITED!

The year was 2005.

I was in my last year of my Bachelor’s program, meticulously spending hours checking my research data and putting the final touches on my thesis defense. Night after night, I found myself ruminating over having to present in front of my professors, not to mention mine in front of my peers. Ever since I could remember, public presentations, regardless of size or length, caused me grief. I mean, not your typical 11th hour jitters, but…blushing, shaking, nauseous stomach, cold sweats – you name it, I had it.

So, the day had come. I was to defend my thesis. Although most of the day felt like a blur, a few moments still stick with me. The first was feedback from one of my peers as we were standing in the halls practicing our scripts. I shared with my friends how nervous I was, feeling unable to control the physical and emotional reactions happening in my body. My friend, Susan*, turned to me and said, “…instead of telling yourself you’re nervous and scared, why don’t you say you’re excited!”. I listening, and thought to myself – “heck, I have nothing to lose!” So, minutes before my hour of fame, I said, “I’m excited”, “I’M excited”, “I’M EXCITED!”. I think after the 3rd excited, I was starting to feel it. The reaction kicked in! Then, before I knew it, I was done.

I think that’s the second part of my memories of my thesis. My accomplishment. I “felt the fear but did it anyway”. There’s no better feeling then working through a tough obstacle. Or, overcoming a fear.

I encourage you to feel inspired, to reach out for help if you need it, and to “feel the fear and do it anyway” (as Susan Jeffers would say).

 

Enthusiastically,

Ashley J. Kreze

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mindfulness counselling toronto

Mindfulness Improves Self-Esteem

Mindfulness is the practice of being aware of your body, mind, and feelings in the present moment, thought to create a feeling of calm. Have you ever practiced Mindfulness? Do you remember to remind yourself daily of the present moment? If your answer is no, or rarely, well, you should; it’s good for you. Mindfulness helps in reducing symptoms of anxiety and depression. It helps you connect with yourself and be in the present moment, which makes you more relaxed and less worried. Additionally, research shows that mindfulness improves self-esteem and builds confidence.

How Mindfulness Improves Self-Esteem

The Institute of Coaching shared a great article about the impact of mindfulness on our confidence and self-esteem. Here is an interesting part of it:

“Mindfulness practice improves self-esteem.

Why would sitting and sensing the present moment improve our self-respect and self-value?

Here’s one way to think about it. Recall that a mindful brain state is one that doesn’t judge. It is simply open and accepting of the present moment. On the other hand, self-esteem is the conclusion one makes in the role of a judge of one’s status and role: “Am I enough? Have I accomplished enough?” It evolved as an essential biological force, ensuring our survival by keeping us ever-vigilant about whether we are meeting the standard set by our tribes, avoiding rejection and being an outcast.

Non-judgmental moments allow us to step off of the self-judging roller coaster, and experience, even for a few breaths, the natural brain-state of what I call “it’s all ok-ness”.

What a lovely place to sit and rest. You may want to become a regular visitor.”

 

Will you set time to practice mindfulness today?

 

Reference

Pepping, C.A, Donovan, A, and Davis, P.J. (2013) The positive effects of mindfulness on self-esteem. The Journal of Positive Psychology, 8(5), 376-386.

 

If you’d like to inquire about mindfulness or self-esteem enhancement in Mississauga at Real Life Counselling, don’t hesitate to call us at 289-231-8479.

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overcome-your-fears

Overcome Your Fears and Transform!

I hear my clients struggling with different kinds of problems. Some are shy and have difficulties making new friends, some are constantly getting into conflicts, some are staying in destructive relationships or on the job that’s making them miserable, and some are dreaming about their perfect life without making any move towards it. This is just a teeny-tiny portion of all the different struggles my clients are facing; but every one of them is unique to that person’s life situation. However, one thing stands out as the background issue of almost all of the problems I hear about. It’s fear. Fear of rejection, fear of uncommon, fear of change, fear of failure. Even I myself was struggling with anxiety in public-speaking situations, which you can read about HERE. Additionally, many have no clue how to overcome fears, so it can all get pretty messy.

Once you learn to face your fears and stop running away from them, but instead do the thing despite the fact you’re scared, you’ll transform. You’ll discover there are many great opportunities you’re able to catch, you’ll learn to live the life you want and you’ll discover some awesome parts of yourself you maybe didn’t even know existed. Sounds exciting? I agree. But it needs work and effort.

How to overcome your fears?

The first step is to discover and make yourself aware of your fears. Second, and the most difficult step, is to face your fears. To let yourself feel the fear, and do the thing you’re scared of anyways. Only this way, you can come to the third and final step, and that is overcoming your fears and, with that, transform your life.

This is exactly what Susan Jeffers talks about in her book “Feel the Fear and Do It Anyway”. This book contains tons of enlightening ideas and useful techniques that will help you get out of passivity-mode and start working on facing your fears. Additionally, Susan teaches you how to stop negative-thinking patterns and start implementing positive thinking into your daily habits. There is much more to this incredible book, so I recommend you start your transformation by reading it.

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Hygiene for Your Sleep?

On occasion I see clients who share their struggles with: getting to sleep, staying asleep, or, getting a good night’s sleep. It’s a frustrating issue that can interfere with our everyday tasks and success in what we set for the day, week, future. Often, the problem was with their Sleep Hygiene. Have you ever heard of it?

What is Sleep Hygiene and Why It’s Important?

Sleep Hygiene, according to the American Academy of Sleep Medicine, says it is the act of controlling “all behavioral and environmental factors that precede sleep and may interfere with sleep.” Thus, it can sometimes slip out of our control. However, there are scientifically proven ways to get it back to track.

My colleagues at Precision Nutrition have written a great blog about good sleep habits, and I want to share it with you.

In case you haven’t heard, sleep is absolutely crucial to your health. With a few simple strategies, you can get the high-quality, restful sleep your body and your mind deserves.

Sleep is just as important as nutrition and exercise when it comes to improving your health, your performance, and your body.

Good sleep helps us stay fresh, lean, strong, mentally focused, and healthy.

Bad sleep slathers on body fat, screws up hormones, ages us faster, increases chronic illnesses, and drains our IQ and mojo.

Fortunately, research also shows that returning to adequate sleep can quickly reduce these risks.

So why leave sleep to chance?

With the strategies outlined in today’s article, you can engineer high quality, restful nights on a regular basis.

They share tons of helpful tips and strategies to help you get some good night sleep and wake up refreshed and ready for the day. I recommend you to take a look.

—> Click here to learn more: http://www.precisionnutrition.com/hacking-sleep

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