You are time poor. There aren’t enough hours in the day to get everything done that you want to accomplish. Your to-do list is growing by the minute and the plates you keep spinning seem to double in size. It’s likely that the last thing that you have time for is yourself.
What if I told you that it is possible to find an extra hour in the day just for you? This will take a little work but it will be worth it.
Do these two things first.
1st- Figure out your time vampires
These are the things that suck and drain your time. If you’re not sure what these are, then try keeping a list of every minute of your day for 24 hours. Be sure to account for all of your time. You will see there are people and things that you give to much of your time. Identify these things and begin to will cut them out or at least decrease the time you spend on them.
2nd- Stop taking on new things and trying to help everyone
It’s time for an intervention, enough is enough, and you can’t do it all. You do not have space to take on another new project at home or in your community. You can’t continue to be the one that jumps in to volunteer. You have to stop trying to save everyone from themselves. You have to stop over extending yourself.
Now get your time back
ADD 20 minutes
Get up 20 minutes earlier than you usually do.
Of course you want to sleep in, but if you want to create more time in the day this is a non-negotiable. Set your alarm 30 minutes earlier than your typical time so you have 10 minutes to wake up and 20 minutes to be productive. Wake up and enjoy the extra 20 minutes in your day. Take time for yourself, whether it’s reading something motivational or a devotional for the day. Maybe you just want 20 minutes of silence by yourself.
ADD 20 minutes
Cut down on your social media by 20 minutes.
You are wasting more time than you realize on social media. The minutes and hours slip by quickly when you are checking your accounts. Take the challenge of checking your Facebook, Twitter, or any social media twice per day for 15 minutes each time. That way you are only spending 30 minutes per day on social media versus checking it every time you pick up your phone.
Just cutting down on your use gives you at least 20 minutes of time to spend on doing something just for you. You will find it difficult and will need to catch yourself each time you pick up your phone. Look at your ability to limit this time and see how much better you feel. What if you spent the extra 20 minutes going for a walk or taking a bubble bath? Doing something that you often say you don’t have time to do.
ADD 20 minutes
Cut down the amount of times you check email.
You may not realize that you check your emails probably 10 or more times per day. Try to be more aware by decreasing the frequency of checking. There isn’t anything that requires life or death urgency to check emails multiple times each hour. What if you only checked your emails twice before lunchtime and twice before end of day? You could easily give yourself 20 more minutes each day just for you.
You decide how to spend your extra hour.
It doesn’t matter what you choose to do with your extra hour. If you choose to spend the hour watching TV or being unproductive, that is your choice. Just don’t use the excuse that you don’t have time for other things that make you feel more productive such as exercise, reading, reaching out to loved ones, or journaling. You do have time, it’s just how you use it.
How do you make time for yourself?
How do you make time for yourself? How do you create extra time in the day so that you keep yourself healthy. Share your comments in the section below. Thank you for checking out this post. If you enjoyed this article please share it on Facebook, Twitter, and Linked In.
It can take a long time to build trust in a relationship, but it can be lost within a few minutes. It’s important that you have trust within yourself and your relationships. If you have ever struggled with trust in a relationship, here are 7 new ways to challenge your view of it.
1. Know the two types of trust.
There are two different types of trust: realistic and unrealistic.
Unrealistic trust is when you believe that you have 100% trust in another person, 100% of the time. Sorry to burst your bubble if you think you can trust another person all of the time. This is impossible because you and your partner are human, which means you both make mistakes that triggers trust issues.
Realistic trust means that your going to question behavior and actions at times. It doesn’t mean that you have to react or get emotional, when you have a concern. It means that you can discuss your concerns with your partner in an assertive and healthy way. Look at realistic trust as the “new normal” for trust. There will be things that your partner doesn’t tell you so accept this as fact. No one has a relationship where they tell one another everything all of the time. This doesn’t mean you or or partner are not transparent and open. It means that you both are individual people and don’t share every single thing with one another, this would be impossible to do.
The way to keep trust solid is to check in with one another. If you are able to speak with your partner, it’s easier to maintain the trust connection. This has to be done in an assertive, non-defensive, and logical way.
2. Give your definition of trust a makeover.
Merriam-Webster defines trust as assured reliance on the character, ability, strength, or truth of someone or something. Also it defines trust as one in which confidence is placed.
How would you define trust and what does it mean to you?
I define trust as the consistency between what is said and what actions are taken. I also see trust as my ability to be vulnerable with someone and not getting hurt in the process of vulnerability.
I want you to consider creating a “new normal” for trust. It may look something like this. There isn’t one person who has a relationship that is 100% transparent, because that would be impossible. You and your partner aren’t going to tell one another everything, but your not going to do anything that will hurt the person either.
Trust isn’t all or nothing and it fluctuates throughout the day. This fluctuation depends on behaviors, actions, how we feel, and what occurs within the relationship. If it was all or nothing, then anytime you questioned if you trusted your partner then the relationship would end. If you are with your partner in anyway, then you trust them at least at a 1 out of 10. When trust and connection are strong it’s in the high numbers near 10, when something happens, it drops to the lower range. No one has a relationship where trust is at a 10 all of the time.
3. Get down to the real issue.
Regardless of what issue you are dealing with in your relationship, every one of them can lead back to trust. Think of trust as the root that holds the relationship in place. The root’s job is to stabilize the relationship and deliver nutrients to help it grow. If the root is damaged or doesn’t get nurtured then the relationship will not survive.
Have you ever felt that your partner doesn’t listen to you? This frustration may come from your thinking that they don’t value what you have to say. If you don’t feel valued and important, your trust in them decreases. This decrease in trust is very small but if trust is triggered in other ways, it slowly degrades.
Intimacy and trust move in tandem. This means that you can’t have one without the other. If trust decreases, then intimacy (a.k.a. your connection) decreases with it. If intimacy is strong, then trust is strong as well. Often, I hear someone tell me that they trust their partner but they don’t feel connected to them. I call them out on this thought because trust and intimacy are always together; if you connection is low then your level of trust is low as well.
Remember, trust fluctuates, daily and is affected by many things that you may not realize lead back to trust.
4. Care less how others view trust.
Maybe you reach out for support from friends or family when there is a trust issue within your relationship. However, they may view trust differently than you do. Don’t get stuck in their definition. You have to decide what is best for you first and foremost. They love you and don’t want to see you hurt, so they will tell you everything they can to help you hurt less. They are probably right in most cases, however, you have to be the one responsible for your decisions not them.
Be prepared to hear their opinions or feedback about how you’re handling the situation. Listening to their thoughts help you go through your own process of decision making. Just remember, that you have to be prepared to deal with your decisions and consequences, not them.
5. Deal with your past hurt.
Have you been cheated on or hurt in the past? Make sure that you are getting yourself healthy and repairing this past hurt. Projection is a powerful defense mechanism that can keep you stuck. Projection is when you take your own unacceptable qualities or feelings and blame them on someone else.
If you were hurt in a previous relationship, you may have feelings related to this. This is when you project these feelings and trust issues from past relationships onto your current relationship. Sure you are fearful and your baggage affects your ability to connect fully with your partner. However, this also pushes your partner away. Don’t make them pay the price for what someone else did to you. Get honest, get support, and heal your pain before it ruins your current relationship. Don’t let your past hurt determine your future.
6. Find out their willingness to improve trust.
Your partner has hurt you and caused you to lose trust in them. You may be trying to decide if you leave the relationship or stay. Before you decide what you need to do, there is another big decision that your partner has to make. Are they willing to do whatever it takes to heal the relationship?
Don’t get caught up in your decision making before you have heard theirs. You may be surprised to hear that your partner isn’t willing to put in the work and give the time to repair the damage. If they feel this way don’t ignore it or think they will change their mind. They are being honest, listen to them, get some space, and start a new journey. Don’t try to convince them or make them want to stay. They don’t want to and you can’t change them.
The only things that heals a relationship after trust is damaged is time and next right actions. Time has to pass after the event that damaged trust. As time passes and your partner does the next right thing, trust will repair but it takes both of you to work on healing.
7. Explore forgiveness.
In learning to trust again you need to explore forgiveness. Before you get emotional and say that you don’t have to forgive, stop, and think about your pain. Your heart hurts and feels broken, because of your their actions. The act of forgiveness is to help you not them. You aren’t being asked to consider forgiveness to pardon them or make them feel better. You are working on yourself and trying to heal the pain you feel.
Forgiveness looks different to everyone, but it’s more important of what it means to you. It won’t take away all of your hurt and it won’t make your partner do things differently. Forgiveness can give you the release that you have been looking for. It can unload the burden you have been carrying around. Forgiveness is a gift for you, not them.
How have you recovered from trust issues?
Trust is all you have…it’s your character. It is reinforced by your judgment, past actions, and behaviors. The goal is not to be malicious, deceitful, or hurt the person you care about. If we all stopped to ask, “If I do this, will it hurt or help my relationship?” before we took action, there is no telling how healthy our relationships would be.
How did you recover from trust issues? Share your comments in the section below. Thank you for checking out this post. If you enjoyed this article please share it on Facebook, Twitter, and Linked In.
As females we learn how we should behave, think, talk, act, and live our life. These teachings come from our parents, family system, community we grow up in, and society as a whole. As we grow up, we form our own personal narrative of how we should conduct ourselves. I want to challenge your personal narrative of how you should live your life, especially if it isn’t helping you today.
Rule 1: You ‘should’ always say yes.
Break the Rule: Say no as much as you want to.
Do you dread having to say no or worry about what someone will think of you? It is common for women to have a difficult time saying no to people in their lives. Many women think that they will be seen as rude or not nice if they say no to those that make demands of their time. The struggle to say no can lead you to become a people pleaser. The idea of being a people pleaser seems nice, but it can lead to many personal issues that effect you and your relationships.
It is possible to say no in a pleasant way. To get started you have to give yourself permission to say no when someone asks you for something. If you continue to say yes to requests that you don’t want to do, you will begin to feel resentful and angry towards the person. This frustration will grow, while leading you to stuff and stack your feelings. Then you may even look for ways to numb or avoid what your feeling. For example, many women use food and other destructive behavior to deal with emotions versus face them.
Learning to say no is like riding a bike, once you start, it gets easier each time. Take a deep breath, say no when you want to, and begin to feel freedom.
Rule 2: Put your own needs last.
Break the Rule: Take care of yourself first, if you want to continue helping others.
You have probably heard the saying “You can’t pour from an empty tank”. This is what you need to remember when you think about prioritizing your needs as a woman. You have many different roles such as a wife, partner, girlfriend, mother, stepmother, daughter, sister, friend, and employee just to name a few. These roles demand a vast amount of your time and emotional energy.
Woman typically find themselves in a nurturing role and are the one who takes care of those around them. If you continue to take care of everyone around you first with the idea of caring for your own needs last, you will be on track to burn out leaving you unable to take care of anyone.
You have to take are of yourself first. Start by knowing what your needs are emotionally, spiritually, physically, and intellectually. Even if you are only able to spend 20-30 minutes a day caring for these needs, it’s better than nothing.
Rule 3: Don’t speak your mind.
Break the Rule: Speak your mind as much as you would like, but don’t be aggressive or passive aggressive.
If you don’t speak up about what you feel, think, or need then there is no one to blame but yourself. Whether it is at work, school, in your relationship or friendship, it is imperative that you voice your thoughts at the appropriate times. Don’t live a life of regret and wish you had spoken up.
This doesn’t give you permission to say anything you want at anytime. Also, avoid coming across as aggressive or passive aggressive. There is a lot of power in your words and voice, so you it to help you get your needs met.
Get started by identifying what barriers keep you from speaking up. Make a plan to remove or change the barrier that blocks you and start practicing. Be assertive and stand by your words. The easiest way to start this is with an “I” statement. For example, “I think/feel/want/need/would like…” You can get better at saying no, but you have to start now.
Have you broken these rules? How did it help you improve your life?
Everyone has different personalities, behaviors, and ways of handling themselves. Maybe you have already broken these rules and found what works best for you. Maybe you are ready to start living your life by saying no, prioritizing your needs, and speaking up. Wherever you are in your self-growth, don’t give up because the more you practice this, the easier it gets.
How do you feel about these rules? Share your comments in the section below. Thank you for checking out this post. If you enjoyed this article please share it on Facebook, Twitter, and Linked In.
Do you sometimes avoid trying because you are fearful that you will fail? You may view failure as something to avoid at all cost. I want to challenge how you view failure and help you use failure as an opportunity.
You will likely fail a few times before you ultimately reach your goals. To counteract your excuses for giving up, here is a reality check for when you fail.
1. You can’t avoid failure
You have goals in your life that you want to accomplish, whether they involve your career, relationship, finances, hobbies, or other areas important to you. Your goals require hard work and multiple attempts. Expect that you will fail at least once, if not many times. Stop viewing failure as something that is completely unavoidable. If you begin to accept the idea that you will possibly fail, you can view it as a bump in the road not the end of your journey. A bump in the road is temporary, so is failure.
2. Failure is your opportunity to pivot
What if you looked at failure in a different way? Failure can give you a new opportunity. If you fail at something then you have a chance to change your approach. Failing gives you the chance to pivot or change direction. Now you can attempt in a different way. Think of failure as a new opportunity, change how you view it, and make it work for you versus against you.
3. You have been through harder times
Failing at a goal can make you feel horrible and down in the dumps. When life gets complicated, it can feel like the walls around you are caving in. If you feel like giving up, remember that you have been through harder times than this. Think about all of the negative and hard times in the past that you have been able to recover from. You have gained experience and strength from your past.
4. You are an extraordinary person; so don’t expect to live an ordinary life.
Do you wonder ‘why me’? Do you feel that you have to work twice as hard as others at your goals? You have been through an enormous amount of hurt, pain, and hardships. You have the ability to feel on a deeper level than others. You know that success is out there, but you have a hard time taking the action to achieve it. You never stop setting goals for yourself. You know what you are capable of and this is what keeps you motivated. Don’t expect to be an extraordinary person and have an ordinary life. Being the extraordinary person you are is a gift, not a curse.
How do you handle failure?
Everyone handles failure differently, but I challenge you to look at failure as a new opportunity, and not the end of your journey to reach your goals. How do you handle failure? Do you often give up on your goals or do you work to stay motivated to keeping going? Feel free to share any that you think would be helpful for others to know in the comment section below. Thank you for checking out this post.
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Everyone wants to be confident and have self-esteem. Imagine how much easier life would be if you could buy it from Amazon. Until that day comes, you will need to put the work in to improve your confidence. The time has come for you to stop waiting and wishing that you felt better. Give yourself permission to start today. Here are a few things you can do to improve your self-esteem.
1. Decide to love yourself unconditionally, regardless of how many times you stumble.
Unconditional love doesn’t start in a relationship; it starts with loving yourself. If you can’t show this kind of love to yourself, how do you expect to get it from someone else? Deciding to love yourself regardless of how many mistakes you have made is a great way to start improving your confidence. Showing that you are able to love yourself shows others that you expect to be treated with kindness and respect. You are showing others that you are worthy.
2. Find acceptance in yourself.
Begin to accept yourself for who you are. Some days will be better than others. Accepting yourself gives you permission to be okay with who you are. If you can’t accept yourself, how can you expect others to accept you? Fully accept who you are as a person. This doesn’t mean that you stop improving and making changes to better yourself. Acceptance allows you the space to grow and evolve into the confidence that you deserve.
3. Stop and look in the mirror.
You probably pass a mirror or have the opportunity to look in a mirror multiple times a day. If you avoid mirrors and believe that they are evil, then you’re missing out on a powerful boost to your self-esteem. The next time you pass a mirror, stop, look into your eyes, and tell yourself that you are okay. Tell yourself that you are fine just the way you are. Practicing positive affirmations and reminding yourself that you’re not that bad will greatly improve your confidence.
4. Head up, shoulders back, and eyes forward.
Become more aware and present with your body. Don’t take for granted that you are healthy and have the ability to move without effort. Even when you don’t feel great about yourself, you can still look confident. Start by holding your head up, hold your shoulders back, and keep your eyes looking forward. Maybe even try smiling. It will help you feel more comfortable and definitely make you look more confident.
5. Begin to forgive yourself and those around you.
Is there something you need to forgive yourself for? Have you done something in your life that you feel guilty about? Are you getting any benefit from holding on to guilt? If you can’t find a benefit, then begin the process of self-forgiveness. Give yourself permission to let go of your guilt so you can grow. Is there someone in your life that you need to forgive? Remember that forgiveness isn’t for the person that hurt you. You aren’t forgiving someone so they feel better. You are doing it for you. Also, the person doesn’t have to be involved in the process. The process of forgiving is for your improvement, not theirs.
6. Set your short and long term goals.
Establishing these two types of goals are crucial to keeping you on track of forward movement. These goals will not be achievable if you only have them in your head. You need to write down your goals so that you can take action. If your goals are only thoughts in your head, then they are wishes, and not goals you plan to accomplish. Start by writing all of your goals on one page and separate them by short and long term. After you have them separated, brainstorm small actions for each that you can take to get you closer to achieving them. Also, put this list in a place where you can see it daily. This will be a great reminder that you are working toward a bigger goal. Your self-confidence improve as you accomplish your goals.
7. Get unstuck.
It’s hard to be confident when you feel stuck in a rut. A huge part of getting unstuck is your mindset. You need to mentally prepare yourself to move forward. Write out the specific thoughts or beliefs that are leading you to feel stuck. For each of these, think about a small step that you can take now to move forward? What can you do over the next few days or weeks? Write out a plan and take action.
8. Wear clothes that fit.
If you have lost weight or your weight fluctuates, make sure that you are wearing clothes that fit you properly. Don’t wear clothes that use to fit you in the past and don’t use the excuse that you are more comfortable in them. This will not help you feel better about yourself. Your favorite sweat pants that are three sizes larger than you currently are belong at home. Your body changes so make sure you have clothes that fit you. Feeling good about what you are wearing increases your self-esteem and confidence.
9. Your job is important but it doesn’t define you.
If you don’t feel confident at your job, remember that it’s only a part of who you are. It doesn’t define you as a person. If you do want to increase your confidence at work consider if there are any opportunities you can take advantage of. Is it possible for you to increase your competence and skill set? Does your employer offer trainings, potential for advancement, or any other opportunities? It never hurts to ask, so speak up about your work interest.
10. Have a hobby or something you enjoy every day.
When you were a child, you probably had many things you were interested in. Getting older and becoming an adult leads little free time outside of your daily responsibilities. However, it’s important that you spend time each week doing something you enjoy. Before you say, “I don’t have time” think about how much time you spend on social media and watching TV. There are 168 hours in a week, if you get 8 hours a night of sleep (if you are lucky) that leaves 112 hours left. Subtract 40 hours for work and you still have 72 hours. What would happen if you invested just 1 hour a week doing something you enjoy? Imagine how much happier and fulfilled you would be.
What works for you?
What do you do that helps you feel better about yourself? Feel free to share any that you think would be helpful for others to know in the comment section below. Thank you for checking out this post.
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These 7 things are what I do every day to keep me grounded in a chaotic world.
1. I wake up at the same time every day.
I’m a self-made early bird, which means that I’m in bed by 10pm. This allows me to wake up early and around the same the time every morning. My body is use to this so I don’t set an alarm. I’m up by 5:30am or at least within 10-15 minutes of that.
This allows me to check emails, work on my writing, and plan my day before my house wakes up. It also gives me time to be alone with my coffee and my thoughts in the quiet morning.
It’s early and you may be thinking that there is no way your getting up anywhere near that time. Maybe 5:30am isn’t your favorite time. However, think about how much better you would feel by waking up earlier than your usual time and around the same time every day.
Your body can’t get use to a schedule if you sleep in late one day then get up early the next. It’s important to try and keep your wake up time within 15 minutes each day.
For example, if you got up today at 6:30am, then tomorrow make sure you are up between 6:15am or 6:45am. Doing this will help you feel more productive, less rushed during the morning, and be more structured.
Try it: For one week, try and wake up around the same time every day. You will discover that your sleep cycle craves routine.
2. I keep an activity calendar on the fridge
For years I have kept a blank calendar on my fridge and write down every day that I do something active for more than 15 minutes. Exercise and being active is an important form of self-care for me. Often I don’t feel like going for a walk or working out, but after I do, I have never regretted it. I’m always glad that I did something active. There are many benefits and payoffs for staying active, but for me this calendar serves as proof that I accomplished self-care for the day.
I find great pleasure in completing a task and checking it off my list. This is how I view my daily exercise and activity.
Some days I attend a yoga or Pilates class. Other days I only have time to go for a walk or stretch for 15 minutes. I am very good at creating an excuse of why I don’t have time. However, there is no excuse for me to not take 15 minutes to do something that makes me feel better. I’m responsible for my happiness and well being.
Try it: Create your own calendar and mark every day that you are active. You will feel better and see progress in your overall well being.
3. Talk or text with a family/friend every day
I make the effort to talk or text with a family or friend every day. It may only be a few lines or minutes but it helps me feel more connected. This connection to people I care about helps me not to feel alone and reminds me of the support I have from others.
I can easily get lost in my hectic day and become consumed with my to-do list. It’s important for me to step outside myself and connect with someone to stay grounded.
This serves as a reminder that I’m not just a taker from the ones I love, I also like to give love, support, and assurance.
Connecting with a family member or friend if only just a few minutes helps to remind me that I’m not alone in the world.
Try it: Start a new routine of either during your commute to/from work, while your preparing a meal, or during your lunch break, reach out to someone that you care about. You can say hello and have a great day or take time to catch up. Yes, even sending an emoji and a few words counts. Everyone has time to do this, so no more excuses.
4. Write something, anything.
I have an over active brain that never stops thinking. It is a blessing and a curse. It’s easy to get lost in a busy mind and distractions that keep me from being productive.
I take a lot of information in from different avenues on a daily basis. Since I’m responsible for taking care of myself and no one can do it for me, I use writing as a tool to help me filter through my thoughts.
I discovered the power of writing in the summer of 1994. I realized that dumping out everything I was thinking, dreaming, and dealing with made me feel better. This tool of writing out what was on my mind became a very useful tool that I use everyday.
These days I may only write a few sentences on a Post-it note about a thought that is running through my mind or I may write several pages while I’m eating lunch. It depends on my needs at the time.
Since it’s for my eyes only, I am able to be gentle on myself, and write without judgment.
Writing is an excellent tool to help filter through the thoughts of a busy mind. It also gives a place for your thoughts so you can be less distracted and more focused.
Try it: Keep a notebook beside your bed, in your car, or sheets of paper on your desk. When you have feelings that develop, come up, or overcome you, grab something to write with and, dump out everything that is on your mind. Don’t fear that someone may read it; you can always throw it away if you wish. Your other option is to type it out in your phone or on your computer. There are no rules, so don’t judge yourself.
5. Don’t leave any dirty dishes in the sink
I do not like having dishes in my kitchen sink. If I had time to prepare and enjoy my meal, then I have time to clean it up. Since the clean up portion isn’t as fun or satisfying, it’s easy to skip it. Dishes that are left in the sink seem to grow and expand by the day, then all that’s left is feeling overwhelm and dread.
I can’t have this type of clutter in my life. I like things simple, structured, and routine. I find a wonderful sense of completion when the final dish is washed and I can leave my kitchen like it was when I started.
Having a clean sink can help you feel that things you have control of are in order. Something as simple as this daily task can create a sense of accomplishment and productivity.
If your kitchen sink represents your life what would it say about you?
Try it: You don’t have to be a clean freak to make sure your sink is empty. For one week, try and make sure that your dishes are cleaned as soon after the meal as possible. Stand back and admire your work. This structure and order in your life will help you feel more productive.
6. Drink a ton of water every day
Everyone knows there are many benefits of drinking water. From healthier skin, to feeling more full, and many others positives that come from feeling hydrated. I remember being 11 years old at a friend’s house having lunch. As we put our food on the table, she poured herself a glass of water. I remember asking her what she was doing and why she wasn’t having sweet tea. She told me that she wanted water instead. As a child, I couldn’t believe that she would want something that had zero taste over sweet tea. Of course, I had to have a glass of water also, since she was having one.
That’s when my love of water started. Ever since then it has been my preference and first beverage choice. I always keep a bottle or tall glass of water with me at all times. It helps decrease snacking between meals because I feel more full when I’m hydrated. It also helps me feel better about my well being. I know that by consuming water I’m treating and respecting my body.
I can never use the excuse that I’m not hydrated because I’m fortunate enough to have access to water at all times. On an average, I consume about 15 8-ounce glasses of water per day. Some days, depending on my activity I consume more.
This is not difficult to do especially if you have the ability to have a glass in front of you all day.
You already know there are many benefits of water for the body and mind. For me, it fits perfectly into my structure, routine, and balance.
Try it: For one week, keep a glass or bottle with you at all times filled with water. When you drink all of it, fill it up again. Swap out your go to beverage for water. You will make more trips to the bathroom but that’s not a bad thing. You will be less hungry and feel better overall.
7. Express gratitude
Feeling and expressing gratitude is one of the easiest things to do that can help you feel more centered. I am grateful for my life, my support system, and my health.
I send out a prayer and gratitude everyday for all that I have. For me, this works throughout the day, whenever I’m present and aware of how I’m feeling. Other times, it’s at the close of my day before going to bed.
This helps to keep me grounded and less anxious.
I also tell my partner how grateful I am for him every day. I say it in different ways depending on the circumstance, but for me, it’s important that he knows this daily. I know how fortunate I am that he does the same for me.
Try it: For one week express what your grateful for every day. Whether it’s through prayer, random acts of kindness, telling someone how much they mean to you, meditation, or any other form, do it every day. If you’re a busy person, set an alarm on your phone or schedule it in your calendar so you don’t forget. You will feel more grounded and centered from this daily routine.
What do you do to stay sane?
Everyone uses different techniques to decrease stress and ease anxiety in order to stay in control of their life. What works for me may not work for you. However, if they don’t then you are tasked with finding what does work best for you.
Are there any ways to stay sane in life that I missed? Feel free to share any that you think would be helpful for others to know in the comment section below.
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As a therapist for over a decade, I am privileged to see a lot of human behavior. I like to think of it as the good, the bad, and the ugly. I have the opportunity to hear people’s darkest secrets and dirty laundry that often no one else will ever know. This is a gift from my clients that I don’t take lightly and cherish the confidential nature of our relationship.
It is in these times that I’m able to build trust with my clients and I’m here for them as a sounding board. However, many of my clients have a hard time being honest with them.
The idea of being honest with yourself can be terrifying. Think about it, if you have to be honest that means you may have to change and it’s easier to avoid your truth.
To change this current behavior and get honest you will need to figure out what excuses you are using.
Here are 3 great excuses to not be honest with yourself.
1. “I’m too busy to stop and take care of myself.”
You have so many things in life that demands your attention or people who demand your time. You think that there will be time in the future to take care of yourself. No one has time and everyone is busy.
We all get 24 hours in a day no more and no less. It’s all about what you prioritize and find important. As you’re busy taking care of everyone else, please remember, if you don’t stay healthy you won’t be able to care for others.
2. “I’m not ready to make any major life decisions right now.”
It’s time to get honest with you. Are you really not ready to make the big life change such as ending a relationship, finding a new job, or ending an unhealthy friendship?
Or are you fearful of having to make the change?
It’s your responsibility to figure out if you are giving in to fear. You can work through this fear. Think about other challenges you have tackled in your life. You have probably done harder things. You can do this one.
3. “I don’t want to hurt anyone’s feelings.”
Stop assuming that someone’s feelings will be hurt if you are honest with yourself. Your goal needs to be to get honest with yourself and live your life authentically. If someone is hurt by this, that is their responsibility to heal and repair, not yours.
This isn’t an excuse to shoot off at the mouth and say whatever you want; however you want. You have to be honest with yourself and stop worrying how someone will react to it.
Take a hard look in the mirror and make your goal to be honest with yourself, no matter what. Stop blaming others, situations, or life circumstances.
Get honest with yourself…it’s worth it. Your happiness depends on it.
If you’re still struggling remember this quote by Tony Gaskins, Jr.
“The only people mad at you for speaking the truth are those living a lie. Keep speaking it.”
Are there any other excuses to not be honest with yourself? Feel free to share any that you think would be helpful for others to know in the comment section below.
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Do you ever get stuck in your head and can’t get out? It’s easy to become locked in a thought or obsess about something, which can lead you to feeling helpless. Here are 3 ways to get out of your head and get on with your life
1. Is it really that important?
Ask yourself if the thought or obsession your thinking of is important enough to spend all of your time worrying about?
If you have to make a big decision and your trying to figure out what to do then it’s important. However, many people spend more time worrying about making a decision versus actually doing the work to make the decision.
If the thought or worry you are having isn’t of major importance then ask yourself why you are spending so much time thinking about it.
Assign a time later in the day to worry about the thought. It’s not that important so it can wait. For example, plan to worry about it on your drive home from work. That way you give yourself permission to file it away for later and move past it in the moment. Don’t worry; it is likely you won’t even think about it later.
Yes, this may take some work, however, your already working really hard in your head and not getting anywhere.
2. Get present
Get in the present moment and increase your awareness. This will help you focus on what the priority is. If you are stuck in a thought or obsessing about something then you can’t be present and aware.
Here are 3 techniques to try:
- Try changing your surroundings by getting outside or go into another room.
- Call a friend and ask how they are doing. Getting outside of your own issues for a few minutes can help you refocus on the moment.
- Take a walk, go for a run, or do something active to help you take a break from obsessing. This can help you get further clarity you need as well as be in the present moment.
The goal is to be in the present moment versus stuck in your thoughts.
3. Write it out
Staying stuck in your thoughts and worrying about things you have no control over is hard work. It’s time to work smarter and not harder.
Take out a sheet of paper, journal, or notebook and write everything that you’re thinking about. All of your thoughts and worries that your having at the moment.
Dump it out and don’t hold back. It doesn’t matter how it looks on paper. This is for your eyes only. It’s important that you put down all of the thoughts that are racing through your mind.
This will help you purge the distressing thoughts and allow the cycle to stop. Look back at what you wrote. Now you can separate what is a real concern versus an irrational one. You can now figure out a game plan of how to tackle your concerns from a logical perspective.
There are things you have worried excessively about in the past that never happened and it is likely you are doing the same thing now.
Use these techniques to get out of your head and give yourself a chance at freedom from your thoughts.
What helps you get out of your head? Feel free to share any that you think would be helpful for others to know in the comment section below.
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Your probably doubting that two words could make a big difference in your relationship. Thank You are two of the most powerful words that can improve your relationship immediately. I challenge you to give it a try you will see improvements.
The power of Thank You
People who feel more appreciated by their partners have happier relationships, according to a study at the University of Georgia. Sounds simple and it’s not rocket science. Not that we need proof but this study showed that when you feel valued, you’re likely to be more engaged in the relationship.
We all want to feel appreciated by the people in our lives. It makes our sacrifices not feel as hard when we know they will be appreciated. You are more likely to give more to your relationship when you know your partner will appreciate it. On the other hand, it is harder to want to give more to the relationship when it goes unnoticed and ignored.
Your partner chooses daily to be in a relationship with you. Vice versa, you choose daily to be in a relationship with your partner. Have you ever thought about it this way?
If not, wake up, and realize that they don’t have to remain with you for the rest of your life so don’t take them for granted.
Be more aware when they do something thoughtful or helpful, regardless of how small it may be. Size doesn’t matter especially with how you say Thank You. Often times, the smallest actions mean the most.
Two Steps to Improve Your Relationship
Pay attention to what your partner does on a daily basis that your grateful for. You have to start somewhere so start to become more aware of the actions they take.
- They take the trash out because you hate to do it.
- They ask you if you need any help cooking dinner.
- They spend time with your family even though you had to ask.
- They pick up your favorite snack at the grocery store without you asking.
- They pump gas into the car at the gas station so you don’t have to.
These are just a few examples of small actions that you may take for granted because you think your partner “should” be doing these things. If you are using “should” in your thought process then change it immediately.
You are only creating demands and unrealistic expectations, which will lead you to disappointment. More on how to stop the “should” statements in a future post.
You won’t be able to give a Thank You if you don’t pay attention to what your grateful for.
Just do it! Doing something for your partner because they did something for you is a great way to show gratitude. However, words are really important whether they are spoken or written.
Here are a few examples:
- Thank You (sounds simple, but many people choose not to say it)
- Thank you for…
- Thanks for being so…
- I’m grateful because you…
- I love it when you…
- I’m lucky to have you because…
- I’m glad your different than __________’s partner because…
Remember, each of us are different, so take notice of how your partner likes to receive gratitude. Is it by you taking an action, words, gifts, or another way? This is key to knowing your partner. It’s not about how we like to give gratitude, but how they like to receive it.
How do you show gratitude to your partner or the person in your life you care about? Feel free to share any that you think would be helpful for others to know in the comment section below.
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As a therapist, I get the opportunity to spend time with people who want to make needed changes in their life. They invest time out of their busy days to do what it takes to meet their goals.
Lack of confidence is one of the biggest issues that people face. You may not realize that your lack of confidence is the underlining problem that has to be fixed so that the other areas of your life can improve.
10 tips to boost your confidence today
1. Identify 5 things you are grateful for
2. Look in the mirror and identify 1 thing you like about yourself (bonus points if you identify more)
3. Be a better friend
4. Get active today…don’t wait for tomorrow
5. Say out loud 1 thing you are proud of
6. Adjust your attitude now
7. Identify 1 thing that you were able to do well within the last 3 months.
8. Name 3 strengths you have as a person
9. Identify 3 reasons you deserve to live in the present and not the past
10. Do a random act of kindness within the next 3 hours
Take the challenge to do all 10 of these tips today. You don’t have anything to lose and you have everything to win.
Do you have any other tips to help boost confidence? I would love to hear them so share them with me.
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Dr. Kristie specializes in sex therapy, relationships, and transgender identities.