Archive for the ‘well-being’ Tag

Theresa’s TNT (Tip ‘N Tool) Focus on the Positive   Leave a comment

We all experience discouragement from time to time. The key, when in the midst of challenge, is learning to focus on the positive.

“If you keep saying things are going to be bad, you have a good chance of being a prophet.” – Isaac Bashevis Singer

It’s easy to feel frustrated when things don’t go our way, or take longer than we wish. We may become discouraged, and think that what we long for will never come to pass. Over time, if we don’t change the course of our thinking, the things we tell ourselves will become a self-fulfilling prophecy.

If you would like a different outcome, and one that leads to your success, tell a different story, and shift your focus to your wins.

THIS WEEK’S TNT

Keep a journal of all that’s going well.

At the end of every day, add a daily entry.

It will help to change your focus and increase your happiness and energy.

Need some ideas? Here are a few to get you started:

You:

Caught an early bus, and made it to work on time!

Saw a friend you hadn’t seen in a while and enjoyed a lovely visit.

You saw a job posting in your field of interest, and filled out an application.

The sun was shining!

You took loving care of your body, and ate a nourishing meal.

You spoke up for yourself at a meeting.

Your car started!

Get the idea?

Experiment!

Try it for a month. Then, notice any changes in your outlook and your life.

It doesn’t matter how large or small the good things you notice are.

The benefits are yours to enjoy, and will come with daily practice.

With love, Theresa

Need help changing your thoughts and words?

“Alphabet Affirmations: Transform Your Life and Love Yourself” is an empowering process that can help you change your thoughts and create greater health, happiness, and fulfillment.

AVAILABLE ON AMAZON.

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PURCHASE YOUR COPY HERE

Don’t have a Kindle? No worries! Download the free app and read on your Smartphone, computer or tablet.

Theresa Conti is a Certified Life Coach, Reconnective Healing Practitioner, Author, and Workshop Leader with more than 25 years’ experience. Theresa specializes in helping her clients manage their stress, realize their dreams, and create greater health, happiness and fulfillment. She is trained in positive psychology, neuroscience, practical spirituality, among other modalities.

Connect with me on:

LinkedIn: www.linkedin.com/in/theresa-conti-clc-95b4972b/

Facebook at: www.facebook.com/Reconnecting2you

Twitter:  https://twitter.com/Reconnecting2Yo

 Yelp: http://goo.gl/1I8BNy

 

Theresa’s TNT (Tip ‘N Tool) How To Calm The Mind and Relieve Overthinking   2 comments

Preamble

Does overthinking complicate your life or lead you astray? This week’s TNT will help get you on track!

Theresa’s TNT (Tip ‘N Tool) How To Calm The  Mind and Relieve Overthinking

“Before enlightenment chop wood, carry water.

After enlightenment chop wood, carry water.” – Zen Proverb

I was talking with a friend today – we were obsessing about our fears (yes, I have them, too!), phobias and how much there is to do. Then, it dawned on me: When life seems complicated, and feels unmanageable, it may stem from overthinking!

It’s essential to have visions and goals and timelines in which to achieve them. They give our lives a sense of meaning and purpose and are important to our health and well-being. However, no matter how far we’ve come, fear and doubt can get in the way and lead to overthinking. (Can you relate?)

When your head is spinning, and you’re trying to figure things out, it’s time to stop and slow down the momentum. Go for a walk. Have a cup of tea. Detach and let the feelings settle. It will help you calm your mind, redirect your thoughts, and relieve your overthinking. You will regain your composure, feel refreshed and in the long run, be more efficient.

If you know someone who would find this post helpful, please share.

Do you want to manage your stress? Regain your balance? Fulfill a dream or accomplish a goal?

Email Theresa@reconnecting2you.com to schedule a 30-minute complimentary coaching consultation.

Theresa Conti is a Certified Life Coach, Reconnective Healing® Practitioner and Workshop Facilitator with more than 25 years experience. Theresa specializes in helping her clients manage their stress, realize their dreams, and create healthier, happier, more fulfilling lives.  To learn more, visit Theresa’s website or email her at Theresa@reconnecting2you.com

Website: www.reconnecting2you.com

Facebook at: www.facebook.com/Reconnecting2you

Twitter:  https://twitter.com/Reconnecting2Yo

 Yelp: http://goo.gl/1I8BNy

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5 Steps to Reduce Anxiety   Leave a comment

Preamble

According to the National Institute of Mental Health, anxiety affects approximately 40 million Americans ages 18 and older, annually. In many cases, women are twice as likely to be affected as men. If you suffer from anxiety, the five strategies listed below may help reduce your symptoms.

 

“Mindfulness is the miracle by which we can call back in a flash our

dispersed mind and restore it to wholeness, so that we can live each minute of life.” 

– Thich Nhat Hanh

Anxiety can be debilitating and affect all areas of our lives. According to the National Institute of Mental Health, anxiety often occurs in conjunction with depression and substance abuse. Anxiety may be generalized or experienced as panic attacks, obsessive-compulsive behaviors or phobias.

The underlying causes of anxiety may be due to traumatic life events, brain chemistry, genetics, or an underlying health issue, such as heart disease, diabetes, irritable bowel syndrome or asthma. (For more information, see the links included at the end of the blog.)

Recognizing and acknowledging anxiety is the first step in the healing process. What we don’t know, or are unable or unwilling to admit, can’t be changed.

Before discussing solutions, let’s take a look at some of the symptoms common to anxiety:

  • Physical Sensations, such as sweating, dizziness, blurred vision, heart palpitations, stomach distress, feeling faint, feelings of unreality or disorientation, fatigue, irritability, trembling, trouble sleeping, muscle tension, feeling weak or tired, shortness of breath and rapid heartbeat, among others.
  •  Thoughts, such as beliefs that something distressing may happen to yourself or someone else; constant worrying or obsession about small or large concerns, and having a sense of impending danger, panic or doom.
  • Emotional / Spiritual, such as perfectionism, judgment of one’s self or others, feeling insecure, a sense of disconnection from something larger than yourself.
  •  Behaviors, such as avoiding situations that are uncomfortable and attempts to prevent or control the situation you fear from happening.

The tools below are by no means exhaustive, however, they are effective and easy to employ. Start with one tool, develop confidence using it, and add the others as you are comfortable. You may find one tool works better than another, or that each tool works best in a particular situation. Experiment. See what works best for you.

Tool #1: Address your physical symptoms

The first thing you will likely notice when anxiety or a panic attack occurs is one or more of the physical symptoms cited above.

One of the easiest and most powerful tools to address the physical symptoms of anxiety is breathing. Begin by taking slow, gentle breaths. Inhale slowing through your nose, hold it for a second, and then breathe out gently through your mouth, pursing your lips as if you are sipping through a straw. Try counting to six on your inhale and exhale to ensure your breathing slowly. Feeling your feet on the ground beneath you may also prove helpful.

Note: Some people experience dizziness when first using the exercise. Using the breathing exercise as a daily practice will increase your confidence and make your response automatic.

Tool # 2: Acceptance

I admit it! I am a perfectionist. (I feel vulnerable saying it, but there you have it!) Feeling like we have to accomplish everything or are somehow not measuring up or doing what we think is expected of us can cause undue pressure.

Because judgment is the precursor to perfectionism, increasing self-love and acceptance is one of the most powerful remedies. I have found this particular affirmation to be quite helpful. Perhaps you will, as well.

“Even though I feel anxious, I completely and unconditionally love and accept myself.”

The affirmation will help to shift your energy  from a state of anxiety to one of calmness and serenity. You may also find yourself feeling more optimistic and confident.

Tool #3: Walk toward your fears

I had a therapist in Seattle with a wonderful approach for dismantling fear and anxiety. His prescription: walk toward your fears.

Begin by taking small steps. For instance, if you experience anxiety in social settings, and avoid talking to people, make it a point to say hello and connect to at least one person. Try it at work or at events you attend. As you become more comfortable you will feel more relaxed in social settings, increase your connections and create a stronger network.

Tool #3: Investigate

Anxiety is often a result of our interpretations.

When thoughts of doom or impending danger begin cycling through your mind, investigate. Begin by examining the thoughts that are causing your feelings of anxiety and evaluate the evidence for and against your concerns.

If you need help identifying your concerns, try the following exercise.  Get a paper and pen and complete the “If I…I might…” sentence.  Continue the exercise until you have exhausted your concerns.  Here’s an example.

If I _____(ask for a raise), I might ________(get fired).

If I _____(go out tonight) I might ________(be too tired to get the kids off to school in the morning).

If I _____(let Joan use my computer), she might ________ (see some of my personal documents).

Tool #4: Test Your Assumptions

Making assumptions about other people or situations can increase anxiety and affect our relationships.

For instance, if you sent someone an email and they haven’t responded as you expected, you may think they are mad at you, when perhaps their inbox is full or they have gone on vacation. In situations, such as this, it’s helpful to take a risk and check out your assumptions. For instance, you might try sending another email or making a phone call to see if they received it.

Tool #5: Reassurance

When feeling anxious about an upcoming activity or decision, reassure yourself by making a list of similar situations you have handled successfully in the past.

If something didn’t turn out the way you wished, congratulate yourself for doing your best, and apply what you learned in the future.

© Theresa Conti 2014

Additional Resources:

Mayo Clinic:

http://www.mayoclinic.org/diseases-conditions/anxiety/basics/symptoms/CON-20026282

National Institute of Mental Health:

http://www.nimh.nih.gov/health/publications/the-numbers-count-mental-disorders-in-America/index.shtml

If you know someone who might find this blog helpful, please forward…

Theresa Conti is a Certified Life Coach and Reconnective Healing Practitioner with more than 25 years experience in the healing field.  She specializes in helping women in transition manage their stress and create greater health, happiness and fulfillment in their lives. For special offers and announcements, email Theresa and ask to be placed on her mailing list.

Website: www.reconnecting2you.com

Find and Like us on Facebook at: www.facebook.com/Reconnecting2you

Find us on Yelp:  http://www.yelp.com/biz/reconnecting2you-manhattan#query:Theresa%20Conti

To listen to my radio interview  “Make Room for the New and Create A Life You Love,” on Mind-Body-Spirit…Living a Holistic Life, click below.

http://www.voiceamerica.com/episode/75601/make-room-for-the-new-and-create-a-life-you-love

Please Note: Theresa Conti is not a licensed medical practitioner and makes no claims of medical efficacy, nor guarantees any specific outcomes, does not diagnose, treat, cure or prevent any disease, and does not replace medical treatment. All medical questions are to be referred to your personal physician.

 

 

 

 

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