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What is worry?

We all know how worry feels. It is an uncomfortable feeling triggered by a thought of the worst-imagined outcome. This results in feeling uneasy, a belief of not being safe, and a fear of not being capable of handling the future.

That feeling of worry is prompted by a series of negative thoughts that then develop into gloomy mental images. Because, those worrying thoughts are focused on undesirable outcomes, there is a natural and frantic step into rapid problem solving that follows. The relentless scanning for answers in our neurology leaves us feeling overwhelmed, and if it lasts, we can experience fear and even panic.

Mental Rehearsal

Human beings have the outstanding ability to mentally rehearse future events. This ability to think ahead means that we can anticipate obstacles or problems that allow us to take appropriate pre-planned action. When this ability to think ahead is used in this manner, it is adaptive, productive, and highly-ecological for self and others.

However, when this ability is used to the extreme and it becomes focused on a relentless negative hypothetical scenario making that leaves one feeling anxious or apprehensive. Then it it can turn to be maladaptive and unproductive. The key is recognizing where and when you take on maladaptive future thinking.  It is the first step in combating unnecessary and damaging worry.

Worry During COVID-19

It’s tough not to be worried during the current pandemic. And it’s even harder to be productive and positive each day while going through all of the uncertainty. Anxiousness and stress are dominating many people’s lives right now and distracting them from focusing on the generous current moment where life is truly lived. Having a strategy to handle worry when it shows up is a smart step forward towards peace and towards controlling how you are living your life right here, right now.

Here are 4 of the top tips for handling worry during COVID-19:

  1. Imagine putting your worries in a box.

This is all about you controlling when and how you worry and to stop being a victim to your emotional state. To gain control over the feeling of worry, follow these easy and fun steps. Recognize that by implementing this method, you are allowing yourself to live worry-free for the majority of your day.

Step 1: Write down any worry that comes into your awareness on a piece of paper during the day. Be as specific about the feeling of worry as possible.

Step 2: Put the pieces of paper containing your worries into a designated worry box.

Step 3: Choose a time of day (preferably the same time each day and no longer than 30 minutes) to allow yourself to read each of your worries and to give them some attention.

Step 4: After you have read your worry it may no longer feel like a concern.  If so, throw the worry in the garbage.  If it still feels concerning, give yourself some time (around 5 minutes) to contemplate the worry.  Put the worry back in the worry box if you feel that it needs more attention tomorrow.

  1. Examine the thoughts that are triggering the worry

Recognize the extreme thinking that is fueling each worry that you have written down. More than likely the worry will be centered around an overestimation that everything will go badly or conversely an underestimation that things will go well. You most likely will have used words such as always, never, everything, everyone, all, no one, every or forever. You may have also used words such as can’t, won’t, shouldn’t, must, must not, or need to.

Next, ask yourself some challenging questions about each worry. Ask such questions such as: “how do I know for sure”, “what if something different happened”, “what are some facts that do not support my thinking.”

  1. Re-write each worry

Rewrite each worry in a more positive and realistic way.  Recognize the probability of the feared outcome is probably very low and so now focus on the more likely outcome. Focus on the result that is most desired by you, the one you truly want to become your reality.

  1. Recognize what is outside of your control and then let it go

Worries that are adaptive are usually ones that can you can approach with meaningful, productive, actionable steps. For example, if you were worried about not making your flight on time tomorrow, you can take steps to reduce that worry by checking-in online, pre-arranging a taxi, packing the night before, and so on.

If the worry is unsolvable or outside of your control to fix, then it is best to accept the uncertainty. This is the wheelhouse for most chronic worriers and where they need to do most of their work.

Worrying is often an attempt to predict the future to prevent unpleasant surprises and to control outcomes. The problem is that it does not work, it never has and it never will. Worrying about all of the ways that things could go wrong does not make life more predictable, it just keeps you from enjoying the good times that are right in front of you now.

To read more about handling uncertainty during the current pandemic, watch for my next blog coming out soon.

Let’s Connect

If you are interested in how my proprietary coaching program Rewire Your mind® can help you step away from worry and into a more joy-filled life, sign up for a complimentary consultation on my website.

And as always, I invite you to join in on the conversation on Facebook and Instagram.

To Your Health and Wellbeing,

Karen

Awareness Equals Choice

Distraction

In my last blog I talked about how distractions such as Netflix, social media, online shopping, alcohol and so forth turn us away from the brilliant array of awareness that have come forward for us during this pandemic. Awareness with regards to how we interact with ourselves, each other, other living species and our planet in general. Having awareness with regards to our civil liberties and their fragility at this time. Awareness concerning the impacts on sustainability with globalization and relentless year-over-year growth demands.

Getting caught in all of the overt media messaging that is typically highly polarized and fear-driven can cause even the strongest willed amongst us to want to tap out and focus on anything that takes them in a different direction. However, by temporarily turning away from these distractions and allowing ourselves time to imagine how we want to respond to our new reality and how we can contribute to an evolution of consciousness, we can reverse the natural instinct to hide and instead encourage and feed the feelings of expansion and optimism.

Opening Up Choice Requires Awareness

The other benefit of having these new awareness and perspectives is that it opens up choice.  When we see that there are many ways to consider and construct our reality right here and now, we also see that there is always a choice in how we both think and behave today. Ordinarily, we are so distracted from our own internal state of being that we don’t see these choices. If we don’t see them, we certainly cannot act upon them. We end up running on autopilot, doing the same things day after day, avoiding the opportunity to drive a new reality for ourselves and others.

Stepping into making conscious choices starts with being willing to take a hard look at tough societal topics and not running away from them or muting them out with distraction. The willingness to have full awareness of the issues and their impacts on others opens up an array of alternatives as to how each of us can behave, think and feel going forward. Ironically, it is the assumption that one does not have a choice that leads to feelings of anxiousness. This is also the familiar feeling of being trapped with no options. Over a long period of time, this state can result in a life of apathy, indifference and repetition.

New World Reality

Choice gives us freedom. We are where we are individually and collectively because of our past decisions and choices. Together, and as solitary beings, we have choice as to how we are going to grow from the 2020 pandemic. This growth rests firmly on the shoulders of how much we are open to new perspectives and awareness. The acceptance of the responsibility to make new choices is what will drive us towards our new enlightened society. It is a great leap forward towards the dream of a new world and it rests on making new choices.

Let’s Connect

If you are interested in how my trademarked coaching program can move from fear to courage, request a complimentary consultation today. Alternatively, tune into my bi-weekly webinars by registering on my website and learn how you can reset your emotions easily and effortlessly even during this global pandemic.

And as always, I invite you to join in on the conversation on Facebook and Instagram.

To our Health and Wellbeing,

Karen

Disclaimer and Privacy Policy

From Fear to Courage

There is a lot of fear running through the world right now, and you are most likely feeling some of it yourself. Fear is such a powerful emotion. It can paralyze us even in the good times and block us from our health, wealth, well-being, and connections to others and even ourselves. I believe that at this time we are feeling these blocks more than ever.

Fear

Fear takes many forms from anxiety, worry, panic, tension, nervousness, distrust, defensiveness, obsessive thinking and uncertainty just to name a few. As long as we feel and believe that we are separate, this mindset will chase us down.

When we are lost in fear, what we often think about is how we will get hurt, what we will lose, and how we cannot protect ourselves or those we care about. Even the most successful amongst us are constantly avoiding or being subtly manipulated by fear.

Courage

Underneath fear is a more powerful and useful energy known as courage. It takes getting past fear however, to tap into courage and its resourcefulness. When we overcome fear, there are vistas of new possibilities to explore. We feel safer even in the very situation that is currently so scary for us contemplate and see solutions where before there was only problems to consider.  We enjoy the quiet and our thoughts are supportive of the having, being and doing that we desire.

Our minds rest in the knowing that we can handle whatever life throws our way. We have the self-confidence to take on challenges that now seem insurmountable. We feel happier, more relaxed, stronger and grateful to be alive. This allows us become a role model for others because of our strength.

I firmly believe that this current COVID-19 situation is asking humanity to step into their collective and individual courageousness. As a result, a lot of our deep inner fears are rising to the surface for awareness and healing. This is an opportunity to finally let go of past baggage and to move into a “lighter” version of ourselves.

Time for Deep Questions

One of the best ways to move past fear and into courage is to ask yourself some key questions and then to let the answers and learnings to float into our awareness. It is not about forcing the answers, it’s about allowing the questions to marinade for as long as they need for the answers to reveal themselves.

Questions That Help Me Push Past Fear and Into Courage

  1. How is my fear influencing my response to current events?
  2. Am I rushing to act or decide based on any sense of fear or panic?
  3. Who am I being asked to be for myself right now?
  4. If an important decision was needed to be made right now, what would it be?
  5. If I am able to leave all of my identities behind, what identities would I want to take forward?

The Road Ahead

The road ahead will be bumpy however, I know in my soul that all will be well. The unease and restless feeling that we are experiencing is tempting us to let go of our fear and step into our courageousness. Create the space for what can be; the expansion of ourselves and all of humanity. Lean into fear knowing that all growth comes from discomfort. All we really have to do is exhale, release and let go.

Let’s Connect

If you are interested in how my coaching program can help you move from fear to courage, request a complimentary consultation today. Alternatively, tune into my bi-weekly webinars by registering on my website and learn how you can reset your emotions easily and effortlessly even during this global pandemic.

And as always, I invite you to join in on the conversation on Facebook and Instagram.

To our Health and Wellbeing,

Karen

Disclaimer and Privacy Policy

Karen Spencer to be Featured on Close Up Radio

I am so excited to be featured on Close Up Radio with Jim Masters this Tuesday May 5th at 1 p.m EST. I hope you will join us!

With all the incredible challenges and pressures we face both personally and professionally, life can be extremely tough. No wonder we can may become anxious, stressed, and lose our way. The fact is every single one of us can use guidance and mentoring but many of us don’t realize how we are unwittingly stuck in our own limiting beliefs that actually prevent us from attaining our goals and life dreams. That’s why an excellent life coach is necessary. Not someone telling us what to do, but someone who can objectively help us navigate our lives, give us a more positive outlook, and motivate us to live up to our fullest potential.

Karen is an exceptional Life Coach and Founder/CEO of It Can Be Different, a Life coaching practice.

“My coaching work is centered on helping intellectual, driven, passionate adults going through tough times struggling with anxiety, stress, or feeling totally overwhelmed,” says Karen. “I assist my clients to gain perspective, become self-aware, refocus their thinking, and develop clear strategies in all aspect of their lives. When they are able to identify core values instead of being fixated on their problems they can break through those blocks, discover different pathways, and find appropriate joyful solutions.”

Prior to starting her coaching practice, Karen worked in corporate for over 25 years. For most of her adult life, she battled stress and anxiety which negatively impacted her career and family life. Over time as her stress increased, she took the advice of her doctors and went on anti-depressants. After several years of being on different meds she realized she craved natural healing. Yoga and meditation helped a great deal but it was after working with a life coach that not only did she find clarity, healing, and authentic joy, but that her purpose and mission was to become a Life coach so others can reorganize their lives, find balance, and achieve their dreams.

“I can truly relate to my clients because I have been lost muddling my way through life thinking it was normal just as they have,” says Karen. “It’s critical for people to understand that living in a constant state of stress is not something we should accept as normal. We must innovate life strategies, embrace self-discovery, and realize that if we change negative life patterns we can move forward confidently and regain that spark for life.”

Karen says when we take the first decisive step to help ourselves we are also assisting future generations. As we shift with positivity and new insight, our vibration changes and transcends so we reach multi generations beyond our life time, yet another reason why coaching is absolutely pivotal.

“Part of my philosophy is to help encourage people to understand how our unhappiness is rooted in the fact that we don’t feel we have any control over our own lives when we absolutely do,” says Karen. “Our joy should not be only in our future goals like anticipating true love or waiting for that promotion to happen, but in living mindfully, so we can be happy in the moment right here and right now.”

According to Karen, we are all meant to be in a natural state of joy, abundance, and love and when we are surrounded by negativity it is a clear indication we are not on our true path.

“Even though we deal with everyday life issues and challenges it’s critical for people to know we are not broken,” says Karen. “There is a simple and easy way to not get sidetracked but rather improve our lives, accomplish what we want, and we deserve to do this for not only our own well- being but for the good of the entire world.”

Close Up Radio will feature Karen Spencer in an interview with Jim Masters on Tuesday May 5th at 1 p.m. EST

Listen to the show on BlogTalkRadio

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Keeping Our Cool in These Stressful Times

At times such as these, our life is uncertain and each day we are exposed to additional information about the health of our world, communities and families. It is important that we resist reacting and instead we consciously choose to calmly respond.

What is Reacting?

While react and respond are similar words, they mean completely different things. Reacting in stressful times is instinctual and it comes from the unconscious mind. It is a process of operating on autopilot without any filtering. This is when you say things without thinking or you act without considering the ramifications of your behaviour.

What is Responding?

Responding on the other hand is more thoughtful and it involves exploring possible outcomes and thinking through options. It is when you take a step back and weigh the pros and cons of your choices. What would be best for yourself and others in the situation?

What kind of person would you rather be, especially at this stressful time? Would you rather be the type of person who creates a calm and happy environment for yourself and your family or would you prefer to be the kind of person who is a wild card, totally out of control and moving rapidly from one emotional state to another? The key to being calm and collected is to be mindfully present and have awareness of when you have been triggered.

How to Stay Mindfully Present Through Anxiety

So how do you become mindfully present when anxiety has yet again washed over you? The best way is to step back and create some distance, physically and energetically, between the trigger (the event) and yourself. Become the observer of your emotional state and be inquisitive as to why you are feeling that way. Refrain from judging how you feel and instead just accept it and observe it.

It is also good to take a few deep breaths as you allow the effects of the trigger to reduce or fade away. The fading could take a minute, an hour, a day or even a week. Every person and every situation are different. The gift of creating distance when you are triggered is the allowance for you to consciously choose how you are going to respond.

Be AWARE

Here is an acronym that I came up with to help myself and my clients in the moment when we are triggered, and we want to avoid reacting negatively. It is AWARE.

A – Awareness

Just recognize that you have been triggered. For example, you are listening to the news and the headline is about a negative prediction about the pandemic and it causes you to feel anxious.  This is also a good time to ask yourself, what is actually triggering you. Was it the event itself (the news headline) or was it related to your thinking around the event (the story you are telling yourself about the imagined outcome)?

W – Wait

This is where you give yourself time to breathe and create space. It could be shutting off the newsfeed, hanging up from the phone call, ending the conversation, walking away or any other means to create physical or energetic distance.

A – Accept

Here is where you make sure you accept your emotions and you do not judge them as bad.  Remember, a healthy adult feels all of their emotions. Tell yourself that it is ok to feel the negative emotions and that it is normal and appropriate.

R – Respond

This is the big step. Here is the fork in the road. Here lies your opportunity to choose the road that has the best overall outcome. This is where you ask yourself, what is my goal and how can I respond in such a way that supports my goal in the best manner? Evaluate each possible response as to whether it takes you closer or further away from your goal.

E – Energy

Now you move forward from a place of awareness that you can choose the best, healthiest and most empowered response for yourself and others.

Although responding instead of reacting is not easy initially it can become easier with practice.  It is unlikely to be responsive all of the time. However, decreasing the amount of time you are reactive and staying centered most of the time is a worthy enterprise. The faster you have awareness of when you are triggered, the faster you will be able to regulate yourself and get yourself back on track.

Let’s Connect

If you are curious as to how my coaching can assist you in developing your ability to respond instead of react and to keep your life moving forward even in stressful times, request a complimentary consultation.

And as always, I invite you to join in on the conversation on Facebook and Instagram.

To our Health and Wellbeing,

Karen

Disclaimer and Privacy Policy

Surrender

Do you believe that life is a struggle and that you have to fight to get what you want? Do you worry about losing control of your health, wealth, relationships and career? If you said yes to either of these questions, this may be because you have a strong belief that is holding you back from attaining the life you want. Bottom line, it is keeping you from enjoying happiness and ease on a daily basis.

Limitations

Whenever you experience limitations in your life, the cause is most likely rooted in your past. It shows up today as patterns and in thoughts such as “I always struggle with…”, “I can never realize…”, “I must be…”. These experiences of struggle and of feeling “less-than” go against your natural state of infinite joy, love and resourcefulness.

Consequently, this struggle and the feeling of no control causes anxiety or even panic. What would it be like if you could see and do life differently, without anxiety or panic? What if you were willing to surrender and give up the struggle so that you could achieve peace now?

Surrender

Surrender means that you are willing to turn your focus off of the struggle and the outcome that you think you so desperately want, and you become willing to consider that there may be a different approach. Just going that far will give you a sense of peace and freedom almost instantly. When you take your focus off of the end result that you are fixated on, what shows up in your awareness is a new perspective, new options and new alternatives. A way forward begins to come into view that before was obstructed by your beliefs.

Since many of us were told repeatedly by our caregivers and other influential people that hardship and sturggle is the only way to support ourselves and our families, that has become the only way that we see the world. It is the lens that we see the world through. Suffering and sacrifice seem like the only way to achieve happiness. Guess what, that is not truth!

Making a decision to experience life, with all of its ups and downs, without fighting so desperately for the way we think things should go, can bring us exactly what we are looking for – peace right now.

Yes, the world is going through turbulent times, but it doesn’t have to be a struggle. We may be experiencing suffering in some areas however, we still have the power to choose how we show up, how we think, and to have openness about the experience. We still are creative and resourceful creatures. By surrendering to the experience, we set ourselves up to perceive and experience differently. The amazing realization is that we gain control by letting go.

Let’s Connect

If you are curious about how my coaching services can teach you how to surrender and how to put an end to limiting beliefs, sign up for a complimentary consultation.

And as always, I invite you to join in on the conversation on Facebook and Instagram.

To our Health and Wellbeing,

Karen

Disclaimer and Privacy Policy

Release Your Emotions and Redirect Your Thoughts

What emotions should I be feeling given what is going on in the world today? Given the level of uncertainty and unpredictability in our environment, it is appropriate and proportional to be feeling fear, overwhelm and anxiousness. These emotions appear when we feel our wellbeing is under threat. And who isn’t feeling that their life, health, and livelihood is under attack? What we want to watch out for however, is to not linger in these negative emotions for long periods of time.

So, what can we do to manage our emotional state? My suggestion is to apply two approaches that together, can move you gently and effectively out of negativity.

Approach #1:  Releasing

This step involves having awareness of what emotions you are feeling and accepting those emotions fully. Be careful not to shame yourself or call yourself down for having a negative emotion.

Just have awareness and appreciation for the awareness.

Next, recognize where or what triggered these negative emotions. Realizing what the trigger was is valid so that you avoid or reduce these triggers in the future and therefore increase the chances of staying out of negativity.

The last and most important step is to release your negative emotions. You can do this by a number of productive actions such as journaling, meditation, breath work or distracting yourself with a good book or movie.

Approach #2:  Redirect

In this next step, you are choosing to redirect your thinking to better feeling thoughts and therefore calm down any negative emotions. Be sure to choose sources for your information that are reliable and truthful. This is one of the best things you can do to redirect your thoughts.

Just like choosing organic produce to feed your body, you want to feed your mind with well-researched, balanced news facts.

Secondly, you want to recognize when you have consumed enough information and that additional information will not helpful or healthy. Be sure to avoid over-indulging in information and facts. This is the same as not wanting to over-indulge in food at a buffet table to avoid making yourself sick.

And lastly, choose to redirect your thoughts to any better feeling thought. Choose to think about the beauty of your family, the appreciation you have for your pets, the improvement of the weather now that spring is upon us, the deliciousness of your last meal, etc. Think about anything that makes you feel better. This redirection of your thinking will naturally pull your emotions out of negativity and into positivity and possibility.

By releasing your emotions and redirecting your thoughts in a conscious and conscientious way you can effectively manage your emotional state and move through any powerful external event.

Let’s Connect

If you are interested in knowing how my coaching can help you manage your emotional state so that you are experiencing more joy and less fear, sign up for a complimentary consultation.

And as always, I invite you to join in on the conversation on Facebook and Instagram.

To our Health and Wellbeing,

Karen

Disclaimer and Privacy Policy

Best Stress Management Techniques

It is hard to cope with stressful situations, especially when they happen on a regular basis. Over the long term, stress can have devastating impacts to one’s overall health. This can in turn lead to heart disease, unhealthy levels of cholesterol, and high blood pressure. Finding ways that you can deal with stress so that it doesn’t knock you down is a smart, proactive step towards overall management of both your mental and physical wellbeing.

The tips that are offered below require some practice and dedication but if you stick with it, before long you will get the hang of it. Eventually, you will be enjoying a much more calm and peaceful daily life.

Tip #1:  Slow Down and Step Back

Remind yourself to slow down and to either mentally or physically step away from the stressful situation in order to gather perspective and allow the situation to have a chance at naturally resolve itself. Do this by:

Gathering your thoughts

Talk to yourself or journal out your thoughts. This activity will open up perspective where in the heat of the moment you were unable to see it.

Reflect

Allow yourself the benefit of time to think about the stressful situation. Ask yourself to view both the problem and potential solutions from all perspectives.

See the Big Picture

Put yourself in the position of a neutral third party and then ask that party how they see the situation. What comes up may surprise you.

How Important Is This?

We cannot afford the time, money or energy to be invested in everything that give us discomfort. Ask yourself if this is really the issue that you want to be engaged in. Will this issue matter in a day from now, a week from now, a month from now, a year from now? Ten years from now, will it matter at all? Probably not worth getting stressed out about.

Tip #2:  Breathe Deep and Relax

Breath is such an important contributor to reducing stress. This is because when you breathe deeply, you are sending a message to your brain to calm down and relax. Your brain then sends this same message to your body and as a result, your muscles start to relax, and your overall tension reduces. My favourite way to breathe deeply is to inhale for the count of 6, hold for the count of 6 and exhale for the count of 6.

Tip #3:  Walk Away

If you feel that your stress is triggering anger that involves anyone else, end the conversation and take some time and space. Stay way until you are mentally strong enough to deal with it or until the situation naturally works itself out. Realize that stressful situations can lead to your constantly re-thinking and re-playing things over and over. Mentally walking away means that you put an end the that rumination as well.

Tips #4:  Concentration on Something Else

Stress can consume your thoughts. It can be helpful to kick it out of your mind and replace it with something more positive, calming and fruitful. Go for a walk, read a book, meet up for a coffee with a friend, catch a movie, etc. The idea is to give your mind a break and to think about something other than what is stressing you.

Tip #5:  Burn Off Energy

When your body sends out a stress response, it thinks you have something to physically respond to. Often, we don’t have anything that needs running away from like a charging animal or anything of that sort. Still, your body needs to respond to burn off this extra energy. Physical activity can be a great way to relieve stress. Go for a walk, take a jog or hit the gym, whatever you feel up to.

Tip #6:  Talk It Out

One of the most important things to do in a stressful situation that involves another person is to communicate effectively. This involves clearly expressing what you think, how you feel and what you want without demanding that you must have things your way. The basic message is “we both matter so let’s work this out.”

Let’s Connect

I hope you find these tips interesting and helpful in managing your day to day stress.  If you are interested in how coaching can help you manage stress and ward off anxiousness, go to my website and request a complimentary consultation.

And as always, I invite you to join in on the conversation on Facebook and Instagram.

To our Health and Wellbeing,

Karen

Disclaimer and Privacy Policy

Living with Anxiety

Most people experience feelings of anxiety before an important event such as a big exam, business presentation or first date. Stress in this type of situation is normal and it is a proportional reaction to an external pressure. Most people will experience some form of anxiousness in their lives and for the majority, the feelings of nervousness and worry disappear as soon as the event has passed.

Anxiety Disorders

Having an anxiety disorder however is usually diagnosed when the cause that is triggering the person to feel frightened, distressed and uneasy has no apparent reason. New research shows that anxiety disorders can run in families and that they can have a biological basis much like allergies or diabetes. Anxiety disorders may also develop from a complex set of risk factors including personality and life events.

Anxiety dramatically reduces a person’s productivity and quality of life. For these reasons alone, it is imperative that the person struggling with these feelings seek help sooner rather than later.

Symptoms of Anxiety

If you are experiencing anxiety you are not alone. Over 20% of adults have expressed some degree of experience with anxiety. Some of the more common symptoms experienced are:

  • Feeling restless
  • Feeling tired
  • Difficulty concentrating
  • Irritability
  • Muscle pain, tightness or soreness
  • Difficulty sleeping (both falling asleep or staying asleep)

Anxiety is all about worry and fear. Worry and fear happens when something causes you to learn to be scared and worried. This learning process affects your thoughts and your body, for example by causing your heart to race or excessive sweating. You can address your anxiety by examining your thoughts and physical reactions that are happening in your mind and body. For example, you can re-learn how to be around the thing that scares you and NOT react with fear.  This is done by reprogramming your thinking and behavioural habits.

How to Address Anxiety

Some examples of how to address anxiety are:

Coaching or Therapy: There are many different types of coaching as well as therapy options. It can be a great way to change behaviours, gain confidence, learn new skills and talk with someone openly and honestly.

Support Groups: Support groups are made up of individuals with similar experiences who meet regularly to discuss their experiences. Talking to people who are also going through the same experience can make you feel less alone and more connected. It also creates a space where people can share what has worked for them.

Medication: Medications prevent your body from reacting in a fearful way. They create a sense of calmness by slowing down your brain activity.

Lifestyle Changes: Research has shown that exercise, meditation and yoga can all improve mood and overall well-being. Research also shows the importance of nutrition and certain supplements in supporting brain and mood. Other things like taking time to take care of yourself, trying activities you enjoy, and spending time with people or environments where you feel supported can help as well.

While there is no specific answer, there are many options and combinations of options that can all address living with anxiety. It can take some time to find what works for you and sometimes just knowing that there are approaches to try can be all that we need in this moment to feel calm.

Watch for my next blog where I discuss the best stress reduction techniques.

Let’s Connect

How can you practice imagination today?  What in your life can you build an imaginary story around?  What’s stopping you from imagining – nothing!

If you are curious about how my coaching services can help you access your greater, unlimited self and move you away from a life of anxiety, sign up for a complimentary consultation.

And as always, I invite you to join in on the conversation on Facebook and Instagram.

To our Health and Wellbeing,

Karen

Disclaimer and Privacy Policy

How Journaling Can Help Anxiousness

As someone who actively manages her anxiety every day, journaling has become one of my must-do activities. I find it both easy and fun to do. It relieves my level of stress as well as works though my anxious feelings and thoughts. When anxiety shows up, typically I am ruminating, and my thoughts are going unchecked. With a little focused examination of my thoughts, I can often see the errors in my thinking, and I can experience some relief to my anxiousness.

Often my clients ask me how they can get started journaling. I coach them through the following steps:

Steps for Journaling

  1. It is important to carve out at least 5 to 15 minutes and to find a quiet spot where you can be alone.
  2. Grab a pen and either a notebook or a pad of paper and then just start by writing whatever is on your mind, whatever is bothering you. I like to have a special journal that I use just for journaling.
  3. Write about your concerns and worries. Don’t worry about your grammar or penmanship, just write. Focus on what you are thinking right now, describing the events that are most troubling. Most of the time, anxiety doesn’t have to do so much with what is happening right now but instead about what will happen in the future. If it is the future that is troubling you, then write about those thoughts.
  4. Make sure you write about your concerns and fears in chronological order. In other words, start with what is worrying you right now. Then, explore what you think might happen next and then what you fear will happen after that. Write about how all of this will affect you.
  5. Next, read and re-read what you wrote.
  6. Now re-think about what you wrote by exploring all of your concerns and thinking about other options or perspectives that could change the circumstances. Be a little tough with yourself. Ask yourself, how do I know that this will happen? Couldn’t the outcome be a different, much more positive one? How likely are the circumstances that I am most fearing? Challenge your fears. Often when we challenge our thinking, we relieve our anxiety because we see that things are less likely to happen than we think.

End with a Quote

Now that the anxiety and fear has been reduced, I like to finish off my journaling by writing out an inspirational quote. The quote does not have to be well-known, it usually is just something that I find motivating for me to stay positive. I like to write about why the quote has deep meaning in my life and how I want it to reflect the message in my daily activities.

Three of my favourite inspirational quotes are:

  1. Do not be too timid and squeamish about your actions. All life is an experiment. The more experiments you make the better. – Ralph Waldo Emerson
  2. When a man has quietly made up his mind that there is nothing he cannot endure, his fears leave him. – Grove Patterson
  3. When you change the way you look at things, the things you look at change. – Wayne Dyer

Let’s Connect

How can you practice imagination today?  What in your life can you build an imaginary story around?  What’s stopping you from imagining – nothing!

And as always, I invite you to join in on the conversation on Facebook and Instagram.

To our Health and Wellbeing,

Karen

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