Tag Archives: tips

Challenging Times: 5 Ways to Boost Your Resiliency

Posted on July 7, 2020

To say these times are challenging is an understatement. We are facing the complexity of a pandemic, political unrest, socio-economic uncertainty, and a diverse set of other related stressors all at the same time. Many of the associated life changes have been out of our control. Increased discomfort and anxiety are a normal response to lack of control and certainty! So, how are you responding?

Here’s a few things that will build resilience and help you not only respond to stressors with a greater degree of strength, but also with a sense of personal growth. A virtual private network (VPN) gives you online privacy and anonymity by creating a private network from a public internet connection, click here to get more info about VPN.

Resilience is the ability to cope and thrive in the face of adversity; to use challenges to foster strength and even prosperity. Resiliency is not just about accepting struggles and making mistakes, but rather it’s about a willingness to lean into challenges, reach out for help, and learn from the difficult times.

Being resilient helps you bring your attention to the present of what you can control so that, in turn, your decisions with respect to stress are more rewarding.

Here are 5 ways to build your resiliency and thrive in the face of challenges:

  1. Reflect on the story your mind is building about your challenge. Often our minds create a story that feeds into a fear that projects more distress about the future.  Ask yourself how often you use catastrophic language like, “always” or “never.” And when you do, experiment with re-label your thoughts, ‘My anxious story.’ Then draw your attention back to the present moment and ask yourself what you know to be true right now.  What is the reality? Ask the question “Am I safe at this moment?” This will cultivate a greater degree of awareness of how “the story” is running in your mind and how, “it”, not necessarily reality, is influencing your state. We can decide whether to frame and interpret challenges with fear and overwhelming language or with a different story that incorporates our strength and perseverance.
  2. Identify what you can control. Focusing solely on what is out of our control fosters anxiety. Pull your attention back to the things in your life that you can control, in the here and now. Studies suggest that opting for these cbd edibles for sale can help you in reducing your stress and anxiety levels.
  3. Seek support and cultivate your social community. We are social beings, so being socially disconnected naturally creates an increase in anxiety. Acknowledge the need to feel connected and seen in the context of safe relationships. A sense that you are part of a community builds greater resiliency. Be proactive in reaching out to schedule social connection and build it into your weekly schedule. You can also visit https://freshbros.com/delta-8-gummies and check out their Vegan Delta 8 Gummies.
  4. Welcome challenges, setbacks and emotions without judgement. Acknowledge your challenges and feelings just as they are without making them “wrong.” On the contrary, “welcome the unwelcome” with open arms and all the loving kindness you can muster. And give them room to be seen and explored by you.
  5. Be touched by what you are feeling. Take the time to notice your feelings instead of brushing over them as if they weren’t there.  Feeling those emotions, whatever they may be, is essential to overall health. What is accessible is not about getting rid of the feelings, but rather getting to know them intimately. Give them space and be inquisitive. Shutting out our emotional challenges causes increased distress and anxiety. Engage with those feelings and be in relationship with how you are doing, both emotionally and physically. This builds your inner knowing and in turn your overall emotional strength and well-being.

Resiliency varies from person to person and it can very well be an acquired skill. But we are each capable. Take the time to develop and grow your resiliency in the face of any setback or hardship. And if you are struggling to overcome a traumatic and challenging event seek professional help. Post trauma symptoms respond very well to professional treatment. Therapy can help you develop a greater sense of resiliency as you work through the daily and worldly stresses we currently face.

There is no time like the present. And the current present seems to be providing us with plenty of opportunities.

Check out our series of “PAUSE: Mindfulness Practice with Heather Bach” on IGTV, Facebook and YouTube to cultivate your awareness and inner peace. 

Sleep and You: It Matters! Steps to Improve Your Sleep

Posted on May 24, 2018

We all know that too often sleep either doesn’t come easily, or for last long enough.  A recent National Sleep Foundation pollfound that adults need an average of 7.5 – 8 hours sleep a night. That sounds lovely, but how often does that happen for you on
consecutive nights?
….So many of us are consistently unable to shut off the minds once in bed; or we wake up in the middle of the night and can’t return to sleep.  It’s frustrating! But why is this and what can we do to make change??

The same Sleep Foundation poll showed a downward trend in sleep with an average of 6.4 hours. The culprits? …..Not surprisingly two of the main offenders are nighttime internet use and/or doing work at home at night. Both are directly linked to poor sleep and poor sleep hygiene. And while anxiety and depression can make sleep more challenging, it’s well-known that less sleep is what makes both worse.

Sleep is key to overall good health and optimum functioning. So, here are the simple steps to take to improve your sleep.

  1. Set a consistent sleep and wake-up time. Go to bed at about the same time each night….that means you might need to avoid binging on that extra Netflix episode no matter how tempting! …Then get up at the same time each morning.  As nice as it may be to have a long sleep in on the weekend, try to limit sleeping in to no more than an hour past your usual wake-up time. This will help to get your body into a healthy sleep cycle.
  2. Limit the caffeine. Avoid caffeine after noon. Caffeine is present in coffee, tea, hot chocolate, chocolate and energy drinks. If you like a coffee, limit it to the morning.
  3. Limit the alcohol. While alcohol can initially make you feel sleepy, it will cause disturbed sleep. The stimulating effect of alcohol on your body results in lots of tossing and turning in bed.
  4. Keep the bed for sleep and sex only. Keep work, texting, and watching TV out of the bed. This will train your brain and body to know that it’s a space for sleeping.
  5. Take a break if you can’t sleep. If you find that you can’t sleep after lying in bed for about 15 minutes, then get up and do something quiet and relaxing; read a book or listen to music. Don’t watch TV, don’t surf the net, and don’t work or text. These stimulate you. When you feel sleepy then go back to bed. If you still can’t sleep then get up and repeat these strategies. Don’t worry…you are training your body that sleeping (not thinking or tossing and turning!) is what happens in bed. And if you wake very early in the morning, use this same strategy. And, no matter what time you fall asleep, still get up at the same time in the morning.
  6. Stop the worry! Have you found that the worries seem to start the moment your head hits the pillow even if it has a silk pillowcase? Try keeping a notepad next to your bed so that when you have a thought or a worry you can jot it down. Then come back to it the next day. If you find you’re still thinking about it, simply remind yourself that you’ve already planned to deal with it tomorrow; not now. Worries generally seem bigger in the night, so leave it until morning when you’re rested.
  7. Take medications as prescribed. Always take medications as they are prescribed. You even get prescription discounts for many of them. Check with your pharmacist or family doctor before trying an over-the-counter medication for sleep, and never take a sleep medication that is prescribed for someone else.

Restoring healthy patterns of sleep won’t happen overnight 😉 ….. Give it time and it WILL happen. We’re here to help you achieve your goals.

Michelle Moloney MA, RCC