Tag Archives: wellbeing

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. Book a life coaching session at hellomanpreet.com, 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. 

Emotional Eating During The Holidays

Posted on December 14, 2017

Most emotional eaters dread the holiday season with its treats, food focused social events and hyper buffets. That’s because food is the socially acceptable addiction, compulsion and even obsession. For emotional eaters, this can make the holidays a time of self-loathing, complexity and strain. We hope these few tips can help you more successfully negotiate this seasonal food-fest:

  1. Plan, Plan, Plan! And write down your danger zones.

Danger zones are those times, people and places that are most challenging for you; when you find yourself walking away feeling out of control and beating yourself up having eaten too much for your own comfort. So, when you know one of these dangers – places, people or times –  is approaching, PLAN how you will get through with minimal harm to yourself. Yes, I mean food harm. Those might be times when your behavior with food has you riddled with guilt and even wishing to hide from your loved ones. If the buffet or a larger meal event is your danger place, ask yourself, “What can I do to manage at this meal-focused event?”  Make a plan ahead of time.

  1. Self-nurture.

Make a list of items that take from 2-minutes to a full day. These items are things you do for yourself where you are a priority, where you feel loved and cared for by that most important person, you. This will increase your attention to balance at a time of year which is all about giving and taking care of others. Emotional eaters are typically caregivers and their weak spot is self-care. Remember when you are cared for, you have more to bring to your loved ones.

  1. Breathe.

Emotional eating is closely linked to anxiety. So, slow down…..and breathe. Take notice of how you are feeling in your body. Notice that you are okay for that moment when all you need is to breath.

  1. Boundaries!

Emotional eaters are so overly focused on others, they often forget to notice and take care of their own boundaries. Ask yourself, “Where is my limit?”  Perhaps you can only stay at that family event for 1.5 hours rather than 5. Take care of yourself. Emotional eating is the body’s way of getting your attention and telling you that something is wrong. You have limits, so slow down and listen to them. And make your plans with full consideration of those limits. Assertiveness is simply declaring your boundaries. Following through with these limits is simply asserting your needs with yourself and with others.  You have a right to this so take that small risk with those who care for you and be more assertive today, and throughout the holidays.

  1. Take a risk.

Take risks with family and friends even when they are not used to you setting limits. Emotional eating is one way for us to hide from the risks of interpersonal intimacy. Take the risk to let them know you’re experimenting with some limits or boundaries and that you appreciate their willingness to support you.

  1. Plan, Plan, Plan 2.0.

If you have a danger food that you know weakens your resolve, plan around it. Be honest with yourself about your vulnerability with certain foods. It’s OK. Plan accordingly and don’t have this food in your house over the holidays. Ask your family for support with this. Their understanding will surprise you

  1. Don’t restrict!

This may sound crazy but we know emotional eaters chronically restrict in attempt to counter their emotional eating behavior. Restricting radically increases emotional eating behavior. Eat every 2.5-3 hours, even if it’s simply a small handful of nuts.

  1. Slow down…..eat mindfully. 

Taste, smell, see and notice the texture and sensation of each bite. Enjoy your food while you are in relationship with it. Be present. Rather than food being a substance you use to distract and harm yourself, let it be an experience you appreciate.  Your task is to find a more peaceful and harmonious relationship with food and yourself. This is possible!

Taking care of yourself makes you a better partner, mother, father, friend, daughter, son, brother, sister, cousin….

Even though the holidays is hyper focus on food, this season is really about connecting with our loved ones and making time to celebrate our relationships by sharing quality time together.

Enjoy this holiday season celebrating moments with Peace and Love.

Mindfulness for Youth Program

Posted on April 29, 2016

Mindfulness For Youth ProgramStart Date: May 15th, 2016
Location: Our primary location at 15th and Lonsdale in North Vancouver
Rate: $235

Hi Friends and Parents,

I’m excited to let you know we are starting our first Mindfulness for Youth Program.  We are looking for youth 13-15 years who are interested in learning more about how their brain works and how to work with their brains!

The more we learn about the practice of mindfulness and the brain, the more we see that mindfulness is one of the keys to improving our ability to:

  • manage stress
  • perform better on tests
  • improve concentration
  • reduce symptoms of anxiety and depression
  • increase overall wellbeing

With the incredible pressures and stressors on youth today, coupled with rising rates of anxiety in youth, we specifically designed this program to assist youth in changing the way they manage stress. Our Mindfulness for Youth Program brings knowledge and understanding through instruction and practice in a small group setting where youth will:

  • Discover how to identify the difference between helpful levels of stress vs damaging anxiety
  • Learn what a resilient and flexible mind is, and how it can be best developed
  • Gain an understanding of stress and the brain physiology
  • Develop tools to identify and better manage stress
  • Take home a collection of mindfulness skills

Our first 4-week Pilot Mindfulness for Youth starts May 15th, 4-6pm at our primary location at 15th and Lonsdale in North Vancouver. Being a pilot program, we are offering the discounted rate: $235

This is a small group setting with very limited spots available. Please contact me with any questions and/or to register.