"Relaxing with a Mental PDA" Your 5-Minute Daily Programme to Stress Management
We all have a favourite expression when it comes to being stressed out, and I wouldn't bother naming all of them since it may also vary in different languages. But when it comes down to it, I think that it is how we work or even relax, for that matter that triggers stress. Ever been stressed even when you're well relaxed and bored? I know I have.
Since stress is unavoidable in life, it is important to find ways to decrease and prevent stressful incidents and decrease negative reactions to stress. Here are some of the things that can be done by just remembering it, since life is basically a routine to follow, like brushing your teeth or eating breakfast. You can do a few of them in a longer span of time, but as they say-- every minute counts.
Time management skills can allow you more time with your family and friends and possibly increase your performance and productivity. This will help reduce your stress.
To improve your time management:
It is important that you identify your coping strategies. One way to do this is by recording the stressful event, your reaction, and how you cope in a stress journal. With this information, you can work to change unhealthy coping strategies into healthy ones - those that help you focus on the positive and what you can change or control in your life.
Some behaviours and lifestyle choices affect your stress level. They may not cause stress directly, but they can interfere with the ways your body seeks relief from stress. Try to:
Social support is a major factor in how we experience stress. Social support is the positive support you receive from family, friends, and the community. It is the knowledge that you are cared for, loved, esteemed, and valued. More and more research indicates a strong relationship between social support and better mental and physical health.
When an event triggers negative thoughts, you may experience fear, insecurity, anxiety, depression, rage, guilt, and a sense of worthlessness or powerlessness. These emotions trigger the body's stress, just as an actual threat does. Dealing with your negative thoughts and how you see things can help reduce stress.
Whether you're the mail guy, the CEO, or probably the average working parent, stress is one unwanted visitor you would love to boot out of your homes, especially your life.
How many times have you walked passed a mirror only to have a highly critical thought about yourself?
How many times have you thought or dreamed about doing something or changing something in your life only to talk you self out of it thinking you might not be good/strong/smart/pretty enough?
Have you every wished you could just wake up one morning feeling light and buzzing with joy happiness and excitement for the day ahead?
I know I used to feel exactly like that. And social media platforms didn’t help, because you easily find yourself comparing your life or yourself to what you see. But what you see has only been chosen to be shown.
Throughout my learning and instructor training for my BalletBeFit certification I got the opportunity to dive a little deeper into my soul.
This truly enabled me to let go of my own limiting self beliefs and understand what was really crushing my self confidence. The more I was able to get a healthy sense of self esteem the closer I felt to creating a life I love.
I wanted to pay this forward, so I put together a little ebook guide on self esteem along with a workbook containing simple steps to improve self esteem and self love.
So here is the link to download my unique Self Esteem bundle, it contains a guide, a workbook and 2 coloring pages, because coloring can be really soothing and help you gain some perspective.
Maybe you don’t know this but I was blessed by the gift of ballet from a very very young age. At 2 years old my parents sent me off to dance class and ski groups.
From the age of 8 jogging became a required cross training activity for both those disciplines.
One thing leading to another I joined the local track club and snowboard club with @marionbrodeau I still wanted to dance but by the time I was 17 my ballet professor told me she refused to invest her energy in a ballerina that risked breaking a limb when riding down the slopes. I was a rebel too cool for school so I quit there and then.
It broke my heart ... I felt so lost... my eating disorder worsened.
Fast forward to 2013 when I was training for my first marathon I realized how much of the ballet values I could carry over onto my running training: nurturing the body, training and repeating over and over again, pushing out of the comfort zone, discipline and so much more.
It was then that I felt the need to reconnect with this form of art and expression.
When I moved to NYC I attended many dance classes and found myself shying away in the corner as they were all super pros...
I felt uneased yet I wanted to dance and do the barre work.
Then one day I came across an amazing class designed by @rachelwithershq called BalletBeFit soon enough I was hooked, this class has brought so much goodness in my mind my body my soul and my life. It’s helped me heal past injuries, improve my mobility, and I am a better runner for it, I am truly able to run with my heart lighting my highway.
This has been a true gift and I am excited to share what is coming along.
A Future You Can Believe In
When your self-esteem begins to rise, you realize you have options you never hoped for. Suddenly, your future isn’t bleak and depressing. It’s exciting and filled with new opportunities and experiences. Rather than dreading the future, you’re anticipating it. So, what’s next? How do you get from where you are today to that bright, shiny future that you’re looking forward to?
It's time to dream a dream.
Start by dreaming. What is it that you really want to do? Try to think about what you’d like your life to look like if money and time weren’t factors. Would you take dance classes? Start your own business? Embrace your inner artist? Travel across the country in an RV?
You can’t work toward your dreams until you’ve identified them. It’s OK to have multiple dreams. Most people are multi-passionate. They have a passion for several different things. You don’t have to just pick one thing and be that for the rest of your life.
What does your future self want to accomplish?
It’s time to figure out what you want to accomplish. This isn’t about titles or money or fame. It’s about how you want to be remembered. How will leave your mark on the world?
Do you want to be remembered for being that sassy businesswoman that provided clean drinking water for an entire village in a third world country? Do you want to be remembered as the artist and foster mom of countless teens that didn’t have a place to go? Do you want to be the secretary that decided to go to medical school at age fifty?
What do you see as the major road block to making that happen?
Anticipating road blocks ahead of time can be helpful when you’re thinking about the future. Common road blocks might include time, money, or a lack of emotional support. You don’t have to have all the answers right now. Just acknowledge the road blocks. By doing this, you’ll be better prepared mentally and emotionally when you encounter setbacks or problems along the way.
What does your life look like when that road back is in your rear mirror?
No matter who you are or what you’re trying to achieve, you will encounter road blocks. In order to prevail over them, you have to have a clear vision of your future. This vision has to be strong enough to motivate you when you’re still living your ‘before’ story. If your goal is to go back to college, then imagine that moment when you walk across the stage in your graduation gown. If your goal is to start a business, imagine that moment when you get your first client. Hold onto your vision.
Dreaming about your future and planning for it can be exciting. It can also feel a little scary at times. But don’t let the fear stop you. You deserve a beautiful future filled with dreams.
Start creating your beautiful new future today by downloading the free workbook.
Is It Your Environment that Needs to Change?
Low self-esteem and a lack of confidence can be caused by a number of things. Many people think that to fix low self-esteem, you have to look inside yourself. While it’s true that there are internal things that cause low self-esteem, there are also external factors that can contribute to low self-esteem.
Instead of looking inside for all the reasons you're not more confident or successful, let's look at the space you live in. Ask yourself these questions and spend some time thinking about your answers.
Are You Playing Small?
Sometimes we feel small because we're living small. This doesn’t mean that you have to drop everything and go backpacking through Europe right now or that every moment of your life has to be an epic adventure.
But for many people with low self-esteem, it’s easy to get into a rut. You start believing that you can’t do better and so you stop trying. You create a self-fulfilling prophecy without realizing it. Look at your life right now. What limitations have you accepted without challenging them? What areas of your life have you accepted as “good enough”?
Are You Encouraged and Uplifted by Your Friends and Family?
We are deeply influenced by the people we spend time with. This can be a good thing if you’re spending time with positive people. But if your friends and family are unkind or negative, that same attitude can rub off on you.
Ask yourself how you’d feel if you didn’t speak to a certain friend or family member for a week. Would you feel relieved at the thought of missing Aunt Sylvia’s rants about the job she hates? Would you feel sad if you missed that call from your sister who helps you see the best in the world?
If there’s someone negative in your life, you don’t have to cut them out completely. But do look for ways to limit your time together and don’t be afraid to change the topic of conversation if things take a negative turn.
Are You Pursuing New Experiences?
Often a lack of confidence and self-esteem can be caused by becoming too comfortable. You do the same things in the same way every single day. You don’t change things up. You don’t challenge yourself to experience new things and you don’t go beyond what’s safe and comfortable. This can cause you to stop growing as a person.
When you go outside your normal and look for new experience, you open yourself up. You discover new ways to do things. You find solutions that you wouldn’t have come up with any other way. You learn more about yourself and the world around you.
You can find new experiences into your life just by looking for opportunities outside of your comfort zone. Try a different type of cuisine. Drive a different route to work. Volunteer at an organization that you wouldn’t typically support. Take a weekend road trip and see where you end up.
Your environment shapes your self-confidence, so don’t be afraid to look around at your life and make some changes. Surround yourself with people and experiences that build up your self-esteem and make you happy.
Discover how your environment is impacting you with a free bonus workbook.
Conquering Negative Self Talk
Low self-esteem can cause negative self-talk. This can further lower your self-esteem causing a vicious cycle where you continually feel bad about yourself. The good news is that you can change the way you talk to and about yourself. When you conquer negative self-talk, your self-esteem will improve. You’ll gain more self-confidence and you’ll feel more optimistic about your life in general.
If you’re ready to break the cycle of negativity, you need to understand these essential truths.
Actions follow thoughts, so your thoughts are important.
Your actions always begin with your thoughts. If you think that you’re destined to be overweight, then it doesn’t matter how many diet books you buy or how many nutritionists you talk to, you’re still going to be overweight. You’ll stay overweight because you haven’t changed your mindset.
If you want to change your life, you have to change your thoughts first. Instead of thinking that you’re destined to be overweight, flip the script. Say to yourself, ‘I am in control of what I eat and how much I eat’. Doing this changes the story you’re telling yourself. You just went from the victim in this story to the victor.
You don’t have to be carried away by negative thoughts.
You are the only one with the power to change your mental soundtrack. Just because you have a negative thought doesn’t mean you have to listen to it. You have the power to change your focus. Instead of concentrating on the terrible day you had, start thinking about a simple pleasure you’re anticipating like getting to change into your warm pajamas tonight or hearing your son’s laughter during a silly bedtime game. By focusing on the positive, you’re teaching yourself to let go of negative thoughts.
Garbage In = Garbage Out
It’s hard to stay positive if you’re constantly consuming negative information. If you really want to change your negative self-talk, then you have to focus on consuming good stuff. You want to read and watch content that lifts you up. Not only will you feel better, you’ll notice that your self-talk is more optimistic when you focus on the good.
Practice positive affirmations.
What you say about yourself becomes your truth. That’s why it can be helpful to practice positive affirmations every day. Start by looking in the mirror and telling yourself, ‘Today, I choose to be happy’ or ‘Today, I choose to fully accept myself’. When you speak these thoughts out loud, they’ll begin to affect how you talk to yourself and how you live your life.
Everyone struggles with negative self-talk at some point in their life. The important thing is not to beat yourself up when you realize your thoughts are negative. Accept that you had a negative thought and replace it with a positive one.
Conquer negative self-talk when you download the free workbook.
Roadblocks to Believing In Yourself
Believing in yourself is often touted as the cause of success. But if you have low self-esteem, it’s not easy to believe in yourself. You may struggle to step outside of your comfort zone and look for a way to make your life better. You may believe that you don’t have the means to better yourself or that you don’t deserve a better life.
You can change your life and it starts with believing in yourself. But first you have to identify what’s holding you back. Here are three common self-esteem killers that can keep you from living out your true potential.
Do you look around and feel like everyone else has a handle on life but you? This is a common feeling, especially in our digital age. Maybe you have a friend on Pinterest who always seems to have a clean house. But you don’t see what her house looks like when the kids have the flu and there hasn’t been time to do any laundry.
Seeing your friend’s good days can leave you feeling like you’re a failure because your house doesn’t look clean all the time like your friend’s house is. When you’re on social media, you’re constantly exposed to the best side of someone’s life. You rarely see the ugly parts, too. It’s important to remember this when you’re scrolling through your news feed.
The past often shapes us and affects us far more than we realize. Negative situations in your past can make it hard for you to believe in yourself. Maybe you were in a toxic relationship with a partner who verbally abused you. Maybe you grew up with an alcoholic parent or maybe you were bullied in middle school.
Your past can be the biggest threat to your present if you don’t take action. It can take a toll on your self-esteem and crush your sense of confidence. If you’ve been in a bad situation in the past, you’ll need to re-train your thought process. You may need the help of a therapist or life coach to help you deal with painful situations from your past that are keeping you stuck.
Are there current relationships with a dynamic that keeps you questioning yourself? Sometimes, other people can undermine your sense of self-esteem. They may do it subtly by making unkind remarks and dismissing these remarks as jokes. They may discourage you from taking action a project you were really excited about. They may tell you that you’re not good enough to reach your goals.
Few things are more painful than a friend or loved one that is unkind and unsupportive. If possible, try to have a conversation with this person about their behavior. In a healthy relationship, there’s room on both sides for honesty.
But if your loved one or friend still won’t be supportive, you should consider limiting how often you interact with them. If you do have to be around this person for some reason, try to have a nurturing activity planned for yourself later after your interaction.
Just like you can switch your iPod to a different song, you can change your thoughts about yourself from negative to positive. It takes a lot of work and it doesn’t happen immediately. But as you begin to focus on your positive qualities, you’ll experience a boost in your self-esteem and find it easier to believe in yourself.
Which road blocks are holding you back? Grab a copy of the bonus workbook to find out.
The First Steps to Improving Your Self-Esteem
Self-esteem is how you view yourself. It’s the lens you look through when you consider who you are. If you have low self-esteem, you may view yourself in a negative way. Instead of thinking about how you have the gift for communication, you see yourself as someone who just can’t shut up.
When you have low self-esteem, it’s easy to fixate on your flaws. But you don’t have to let low self-esteem destroy your confidence. There are simple steps you can take to start building up your self-esteem today.
Stop living in the past.
People with low self-esteem often hold on to their old mistakes. They replay them in their minds again and again, wishing they could do things differently. But the problem is that you can’t change the past.
The first step toward increasing your self-esteem is to forgive yourself and let go of mistakes. One way you could do this is by journaling about your mistake and destroying the pages when you’re finished. Any time you’re tempted to relive your mistakes, remind yourself that those pages of your life are gone and that today’s a new day.
Pursue work that you enjoy.
Low self-esteem can take a toll on your ambitions. You may be stuck at a job you hate because you worry that another employer won’t want you or that you have nothing valuable to bring to another employer.
Building up your self-esteem can help you find work that you’ll enjoy. Start by looking at your current job. What do you enjoy? What areas do you shine in? Try asking your boss these questions or look at your old job reviews for answers.
If you’re in a job you hate and you can’t change it, do things you enjoy in your free time. Pick up an old hobby or look for a new one. This is a simple way to discover talents and abilities that you didn’t know you had.
Finish a project you really care about.
Focus on what you’re naturally drawn to. Maybe you’re crafty and can knit blankets. Maybe you love creating new recipes in your kitchen. When you focus on finishing projects you enjoy, your self-esteem will slowly increase. You’ll start to feel better about yourself and have the energy to do even more of the things you love.
When it comes to building up your self-esteem, understand that it’s a gradual process. Concentrate on taking small steps toward your goals and be kind to yourself when you make a mistake.
Take the first step to improving your self-esteem when you download the bonus workbook.
How are you doing with your New Year’s resolutions?
By now a lot of people have fallen off that band wagon. I honestly wish that we could think of health as a lifestyle – you know, something that allows you to live longer and happier, filled with energy and confidence.
You see, I believe having a FIT FAB body & soul should be something that happens throughout all of the seasons.
Let’s chat about what longevity looks like and what are the things that we need to do in order to maintain our bodies in top shape. From the inside out. From digestive, to glowing skin – to aging gracefully.
NOW THAT sounds like something that we can stand behind, right?
Because honestly, sometimes I think it’s harder to fall off the band wagon and try to hop back on it, baby!
Let’s boost our immune system, let’s get that mermaid glow, let’s get that beach body!
Are you with me?
I got a little treat for you today that I like to drink up every week during the summer. It’s packed with vitamins and nutrients that help me feel amazing! Check out these amazing superfoods for Age Defying Skin AND a top recipe below to get bring back your GLOW!
The Best Superfoods for Age Defying Skin!
As you grow older, you start to look towards anti-aging options in your daily life. These may consist of everything from makeup to essential oils as well as superfoods. If you are trying to change your diet plans and incorporate superfoods that help with anti-aging or offer advanced anti-aging benefits then there are a few you can consider. In fact, you may already be ingesting some of these foods now, and will find you only need to add more of these nutrient rich anti-aging superfoods. Here are a few to consider for your own anti-aging routine and issues.
When you think of anti-aging superfoods you may be looking for foods that focus on your body, either internally or externally. The truth is, anti-aging also deals with your mind and memory as well. If you are concerned about your memory, and have noticed some issues lately, consider adding blueberries to your diet. You can do this in dried form, powder, in juices, as part of superfood bowls, or as part of a superfood fruit salad. You can even incorporate them into salad dressings. In addition to anthocyanins, that aid with memory, they also have anti-inflammatory attributes that can help aging muscles and joints.
The great thing about using avocados in your anti-aging superfood plan is the ease of which you can add them. One of the easiest ways to add avocado is to blend it to a cream form with a little bit of olive oil and then use it as a mayonnaise. This can also be done in salads as well as a replacement for many dressings. Avocados can be found year round in most areas. They work in anti-aging due to their monounsaturated fats, normally called good fats, that help absorb and keep other nutrients in your body for longer. This means they boost your other superfoods to their maximum benefits.
Kale is one of the most popular forms of leafy greens used in anti-aging superfood recipes. They contain phytonutrients which prevent free radical damage to the body. They also help reduce heart disease and the risk of heart disease, which is a huge concern for most people looking at assistance with anti-aging. You can easily add kale and other leafy greens into juices, smoothies, and as a simple daily salad as well.
These foods can be added to your juicing, smoothies, superfood bowls, and even as capsules that are taken throughout the day. Remember, most superfoods work best when used with a complete healthy eating diet plan and exercise routine.
Heres one my favorite smoothie recipes to help restore that beautiful skin:
1 cup hemp milk, almond milk, oat milk, or coconut water as your base
1 handful frozen or fresh organic wild blueberries
1 tablespoon extra-virgin
1 tablespoon hemp seeds
1 tablespoon chia seeds
1 pinch of cinnamon
Stevia or 1 tablespoon raw honey, if you need to sweeten it.
Add all ingredients to your high-speed blender and blend until creamy
Go on and try it - you’ll love it!
Yours in health,
ps: Here’s a tough pill to swallow: The State of Your Skin Speaks Volume About The State of Your Health! If you want to keep your body healthy and do magical things for your skin then get ready for my Summer Detox Program! Register by July 8th and you only pay $77!
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