Sleep, Sleep, Sleep – Counting Sheep!

The whole world seems to be tired or experiencing a “mental fog.”

We are living in a society where one in every three of us is not getting enough sleep. There are waaay too many things preventing us from getting a good night’s rest. Some of these are by designed by business interests that want to keep us awake, so our relationship with sleep is not the healthiest. When you consider COVID stresses, streaming videos, and for some, nightlife, it is easy to understand.

Sleep is a topic that should be taken seriously. It is one of the most important aspects of your health and life. Good sleep involves an understanding of diet, exercise, and work/life integration. We know that without a restful, peaceful sleep, we are not our best selves. The goal is to calm our mind and central nervous system.

Sleeping tips for anyone (at any age) can be helpful. Consider the tips below if you are someone who gets up in the middle of the night and can’t fall back to sleep, or if you have a hard time falling asleep once you get into bed.

A few things you should know before I get to my tips. When you wake up in the morning, your cortisol (stress hormone) is high. The reason is because it helps to keep you awake and alert as you get ready for the day ahead. So, ease into the day.

Next, stress, even when you first wake up, will adversely affect your day and your sleep at the end of the day. So, wait before you begin your “work-day.” By this I mean do the personal things upon awakening first – checking voicemail and emails can wait. Ease into the day – many of us check our voice messages and email the minute we get up in the morning. Any given message can certainly start to cause stress or alertness. Then your adrenals jump up, your cortisol (which is a big part of your sleep process) increases, your heart rate may get higher, and you may get anxious. And then you are ‘off to the races’ and you haven’t brushed your teeth yet!

Pay attention to your resilience level. Your resilience level is shaped by your thinking style (look at what energizes you and what depletes you), your individual needs, and your experiences. How have you sustained your resilience during this pandemic? You have to dig deep to persevere and endure. Sleep, diet, and exercise, which many consider trite, are of the utmost importance. I said this above, but it bears repeating: without a restful, peaceful sleep, you are not your best self.

One of the tools that I use for myself and which I use to guide clients is setting up a nighttime routine. People often hesitate or resist setting up a routine, but they really can work. Think about how good it will feel to get a good night’s sleep. You’ll feel refreshed, clear, and ready to take on the day!

Creating a Routine

Be prepared – mentally. Allowing yourself to calm and decompress helps you to relax. You can visualize how you want your day to go. Leave yourself a list of one or two things at the end of the day so it helps you get started the next morning.

Form a habit. Do the same thing each night at the same time, such as turning off everything electronic at nine o’clock; then brushing your teeth and getting into bed. This sends a message to your body. You are telling your body and your mind to settle down instead of your mind telling you how it is going to be and running the show.

In this process, take command of your chatter or self-talk (and therefore your life). Your mind really does sometimes ‘take on a life of its own,’ literally and figuratively, and it’s hard to quiet it down.

Prepare your body and mindset with an intention to improve your sleeping habits, and to create a routine, so you are not sabotaging yourself each night.

Breathing Exercise

Here’s a simple breathing exercise: 4X4X4. Breathe in for 4 seconds, hold it for 4 seconds, and breath out for 4 seconds. You can adjust the seconds with a rhythm that works for you.

Tapping – Emotional Freedom Technique (commonly referred to as Tapping)

Tapping is a wonderful technique where you tap on different points on your body to release stuck energy. When tapping, you are working on the underlying emotional component and the pain or problem while tapping on it. Tapping calms the mind and nervous system. Five to ten minutes of tapping sends signals to the brain, cardiovascular system, nervous system which allows your body to relax and let go. Considering we have 65-70,000 thoughts each day with 77% of those thoughts being negative, tapping can be very helpful. To learn more about it, feel free to contact me with absolutely no obligation. It’s easy to show this to you on FaceTime or Zoom.

You can also visit www.thetappingsolution.com.

Be Vigilant With What You Put in Your Body and Mind

Biochemically it is important what we choose to put into our body and mind (violent shows, the news at bedtime, junk food, our self-talk, any discomfort or pain) as these choices WILL affect us, both positively and negatively. If you watch the news, don’t watch before you go to bed. Cortisol, a stress hormone, is a very big part of the sleep process. Remember, your mind continues to process even as you sleep.

Mind Dump

I keep a pen and pad on my night table. If I have a lot on my mind I write it down to get it out of my head, knowing that I can refer to it in the morning. It allows me to decompress and that process is calming.

Build Your Resilience and a Positive Mindset

Set your intentions and create a nightly ritual that works for you. Because of the negative slant that our brain has, we tend to think of what’s missing rather than focusing on what we have. You must be intentional with your thoughts. You control your thoughts, they don’t control you.

Take command of your life … Make yourself and sleep a priority.

Do You Have Zoom Fatigue?

Zooming should be in the next edition of the dictionary. It is now more a norm of business interaction than in-person communication. And it can be fatiguing! At first, wow, what fun, but after a while, being on video call after video call gets to you. It becomes fatiguing, both physically and emotionally. Sitting all day can get to your back and neck, and not being with others can feel isolating. Being on constant video calls (whether it’s Zoom or another platform) requires more mental processing than face-to-face interactions. Moreover, seeing ourselves gives us the sense that we are always “on” and have to act accordingly.

Now, the veteran zoomers among us tend to multi-task even more than usual. Our poor brains! The brain is not meant to multi-task so we end up using even more energy to do so.

It appears there are efforts moving us back to “normal.” In some geographic areas and in some businesses, in-person meetings and gatherings have begun, while others are being more cautious and sticking with videos, and still, others are trying hybrid meetings which could be the best resolution of all.

“Normal” is coming, and yes, the COVID vaccine is being rolled out, but as a gentle reminder, it is not a cure. It does not prevent you from becoming infected, and it does not stop the possibility of you infecting others. The vaccine, they say, will reduce your symptoms if you become infected. Therefore my friends, until we understand more about COVID and the different strains, as well as knowing more about the different vaccines, please be careful. Think not only about yourself and also about others.

Here are some tips to help Zoom fatigue:

1) Schedule 10-15 minutes between each call so you don’t burn out.

2) Center and ground yourself in between calls and shake off the energy from one call so you go into the next with a fresh, positive, clear-headed mindset.

3) Stand up and walk around between calls, change your posture, step outside, or do some deep breathing.

4) Eat healthy snacks with protein and healthy drinks and avoid excess sugar and caffeine.

5) Do some exercise stretches at your desk, standing or on a mat. For example, try some bicep or tricep curls, lay on your back, pull your knees to your chest and rock back and forth so you are massaging your lower back.

6) Turn off video camera – Just listen without being on screen. You may be able to focus better just using your auditory sense and giving the visual a rest!

7) Use your time productively and shorten the length of your calls. Try 45 minutes instead of an hour, or 30 minutes, or even 15 if you can. In the course of a day it can make a big difference.

8) Schedule a screen-free time, even if it’s on the weekend.

9) Try a meeting-free day. Do some tasks to catch-up and aren’t screen-related.

10) Reduce stress with whatever works for you – music, meditation, sports, taking your dog for a walk, and so on.

On a personal note … Drum roll: Eliminate the word pivot from your vocabulary – that fatigues me!!!

Tips on Staying Mentally and Physical Fit

What are you doing to stay mentally and physically fit? For physical fitness, if your answer is, I’m not sure, not enough, I want to do more, or I need to do something, then it’s time to get creative.

In pre-Covid times, I was working out by going to exercise classes, playing tennis when I could, and using different machines at the gym. Nowadays, I work out at home. Turning a room or area in your house or apartment into an at-home gym can be the answer. For example, I bought foam square flooring and laid it over tile in my living room so I had cushioning for better body support. I created a workout space for myself consisting of a yoga mat, press bench, various weights, kettlebells, resistance bands, and a table to put my phone or laptop on so I can take online classes. I also really enjoy getting outside and walking my dog.

For my mental fitness, I focus on work, practice meditation, and gratitude, do jigsaw and crossword puzzles, read, write, and journal.

To relax, I listen to soothing music and audiobooks, take walks, get fresh air, bake, and watch Netflix.

Doing all of these things helps me stay clear and positive. There are so many things that are out of our control (especially these days), that being able to focus on the things we can control, like eating healthy, getting enough sleep, exercising, and virtually connecting with loved ones, will help keep us all mentally and physically strong.

What are you doing to boost your mood and fitness during this time?

Rethink, Regroup, Rebuild for Now and the Future  

The new year has gotten off to a quick start. The headlines in the news continue to be about vaccines and politics, and a more recent voice that has been one of hope and promise. Wishing you all to be well and safe. Our medical community doesn’t need more patients! Thank you to all people who have been in service and volunteering to help our country, our world. It’s our duty to leave the earth in good shape for the generations to come. Let’s all work together.

We now have the first month of 2021 behind us. What I found interesting in 2020 was how fast the year passed. With most people working remotely and being home in general, and most activities being shifted to video calls, many thought the year would pass by slowly. Instead, the year seemed to go by at warp speed. Even January passed by in the blink of a second.

Working efficiently and effectively with our time management and organization skills are of the utmost importance. With many of our kids home, ranging from nursery school to college, we need to create an environment that is good for adults and children to work and play. Design or redesign a space that works and is comfortable.

Since we aren’t quite sure what the new normal will look like, I think it’s important to set up some type of routine or schedule so that we have something constant in our lives. Eating our meals together, setting a homework time, monitoring how many zoom calls we are on, and so on, will create some consistency and structure. Where we can have some control in our lives, take it.

Here are a few tips to help you manage … and if you’d like a time management tool simply email me at susan@selftalkcoach.com

Self-time and Self-care
I am putting this tip first because people tend to put it last. If you don’t take care of yourself, you won’t be able to help others. Make sure you have downtime during the day. Take breaks. We should be called human doers instead of human beings. Most of us do, do, do! We are not machines … even machines need to be well-oiled! Try just ‘being.’ Take good care of yourself. Stay healthy. And if you go out, follow safety guidelines. Be respectful.

Pause
A pause allows you to take a breath, to be present, and to be at choice. Therefore it gives you a chance to rethink, to regroup, to rebuild.
“Between stimulus and response there is a space. In that space is our power to choose our response. In our response lies our growth and our freedom.” ~ Viktor Frankl

Be Positive
When making decisions you want to be sure you are coming from a positive mindset. Making fear-based decisions typically don’t bring you the outcomes you desire. Focus on what you have, not what’s missing. We all have the opportunity to be happy and move forward.

Be Present
In the present, we are fully alive and engaged in what we’re doing. It’s okay to think in the past or the future but bring yourself back to the present. It’s only in the present that we can be at choice.

Clear the clutter
If you want to clear your head, start with the clutter around you and within you. There are three types of clutter. Emotional, electronic, and physical. Clear your head of negative self-talk, clear your physical space of anything you are not using or plan to use, and clear your computer of the hundreds of emails that are just sitting there. When you clear the clutter, you will be able to focus better and with clarity.

Be Productive
If you haven’t set goals, it’s a great idea to do so because they help us navigate our lives. Make a reasonable ‘to do’ list and go through it one by one by one. People feel good when they are productive … you can feel their energy when they succeed. For starters, write down a couple of personal goals and professional goals and set your sight on accomplishing them.

A Story of Resilience and Strength We Can All Learn From

You hear the statistics often. You see some people following the safety rules set up for Covid, while others are proceeding with little or no caution.

It’s been a long haul for me personally. My 95-year-old mother passed this week because a staff member unintentionally brought in Covid. Although the nursing home was following the rules, such as taking temperatures, checking for external signs, it simply was not enough because so many people are asymptomatic. However, this is not a story about the nursing home. They really were doing their best.

My mother amazed me. I used to ask her, “how do you wake up each morning ready for a new day?” Being in pain all the time, feeling isolated due to Covid, she never complained. In fact, she didn’t realize herself how strong she was until I pointed it out to her and acknowledged her courage and positive outlook. When I asked her how she does it, she said there were two choices. She said the first choice was to complain, which makes you feel worse. She said she chooses the second, to be grateful for each sunrise. Which is how I choose to live my life.

I told her about a book by Viktor Frankl called Man’s Search for Meaning. This was a gripping story about how a man in a concentration camp managed to survive because of his resilient attitude. To paraphrase Frankl when served his meal of the day, a bowl of dirty water with a fish head in it, he said he managed to see the beauty in it, or he’d never survive.

Frankl wasn’t born with a resilient gene, and neither was my mother. Over the years they built their resilience muscles until they were really well developed and a natural ‘go-to’ for them. I work out my resilience muscle each day when I work out. Let me explain …

Most of us think of resilience as bouncing back. And while it is about bouncing back, in addition, it is about how long does it take you to get back up. If you fail do you stay down, or do you look at the failure and learn from it? The resilient person learns from it and builds from there.

I view resilience as a thinking style. We have thoughts that are negative and toxic, and they deplete our energy (like gossip or anything with mal intention), and we have thoughts that energize us (points us in the direction we want to go). If we want to increase our resilience, we have to practice by having thoughts and building habits that are productive and positive. To make this thinking a habit, we have to practice by shifting and reframing negative to positive and productive thinking. This builds our resilience.

Resilience isn’t something you are born with. It is something you strengthen by working out with it each day. For example, if you want to develop stronger arms, you lift weights, and after repetition, your arms become stronger and more defined. The same is true of resilience.

Many people would have given up a while ago given my mother’s situation. She chose to be resilient. She was a role model for courage and heart. I will miss her terribly. I know she’s moved on to whatever is next for her and that she’ll watch out for us like a guardian angel would.

Make sure you are taking care of yourselves and your loved ones. Be patient, build your resilience, and hang in there during this time of uncertainty.

Using Your Time Productively: 8 Tips for Better Living During Stressful Times

How have you been managing your time during Covid? Most people are working, playing, eating, celebrating different occasions, and so on, from home. People are becoming more comfortable with ‘tele-everything’ and adapting to virtual platforms, both professionally and personally. 

No one is sure what the new normal will look like yet, and life as we know it will be different. That is not a “bad” thing, it’s simply different. From ordering groceries to ordering almost any product you can think of, many people are managing well. 

Doing something constructive with your time is important. Many of us thrive when we feel a sense of achievement and in learning something new. I have a client that is taking piano lessons, another client that is learning how to host virtual workshops, and another who has joined a group who share similar interests. My husband started a podcast.

The point is to take baby steps forward. Here are some things you can try. And if you have any other ideas, please share (susan@selftalkcoach.com).

Be Productive

Do one thing each day to move yourself forward. What about setting up a nice office space in your house or apartment?

De-clutter and organize your “stuff”

There are so many people de-cluttering and organizing that stores that sell the containers and storage are backordered. De-cluttering and organizing will allow you to think more clearly and feel more focused.

Spend quality time with your family

Staying in on a weekend as opposed to running errands, eating out, going to the movies, etc., can be a wonderful way to spend quality family time together. Try a board game, video game, or anything else that comes to mind. Be creative, especially with the holidays coming up. Is there something you can make, build or design together?

Positive mindset

Practice positive, productive thinking. You can look for the silver lining in all situations without being ‘Susie Sunshine.’ When we don’t have control over certain areas in your life, make the best of any situation that you can.  

Catch up with technology

It’s a good time to learn how to use technology if you are not skilled at it.

Books and games

What about joining a virtual book club or playing games?

Celebrate occasions

Why not celebrate a virtual birthday, graduations, or any milestones? Any joy is worth celebrating. 

Home gym

Stay in shape, physically and emotionally. There are many on-line fitness classes being offered. For example, I put the rubber flooring on the tile in an area in my home so that the floor was cushioned, bought some weights, a Pilates ring, jump rope, bands, and mats, and I watch a class or two several times a week. It gives me a great way to start the day and provides structure that I like. It’s a win-win! And it was inexpensive!

Like everything else in life, you can make good use of the time or you can complain. It’s your choice, choose well! Change is okay … it can even be better than okay!

Resilience and Flexibility in a Changing World

We are now in the seventh month of living with Covid, and we cannot say what our ‘new normal’ will be. There have been positives – people reaching out to help one another, and negatives – stress and anxiety that come from losing a job and income, declining health, and not knowing what’s next?  

As we try to navigate through each day, two attributes, amongst many, can make our lives easier: resilience and flexibility.  They have become a necessity in order to successfully get through each day. How resilient and flexible we are can determine the level of stress we take on (and how we deal with it), and our happiness.

Most people view resilience as bouncing back. It is more — resilience is not just about getting back up but about how long it takes to get back up. Are you staying down emotionally and physically and letting circumstances take the wind out of your sail, or are you looking at a situation or circumstance and learning from it and getting back on your feet?

Resilience is a thinking style. In fact, I view is like a muscle. We aren’t born resilient. We have to build our resilience the same way you build your arm muscle. If you want to strengthen and have muscular arms you need to work out consistently and build that muscle. It’s the same with resilience. You have to develop that muscle so that each time you metaphorically fall down, it takes you a shorter and shorter time to get up and bounce back.

Emotional resilience also means not letting others, situations, or circumstances dominate you so that you deplete your energy. Where you spend your time is where you place your energy, so be aware of where you place your thoughts. In fact, check-in with yourself so you are aware of whether your thoughts are productive or non-productive, and consciously make your thinking resilient. For example, when negative situations arise, think of choices and possibilities. A resilient mindset won’t let you think there are no options or choices.

Tied into resilience is flexibility. Being flexible results in handling change in a way that things go more smoothly, and it means you see options that give you choices – that “go with the flow” attitude. The next time there is a strong wind, notice how some trees are flexible and bend, while other trees snap because they aren’t flexible.

My 95-year-old mother is an example of resilience. She wakes up each day, no matter how she’s feeling physically, and she has an attitude to keep moving forward. Her failing health does not deter her … or the fact that she has seen very few people since Covid hit. When I ask her how she does stay so positive, she says you do what you have to do to keep pushing ahead. She has bounced back from so many health scares and has made a choice to make the best of life. And believe me, she is no Polly-Anna. She is incredibly resilient!

With a future looking like we’ll all be living with a “new normal,” hang in there. Stay safe and be well. It is a time for us to all come together and live peacefully.

Be Creative and Use Your Imagination During the Pandemic … And Don’t Pressure Yourself!

People are sheltering to protect themselves and their loved ones from the spread of the coronavirus. Whether you are quarantining with others, or alone, use your imagination and be creative to stay mentally and physically healthy. Creating helps us feel better. 

Constructively Vent and Get Outside

I’ve got clients telling me if they have one more video call, they’re going to scream! Screaming might actually be a good idea. It’s good to get it out in a constructive way. 

Find your own space to ease the burdens of being tired and frustrated. Whether that space is inside or out, there is nothing wrong with a good scream. Many people also find that simply being outside can help clear the head. That space can make it possible to be more creative. 

What Inspires You … Take Action and Make it a Reality

 Music

Another client told me he and his family love music. Each is playing the instrument they play, or singing, and trying to make it ‘band-worthy.’ While they may not make it to a real stage, it can be fun to dream! 

If you enjoy music, and it’s a stress-reducer for many, there’s an online concert venue called ‘StageIt’ where artists perform live shows from their laptop that are never recorded or archived. ‘StageIt’ allows both the artist and the fans to be part of the show. Check it out! 

Writing

Some people find inspiration in writing. It doesn’t have to be long or a masterpiece. Get your laptop or a pen and notebook and start writing. Become your creative you.  Write a story.  The exercise itself can be amazing!

Another idea to keep you focused is to write out some goals:  put pen to paper and write down one short-term and one long-term goal. Visualize what you want to achieve and write brief steps on how to make it happen. 

Cooking and Baking

For all of us, cooking and baking can be a great outlet. Whether you create new recipes or use old recipes, you can have fun and enjoy it! 

Try Something New or Restart Something You Had Put Away

Remember that old model plane you were gluing together or that painting you started? What about the book club you’re in but haven’t read the past two books? Now is as good as time as any to develop a new hobby or rekindle what you started. There are many games online today that you can access and be as involved as you like!

Brainstorm Ideas

This might be a very good time to set personal and professional goals you would like to reach, and then brainstorm some ideas with friends, family or colleagues. What would you like to accomplish, short-term or long-term? Keep it simple. It doesn’t have to be hard.

Physical Exercise

It is also very important to be physically fit. You may have been a member of a gym or played team sports. Keep in mind you can do things outside like running or walking. Something I did recently was to set up an in-house mini gym. I take on-line fitness classes. I have also purchased light weights, mats, a jump rope, and bands. I’m taking everything from cardio and aerobics classes to barre and stretching. Where there’s a will, there’s a way! Whew!

One word of caution is to not pressure yourself. You can’t force creativity. Check in with yourself and accept where you are. Let that be your starting point. After all, life is about cycles. Day gives way to night, the tide flows in and out and so on. Be kind to yourself and do your best.

Making Adjustments and Choosing to Stay Motivated During Covid

By now, most people realize that there is no end in sight for the Coronavirus. One day the numbers go down in people contracting the virus and then a surge is announced with numbers going up. No end in sight can result in people feeling down or anxious, and while that is one choice, there are other perspectives. 

The choice I’m making for myself, and in guiding my clients, is to focus on staying motivated, being productive, and socially connected. While we all have to make adjustments in life, health, and business, we must also hold onto whatever is positive.

Here are a few tips that are easy to follow:

Don’t be a news junkie – If you’re addicted to the new, there’s a good chance you’re feeling down. Try to minimize the amount of time your spending listening or watching the news. Don’t watch or listen before you go to sleep because that’s what you’ll be processing the whole night.

Set goals each day. Even if you’re productivity is not at its peak right now, the sense of accomplishment feels good, no matter how small it is! 

Make sure you are taking breaks throughout the day. While working at home is difficult for some (ability to focus and be disciplined), overworking can be an issue for others. Making a schedule can help you integrate your work and personal life.

Watch your energy level. Be aware whether you are feeling depleted or energized so that you can make the appropriate adjustments to your life.

Plan Face-Time or Zoom calls to stay socially and professionally connected.

Take care of your fitness. If you can spare some room, try an at-home fitness area. Order a mat, some hand weights, and bands for the legs. There are online fitness classes or make up your own routine.

Follow the guidelines with social distancing and stay healthy. 

 

 Put Structure into Your Day

Many people’s lives have been turned upside down due to the Coronavirus. As the “quarantine” continues, the impact on our lives can create chaos. Putting more structure in your life might help. Being constantly at home with your spouse, kids, pets, combined with a lack of social interaction can add up to that upside-down feeling.

Moreover, for working parents who are now teleworking, childcare can be a problem. If your child is used to you working out of the house, and now you are working from home, setting boundaries will be very helpful. 

In the early 1990’s when working remotely was not the norm, I was a single parent. I worked from my home. My girls knew not to disturb me during my office hours unless it was necessary. Think about what boundaries and limits you can create that are age appropriate for your kids. Ask yourself, What boundaries can I set up?

Another potential issue to handle is the new form of communication with others – video calls. Most people are, or have become familiar with Zoom, and it seems we are all getting familiar with holding meetings through that process. I have several clients who are going from virtual meeting to virtual meeting. I’ve observed that several meetings I’ve attended start up to 5-7 minutes late for various reasons, the least of which is getting used to.” Further, these meetings tend to just go on and on, taking up much more time than was anticipated.

My suggestion, which I have found successful … try to schedule meetings where there are 15-minute breaks in between so you are fresh and present for each call. How far apart are your virtual meetings? Can you space them out on your calendar?

Being home so much more than before can grate on your patience. Notice how you are all doing, such as mood and level of energy. 

The lack of social interaction can also make you feel lonely, especially for extroverts. Keep up with your relationships … FaceTime is great for this! Celebrate your special events like birthdays … set up a virtual party!

How we look and what we are wearing are absolutely factors in how we feel. Get dressed and do the best you can if you haven’t been able to get your hair styled. Make sure to exercise, eat healthy, and get a good night’s sleep.

Make the best of this situation. I know “what ifs” un-nerve many people. Take life one day at a time. In reality, that’s what we all have. One mindset I have is to view this as a retreat instead of a quarantine. I am not being a “Pollyanna.” There are clearly things we have no control over, so why not make the best of it? You will feel better! 

Being Productive at Times of Uncertainty

Realistically, we all need to take things one day at a time. It is easy to do to be looking into the future, but you should not be thrown by the uncertainty that lies ahead. As my mother told me 40-years ago, we make plans and prepare for the future, and that’s a positive thing to do, but, sometimes a higher power has something else in mind. The truth is none of us really know what’s ahead, so we should not count too heavily on today’s circumstances.

Make the most of each day, even if you are quarantined. Because I find structure helpful, I made a schedule for myself that consists of morning fitness classes (online of course), then showering, then a healthy breakfast, and after that, telework coaching sessions with clients. In my area of work, most of my clients wanted to meet by phone, FaceTime or Zoom, so that wasn’t a big leap. 

I take 15-minute breaks between clients and typically step outside to get some fresh air. Food deliveries come around dinner time, so the ritual is to disinfect them and put the groceries away. That in itself feels like a workout! I’m sure you have experienced this yourself.

How are you spending your days? How are you keeping up your morale? What is your concern about the ‘new normal?’

Here are a few tips to reduce your stress: 

  1. If you like structure, make yourself a schedule and stick to it;
  2. Try to accomplish one thing professionally and one thing personally each day; 
  3. Take baby steps each day: to keep you moving forward, so you don’t feel stuck (set goals for yourself);
  4. Look to the future and the past but don’t get stuck there; be present and in the moment … there are no “should haves, would haves, could haves or what ifs in the present;
  5. Be creative with your time – find ways can you increase time with family, friends and relationships in your life.

Note: Feel free to reach out to Susan to learn more about how her expertise in self-talk, resilience, and life and career transition can support you.

Take Command of Your Life #3

I hope you’ll join me for my Talk Yourself into Success webinar in February!  I’ll share positive self-talk strategies and resilient techniques that will lead to a flourishing, thriving life, both personally and professionally. Register here! 
 

 

 

 

 

 

 

 

 

 

 

 

Do You Have a Career Plan?

Some people are clear about their career plan while others are not so certain. Wherever you are on the continuum is fine. There’s no right or wrong or good or bad. It is simply where you are. 

People move vertically, laterally, change fields, start businesses, and so on. 

Here’s a simple step that will help you focus and gain clarity. I successfully use this with clients even if they have no idea what to pursue. 

Think about: 

1. Where am I now: What strengths, skills, and values do I have?

2. Next, where do I want to go? What do my strengths, skills and values align best with?

For example, think about when you have a location to get to and you’re not sure how to get there. So you go to Google maps, plug an address into the ‘from’ and ‘to’ and, presto, step-by-step directions pop up. 

In any career search, or for that matter, life search, it helps if you know yourself. In addition to your strengths, skills and values, explore what you enjoy doing and what experience you have. Also, what has meaning to you? What’s fulfilling?

If you have an idea of what you’d like to do, see if you can shadow someone who is doing that. You can also find a mentor who can answer your questions and guide you. 

If you aren’t sure, embrace the career search. It’s exciting to brainstorm options and possibilities and to see the potential of what and who you can be! 

I have a client, Donna, an attorney for the past fifteen years who now wants to make a change. Donna has done well, but she is burned out. She wants a change! We are exploring things she is interested in and the hobbies she never has time for because of the hours she works. Donna is very artistic and creative, and she is thinking about creating a business combining her skills and passion.

So wherever you fall on the continuum, embrace it! Your future is up to you…and you deserve to live your best life! Having a positive self-talk and being resilient will help you go through any transition. In fact, I want to invite you to my upcoming webinar series, “Talk Yourself Into Success and Get the Outcomes You Desire.”

You won’t want to miss out on the confidence and positive self-talk strategies, resilience techniques, and life and business blueprint that will guide and support you in navigating through life’s decisions and transitions.