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Healthy Mindset

Scientists estimate humans have about 70,000 thoughts per day. That means we have 70,000 opportunities either to make ourselves stronger or to tear ourselves down. Our thoughts greatly influence how we feel and behave. In fact, our inner monologue has a tendency to become a self-fulfilling prophecy. Thinking things like, “I will never get hired for this job,” or “Nobody ever listens to me,” can alter our behavior in a way that makes those predictions come true. Simply paying attention to the way we think and taking charge of what occupies our mind, establishes a healthy mindset –  the key component to a healthy body, healthy relationships, and a healthy life.

Read on 8  Life Coaching tools proven  to promote a healthy mindset starting right now:

1) BELIEVE IN YOURSELF.  A healthy mindset starts by believing and supporting yourself.  Refuse to succumb to the downward spiral caused by unhealthy self-judgment and self-doubt. Push out negative self-talk,  and replace it with positive thoughts about who you are and what you deserve. Talk to yourself like a trusted friend.  Ask yourself, “What would I say to a friend who is going through what I am going through ?” And then, offer those kind and gentle words to yourself. Commit to fully accept yourself and embrace who you are, with loving-kindness and compassion.  Then, make choices that reflect that self-love.

2) QUESTION YOUR THOUGHTS and don’t believe everything you think. Pay attention to the tape loop of chatter within your mind and notice how that sort of thinking fuels mood imbalances like anxiety, fear, and lack of confidence. You can’t shut down your mind, but you can detach, and not believe every thought you have. “A thought is just that — a thought,” says Thomas A. Richards, Ph.D. and psychologist, “It has no emotional content attached to it. Observe and then dismiss the thought.”

3) FOCUS ON THE POSITIVE. Negativity will not help you overcome challenges or achieve personal growth. While you want to stay realistic about situations,  look for ways to focus on the positive aspects, and explore healthy solutions. Find the silver lining, even in the most difficult circumstances.

4) FACE UNCOMFORTABLE FEELINGS HEAD ON. Avoiding emotional discomfort is usually a short-term solution that leads to long-term problems. Anger can turn to bitterness, and mild anxiety can become paralyzing fear. For example, people who fear failure often avoid new challenges in an effort to keep anxiety at bay.  In order to heal and gain more confidence, practice tolerating discomfort, one baby step at a time.

5) PRACTICE GRATITUDE. Research shows gratitude cultivates well-being while decreasing emotional fluctuations such as anxiety and depression. Gratitude can even help you sleep better and wake up more refreshed. Expressing gratitude can take many forms. You can reflect on the positive aspects of your life, keep a gratitude journal, give someone a meaningful “thank you,” and even find lessons to feel grateful about from challenging situations.

6) PRACTICE MINDFULNESS.  Follow the sensation of your breath as it goes in and out your nose. Don’t judge yourself nor obsess over the content of the thoughts. Just keep coming back to observing the sensation of your breath. For a healthy mindset, live in the present, and slow down to enjoy each moment.

7) PRACTICE YOGA. Regular practice of yoga is proven to release muscle tension, improve blood circulation, increase oxygenation, and help implement relaxation techniques that balance mood,  reduce anxiety, and manage depression.

8) LEARN FROM YOUR MISTAKES.  Don’t be afraid to make mistakes. Instead, see mistakes as opportunities to learn so you can do better next time. Once you’ve absorbed the lesson from the mistake, don’t dwell on it, just move on and say, “What’s next!”  Don’t hold back or hold things in to avoid mistakes. Accept challenges and failures as part of developing better skills.

Only you can cultivate your healthy mindset. You won’t regret it, it is such an important task for living a healthy and happy life. Take it slow, be consistent, and always lean toward self-love and forgiveness. Before you know it, you’ll read through this list and realize you’re doing it.  Believe in yourself and know you’re worth it!

My Love to YOU,

Veronica

Practicing Self-Compassion

By Veronica Vidal

“If your compassion does not include yourself, it is incomplete.” – Jack Kornfield

Self-compassion entails being warm and understanding toward ourselves when we suffer, fail or feel inadequate, rather than punishing ourselves with self-criticism (Neff, 2003a). We cannot always achieve exactly what we want. When this reality is denied or fought against, suffering increases in the form of stress, frustration, and self-criticism.

Self-compassionate individuals are those who recognize that imperfection and failure are inevitable, and thus tend to be more gentle with themselves when confronted with distressing or unpleasant experiences rather than getting angry when life falls short of self-imposed ideals (Neff, 2015).

With self-compassion we mindfully accept that the moment is painful, and embrace ourselves with kindness and care in response, remembering that imperfection is part of the shared human experience. This allows us to hold ourselves in love and connection, giving ourselves the support and comfort needed to bear the pain, while providing the optimal conditions for growth and transformation.

5 Ways to Practice Self-Compassion

1: Practice Forgiveness ~ Stop punishing yourself for your mistakes. Accept that you are not perfect and be gentle with yourself when you are confronted with your shortcomings. There is no sense in punishing your future for the mistakes of your past. Forgive yourself, grow from it, and then let it go.

2: Employ a Growth Mindset ~ Self-compassionate individuals understand that there is potential for learning and growth in every mistake they make (Neff, 2003). Do you view challenges as impossible obstacles or as opportunities to grow? Employ a growth mindset, and embrace rather than avoid challenges, persist in finding meaning in them, and don’t give up on yourself.

3: Express Gratitude ~ Feeling gratitude is very powerful (Emmons & McCullough, 2003). Rather than wishing for what we do not have, there is strength in appreciating what we do have, right now. You can choose to write a gratitude journal. By focusing on our blessings we employ a gentler inner voice and move the focus away from our shortcomings and outward to the world, with all its beauty.

4: Be Mindful ~ Mindfulness has been found to have a positive impact on self-compassion, as it has a tendency to lessen self-judgment (Kabat-Zinn, 2014). Strive to always be in the moment and to be aware of what is happening right now, without judgment and labeling. Allow what you think or feel to have its moment. Don’t give it the microphone or hide it in the corner. Allow it to come, and then, without attachment, let it go.

5: Make Peace with Your Inner Critic ~ Self-criticism is a common problem, and not one to be overlooked. The way you talk to yourself plays a vital role in well-being. Luckily, the problem of the harsh self-critic is fixable. So, next time you do not rise to the expectations you have for yourself, take a moment to pause and reassess.

Be mindful of the difficult emotions that arise. Forgive yourself and recognize that you are only human. See if you can identify how to do it differently next time. Be grateful for the opportunity you had in the first place and for your persistence to try again.

Finally, accept yourself. You are not perfect. And yes, you likely could have done better. But chances are, you did just fine. And often, that’s more than enough.

Continue to stay safe, strong, and serene as we transition to our new normal.

Your loving support, referrals, and loyalty fill me with immense gratitude.

With Infinite Love

Vero Vidal
www.VeroVidal.com

Practicing Self-Care

By Veronica Vidal

Sometimes it seems like we spend so much of our energy taking care of life’s endless details that there’s no time left to focus on our health and well-being. If we really want to make self-care a priority, we simply have to develop certain habits–and let go of habits that sabotage us.

The first step in knowing how to take care of yourself is to learn to identify when you start going off track. The body will tell you this information if you listen. But it’s like learning a new language for many of us who have spent years ignoring the messages our bodies are telling us.

Basically, self-care is taking the time to care for yourself in whichever ways work best for you. What are some of the ways you can take care of your self?

Let me remind you of some ways you can use to take care of yourself:

1) Speak kindly–especially to yourself ~ Speak kind, truthful words, and notice how your mindset changes. Most of us spend a lot of time criticizing or judging ourselves, our bodies, our past, and our experience. Even the smallest incident can bring on a wave of negativity. The way we use speech creates energy patterns that infuse the body and send out signals into the environment. If you are constantly lashing out in criticism–even if it is only in your mind–you are germinating a toxic inner environment. Develop awareness of your critical inner voice and cultivate a non-judgmental attitude.

2) Practice Yoga ~ Yoga postures, breathing techniques, relaxation, and meditation practices keep us centered during times of uncertainty. When we are relaxed, our organs function optimally, which boosts our body’s capacity to fight invaders and heal faster. Yoga can truly help during these times. This isn’t just speculation; countless research shows yoga can lessen anxiety and depression symptoms, lower stress hormones, relieve pain, and improve emotional regulation.

3) Prioritize sleep ~This is such an easy and quick way to introduce self-care on a profound level. It’s amazing more of us don’t do this. Notice I didn’t say: get enough sleep. Most of us can function on less-than-optimal sleep, and convince ourselves that we are getting enough shut-eye. But to prioritize sleep, we start looking at all the ways we sabotage our rest cycle through stimulants, computer screens late at night, unresolved emotional issues, taking on too much, and generally not being aware of our natural rhythms. Try a phase of making sleep your #1 priority and see how your attitude shifts. Rest; Rest is key to keep distressed down and immunity up. SLEEP. SLEEP. SLEEP. 7-8 hours a night – if suffering from insomnia practice Yoga Nidra meditation.

4) Gratitude ~ Start a gratitude journal and write 5 things you are GRATEFUL for each and every day.

5) Eat Plenty of Fruits and Vegetables: PLANTS, PLANTS, PLANTS. 8 to 10 servings – combining vegetables, fruits, nuts, whole grains, and legumes is recommended as a minimum.

6) Manage Stressors ~ We pick up habits from the people we spend time with, and without notice, many times, we tend to please others at our expense. To take care of your self learn to say “no.” This benign little word can be very empowering. Get clear on what supports your well-being and what stresses you out. You might want to add “thank you.”. This is key to developing nourishing relationships + setting boundaries with unhealthy ones.

7) Repeat Positive Affirmations  Out Loud or Silently ~ May I be well, May I be happy, May I let go of the past, May I let go of the uncertain future, May I be healthy, May I be protected, May I be at peace.

Continue to stay safe, strong, and serene as we transition to our new normal. Your loving support, referrals, and loyalty fill me with immense gratitude.