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A Self-Care Plan to Cultivate Calm

A Self-Care Plan to Cultivate Calm

Teena Evert, MA, LMFT, LAC, PC is an intuitive therapist and coach who specializes in helping her clients achieve transformation in their lives both personally and professionally. She is of great help to busy professionals on a quest to have it all: life satisfaction, a meaningful career, sane work/life balance, and healthy relationships.

Teena encourages you to develop your own unique self-care plan and give yourself the gift of deeply caring for and loving yourself, so you can thrive in a forever changing world.

 

Feeling stressed out?

Everyone experiences stress in life, and as a Life and Career Coach, many of my clients come to me wondering how to better manage it. We actually need stress in order to thrive and continue to actualize as human beings. We also need to be okay with getting out of our own comfort zone so we can learn to thrive in a forever changing world.

The problem with stress is that we can often get stuck in a chronic state of stress that doesn’t allow us to thrive. When we are under too much stress for too long we are living in a state of survival that is headed down a path of self-destruction.

When we can manage the stress in our lives on a regular daily basis we learn to reset our nervous system back to a healthy baseline of rest and relaxation. Rest and relaxation is part of our natural state of being, without it we go into overdrive and lose touch with caring for ourselves, those we love, and the planet.

A self-care checklist is an excellent first step in bringing awareness to how you manage the stress in your life. Notice the areas of your life that need extra attention and begin to develop your own self-care plan.

Physical

_I get adequate sleep every night

_I eat healthy meals regularly

_I drink lots of water throughout the day

_I walk or exercise at least 3 times per week

Relationships

_I keep focused on how I can be more loving and kind with people in my life

_I share appreciation with those I love – friends and family throughout the day

_I am open to resolving conflict in a healthy loving way

_I am able to speak my truth and set loving boundaries with others

Fun and Relaxation

_I have fun on a regular basis

_I laugh freely and easily

_I take breaks for fun and relaxation – I don’t work non-stop

_I have things planned in the future that I look forward to

Physical Environment

_My home is well organized and clean

_I live in a home that I love

_My work environment is well organized and inspiring

_I love my lifestyle – the way I live my life

Emotional Health

_I feel peaceful and happy in my life

_I am pursuing my dreams and living my purpose

_I know my own intrinsic worth and feel loved

_I feel my life has balance and I have plenty of time to do all that I want to do

Spirituality

_I know that I am a spiritual being living in a human body

_I feel a deep connection with my spiritual connection

_I have activities I do on a regular basis that nurture my spiritual life

_I have faith that my life is unfolding exactly as it should for my highest good

Learning how to manage stress in your life is an essential part of skillful living and life satisfaction. It takes practice to know what works best on a regular daily basis. A self-care plan also needs to have some flexibility and adaptability, as it will change throughout the different stages in life, as well as with the seasons of nature.

What’s on your self-care checklist? Share with us below in the comments section.

Wishing you all the best,
Teena

 

Happiness, Self Improvement / Personal Growth, Success, Teena Evert, Uncategorized

A Self-Care Plan to Cultivate Calm

You plan your day, meetings, outings, grocery list, and events - but are you taking the time to plan your self-care? We are all busy, but forgetting to take care of yourself is a sure-fire way to burnout and neglect your personal health. Here is a self-care checklist from a therapist and life coach who understands wanting to "balance it all." Read More

How to Feel Happier and Less Stressed

How to Feel Happier and Less Stressed

Dr. Lisa Marie Bobby is the founder and clinical director of Growing Self Counseling and Coaching. She’s the author of “Exaholics: Breaking Your Addiction to Your Ex Love,” and the host of The Love, Happiness & Success Podcast.

Control Your Mind, Control Your Mood

Nearly everyone who reaches out for therapy or life coaching here a Growing Self does so for one of two reasons: Either they are not getting the results they want in their relationships, their careers, or themselves, or… they just don’t feel good. They feel stressed out, they feel worried, or they feel discouraged. They want to feel better and get better results, and that’s why they reach out.

Growing Self is devoted to helping you feel happier, and get better results in your relationships and your career. Over the years of doing this, I’ve learned that there are a couple of specific skills that, when learned, can change everything for you. Everything. I teach these skills to my private therapy and coaching clients, I teach them in my online Happiness Class, and I’m here today to teach them to you, too.

Happiness & Inner Peace Are Learned Skills

When you don’t know what to do to maintain your emotions and feel better, happiness and inner peace can feel elusive, It seems like other people who are happy must just be lucky. Or their life circumstances are easier than yours. Or they don’t have the same stressors or issues.

Not true. Everyone has their own unique blend of stuff to deal with. Nobody’s life is so perfect and unblemished that they don’t have things they could stress about or feel badly about. In contrast, people who seem together and happy are generally the ones who have learned what to do in those moments to take care of themselves.

And you can too.

The Upward Spiral of Happiness and Success

The good news is that, over the years of being dedicated to excellent, evidence-based counseling and coaching, we have discovered that there are a few core skills that, when learned, can help virtually everyone feel happier and less stressed. Best yet, these skills are simple to learn, don’t require any special equipment, and you can do them virtually anywhere.

Furthermore, once you learn how to master these mood-shifting skills, they are yours to keep. No matter what else comes at you in life, you’ll be able to feel more confident, empowered and compassionate. Because you’ll feel stronger and more competent on the inside, you’ll be able to take positive action on your own behalf when you need to. And THAT, my friend, is going to get you better results in every area of your life.

When you get control over your mind and your mood, you feel happier, less stressed, and more confident. When you’re feeling strong, you are better able to take positive action. This leads you to get better results. And when you get better results — your relationship is feeling good, you’re feeling fulfilled with your life, and you are making progress in your career —  you are naturally going to feel happier, stronger, more confident, and better able to maintain a healthy outlook. (Which will lead to even bigger and better things for you.)

Learn How to Feel Happier and Less Stressed

I was recently invited to join one of the hosts of Daily Blast Live, Tory Shulman, in the studio to teach her the skills and strategies for feeling happier, managing stress, and feeling good about yourself and your life — no matter what is going on. Tory is a delightful, compassionate person. One of my favorite things about her is that she is authentic, open about her own path of growth, and has a genuine desire to use her own life experiences to help others. She wanted to do something that would help her audience, and we spent time talking about how to use the core skills of mindfulness, self-awareness, and intentional shifting to keep yourself in a good place emotionally.

I teach all of these skills in detail (SO much detail) in my online Happiness Class, but today I’m sharing an overview of the basic concepts and how you can put them into practice TODAY on the Love, Happiness and Success Podcast.

I hope that you listen, and learn, and start practicing these skills. It does require some effort and intention in the beginning. However, these skills can be literally life-changing. I use them every day, and I’ve been teaching them to my therapy and life coaching clients for years. They work for me, they work for my clients, and they’ll work for you too.

Listen now, and let’s get started!

 

xoxo, Dr. Lisa Marie Bobby

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How to Feel Happier and Less Stressed... Right Now

by Dr. Lisa Marie Bobby | Love, Happiness & Success

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A Self-Care Plan to Cultivate Calm

You plan your day, meetings, outings, grocery list, and events - but are you taking the time to plan your self-care? We are all busy, but forgetting to take care of yourself is a sure-fire way to burnout and neglect your personal health. Here is a self-care checklist from a therapist and life coach who understands wanting to "balance it all." Read More

How to Feel Happier and Less Stressed

Believe it or not, you can learn how to maintain your inner peace no matter what life throws at you. How? Learn the core skills of mindfulness, self awareness, and intentional shifting on this episode of the Love, Happiness and Success Podcast. Read More
How to Feel Happier and Less Stressed Mindfulness Denver Therapy Online Life Coach Denver

Stress Management Tips To Regain Your Inner Peace

Stress Management Tips To Regain Your Inner Peace

Teena Evert is a licensed marriage and family therapist, a licensed addictions counselor, a career and leadership coach, and a certified holistic coach with Growing Self Counseling and Coaching. She specializes in helping individuals grow personally and professionally, and become empowered to create positive change that improves their life satisfaction. Learn more about Teena

Take a Break From Stress

Take a Break From Stress As a life coach I hear a lot about stress. Whether I’m sitting with my clients in my office in Denver, or working with people for online life coaching the same themes come up: work, traffic, time, kids, family, money. When you think about stress, what do you usually think about? Same?

Let’s make a quick distinction. These are things that cause you to stress, but they aren’t stress themselves. Stress is what happens inside of you, as a result of these triggers. It’s normal to think of stress as something that is outside of us. The truth is, there are a lot of things in this world that can cause us stress.

 

 

However, when you learn skills and strategies to manage stress on the inside you can live through the same life experiences but feel much differently about them. Believe it or not, it is possible to learn how to manage yourself in such a way that you can maintain your inner zen no matter what is going on around you.

 

 

You Don’t Have to Live in Stress

Here’s some advice from a life coach and therapist with many years of experience in helping people develop more life satisfaction: you don’t have to feel this way. I believe that we are more stressed than ever before. Our lives tend to be overloaded and overstimulated, so much so, that we begin to feel like being stressed out is normal. We are being bombarded with constant stimulus and take very little time to recover and rest. Simply put, being stressed stinks, so making time to relax and relieve our stress every day is more important now than ever!

What is stress? Stress can be experienced physically, mentally and emotionally. Physical stress can be experienced as tight muscles, trouble sleeping, racing heart or fatigue. Emotional stress can be experienced as overwhelmed, irritation or frustrated. And mental stress can be experienced as having difficulty concentrating, forgetting things or an inability to quiet your mind at night.

 

 

Stress Management Tips

1) Develop Self-Awareness

Learning how to take a break from stress can improve your life satisfaction. The first is to develop self-awareness around your stress patterns and learn ways to relax your mind and body each day by using mindfulness skills.

 

 

This is a challenge for many people because our minds are used to being overloaded and busy, therefore, it can take some time for our mind to get used to a more relaxed way of being. You might feel like you have a hard time sitting still and just relaxing, especially if you and your mind are used to being on overdrive all the time. In this case, you might feel more stress come up as you pause and take a break. This is because you’re becoming more aware of your stress in these moments. Also note that when you have a lot of stress built up inside, it can take some time to unwind.

 

 

2) Notice How Stress Shows Up

Stress can mean something different for each person and if affects everyone in different ways. By noticing how stress shows up for you, you’re developing self-awareness. Without this self-awareness, chronic stress can just become our way of life.

 

 

Some people notice that their stress pattern is mostly physical. They can’t sleep, they have headaches, back pain or fatigue. Other people notice that their stress pattern is mostly emotional. They are anxious, short-tempered or may even feel numb. While others notice that their stress is mostly mental. They can’t focus, they procrastinate or they make careless mistakes. (Learn more about how to manage your Body, Mind, and Emotions in our Happiness Class, Love Your Life: The Happiness Class.)

 

 

Whether stress shows up for you physically, emotionally, mentally or all three, the first step to relieving stress and managing it, is to have self-awareness around your stress patterns. No matter how it shows up for you, I want to encourage that you take a break from your daily life and slow down and relax the mind and body.

 

 

Mindfully and intentionally start to notice how stress shows up for you over the next several days. Simply having an awareness of these things is the first step to feeling less stressed. Notice how your body feels in stressful moments. What emotions come up for you? What thoughts distract you from what you’re doing?

 

 

Sometimes stress can be a general feeling that you want things to be different than they are right now. We can get caught up in negative thoughts and feelings associated with stress and often times we don’t even notice that we are stuck in that pattern. This is just one reason why I encourage my Denver therapy clients and online life coaching clients to learn mindfulness skills.

 

 

 

Mindfulness and regular meditation practice can be so helpful in reducing stress. You may already be aware of how stress shows up for you and what triggers you. If this is the case, continue to observe and be aware of when it happens. Developing the skill of catching it when it starts to happen is very important.

 

 

3) Get Back To a State of Calm

Being in a calm and relaxed state is the opposite of being in a highly stressed state. When we are highly stressed we’re in fight or flight. As a result, the mind races and cortisol and adrenaline pump throughout our body. We might shut down, get angry, or feel dull or helpless.

 

 

When we are calm and relaxed our mind feels quieter and we feel good, safe, and content. It’s important to know that we’re not creating a new feeling within us, we’re simply reminding ourselves what it feels like to be calm and relaxed. This is a natural human state that we can always return to when we want to. Sometimes it takes longer to find our calm state and sometimes we forget that we can even be in this state at all, especially when stress takes over and becomes the norm.

 

 

So whether you’ve been aware of your stress patterns for a while or you’re just starting to notice what they are now – you can begin to observe when they start to come up sooner. You might start to feel a headache coming on or feel parts of your body tensing up or feel irritable or sad, or find yourself worrying more or obsessing over things that are outside of your control.

 

 

The good news is that you can begin to catch these stress patterns before they spiral into a full-blown stress response and become overwhelming. You can learn to bring yourself back to this state of calm sooner and with more ease. Take a moment right now to check in with how you feel. By checking in on a regular basis, you can start to notice what state you’re in and catch stress creeping up on you and shift yourself into a state of calm. By increasing your self-awareness around stress you can begin to relieve your stress much earlier so that it doesn’t grow to be overwhelming.

 

 

4) Change Your Focus

Take it from a therapist: The best way to manage your stress in the moment and shift away from stress and towards relaxation and calm is to change what you’re focusing on. We can quickly get caught up in stressful thoughts and feelings. When this happens, instead of dwelling on these thoughts or feelings simply take a moment to do this simple exercise.

 

 

Here’s a quick mini-meditation practice you can do anytime and anywhere: Pause. Close your eyes and take several deep breaths, letting your focus rest on the sensation of the breath slowly moving in and filling up the lungs, then slowly and gently moving all the way out. If your mind keeps jumping back to the stressful thought or feeling, just be aware that this is happening and gently bring your attention back to the breath each time, breathing deeply, for 30-60 seconds. You can do this multiple times a day. The more you practice the easier it will become to shift back into your natural state of peace and calm. Once you’re in a more relaxed state you can better deal with whatever caused you to stress in the first place, instead of just being stuck in it.

 

 

As you develop this awareness, remember not to judge yourself in any way and just observe. The truth is, stress is not likely to go away completely, but as you increase your self-awareness and practice shifting from a state of stress into a state of calm you’re helping yourself shift into a more empowered state of well-being.

 

 

Sometimes in life, there are moments where something triggers us into a highly stressed state. Although the state of calm and relaxation is a natural state that is always available to us – in a moment of high-stress nothing can seem further from the truth. The best way to shift out of a stressed state is to first simply observe that you are stressed then to change what you are focusing on. It’s very easy to stay engaged with stressful thoughts and feelings. When we stay stuck in that pattern, it continues to get worse. Take a moment to pause, Close your eyes. Take a few deep breaths and take 30-60 seconds to breathe and tune into the sensations of the breath.

 

 

5) Get Comfortable Slowing Down

I want to encourage you to get comfortable with slowing down and relaxing a bit more so that you can take a break from stress. Once you have the awareness that you have become stressed you can catch it sooner and then practice shifting your focus away from stress and towards your breath and body. As you do this, your state shifts and you see the external factors differently and can more easily deal with them or accept them. As we grow and improve our life’s problems will never go away, they will simply become higher quality problems. The good news is that we can change how we perceive these problems so that they don’t cause so much stress inside of us. See if you can find once or twice today where you can do 30-60 seconds of conscious breathing, especially if you have a particularly stressed moment. Then after notice if you see the problem differently.

 

 

Much of our stress is caused by problems that are out of our control or inconvenience us. Problems will never go away no matter how much we improve ourselves or our lives. We have this idea that if we just fixed each problem that everything would be okay, but when we fix one problem it doesn’t take long until another appears.

 

 

When we learn to focus on what’s happening inside of us, how to pause and shift our state away from stress and into a state of relaxation it becomes a powerful tool to manage how life affects us and how we affect life. Look for opportunities to remind yourself of this so you can experience a natural state of relaxation on a regular daily basis.

 

 

6) Have a Plan and a Practice

These are just a few of the stress management tips and ways of coping with stress that I teach my private therapy and life coaching clients. While trying out a few of the ideas I suggested is a great start, remember that managing stress is a lifelong practice. I encourage you to have a plan and a practice in place to relax and relieve your stress so that you can get comfortable with taking a break from stress to improve your overall life satisfaction.

 

 

If you would like some support and encouragement to help you manage your stress and improve your life satisfaction, I’m here to help. I specialize in stress resiliency and life satisfaction. You can always meet with me for a free consultation session to talk about how we can work together to help you conquer stress and create the inner peace you deserve. 

 

 

Warmly, Teena Evert, M.A., LMFT, LAC, PC

 

 

A Self-Care Plan to Cultivate Calm

You plan your day, meetings, outings, grocery list, and events - but are you taking the time to plan your self-care? We are all busy, but forgetting to take care of yourself is a sure-fire way to burnout and neglect your personal health. Here is a self-care checklist from a therapist and life coach who understands wanting to "balance it all." Read More

How to Feel Happier and Less Stressed

Believe it or not, you can learn how to maintain your inner peace no matter what life throws at you. How? Learn the core skills of mindfulness, self awareness, and intentional shifting on this episode of the Love, Happiness and Success Podcast. Read More
How to Feel Happier and Less Stressed Mindfulness Denver Therapy Online Life Coach Denver

How to Release Control and Let Things Go

How to Release Control and Let Things Go

Rachel Harder, M.A., LMFTC is a therapist, life coach and couples counselor who helps you find passion and joy in yourself and your relationships. She supports you in creating meaning and happiness, and not only facing your challenges — but triumphantly overcoming them.

The Control Crisis

Have you ever found yourself on the receiving end of the advice “Just let it go!” or “There’s nothing you can do about it, so why worry?” How difficult is that to hear!? This is especially true if you’re a proactive person who is good at thinking through different scenarios. Shouldn’t you do everything you can to avoid possible problems, or have things go the way you want them to?

So when people tell you to back off, you might start to wonder; “Don’t they understand what I’m going through?” Maybe you even start to think, “There must be something more I can do.” You probably notice worry, anxiety, and stress start to build, as you rattle over your different options, accounting for all the unknown variables.

The Relationship Between Anxiety and Control

I commonly hear folks discuss intense worry and distress because of circumstances we can’t control ranging from that friend who just won’t take your helpful advice to family members who don’t respect your boundaries. We are constantly being confronted with unpleasant situations that we often have little to no control over. This is especially true in relationships. What do we do with the anxiety this produces?

First, you might start to notice the paradox that takes place: we attempt to control circumstances to alleviate anxiety or stress, but in holding onto control (especially when we try to control what we have no power over) it only serves to increase anxiety and stress.THEN to compound the situation, the circumstances we most deeply desire to control are usually the ones we can’t! What a mess! [More on this: Are You Stuck in a Codependent Relationship?]

Well, here’s the good news: First, you’re not alone and secondly, there are some things you can do about it! I want to share with you three quick tips to let go of control (and in letting go of control, you may actually start to feel more in control… I know it sounds crazy).

How to Let Go Of Things You Can’t Control

Tip 1: Identify Situations Where You Have Control… and Where You Don’t

The What: An easy rule of thumb is: you are in control of yourself. It may also be helpful to create the distinction between what you can control and what you may be able to impact.

For example, you can’t control if your coworker is willing to be a team player, but you may be able to impact this behavior by voicing your needs (i.e. you are in control of how you want to respond and how you want to manage the stress your coworker’s behavior causes you). [More about Emotional Intelligence in the workplace].

The How: You might try doing a check-in with yourself when you notice stress is on the rise. Ask yourself what am I in control of right now? I sometimes encourage folks to actually write out an exhaustive list of their concerns and go through each item and identify what they can control. Once you identify the “uncontrollables,” you can start to practice the next tip!

Tip 2: Give Yourself Permission to Let Go

The What: Sometimes we feel worrying is one way we can control for the uncontrollable. (As in, “If I worry about it enough, I’ll be prepared,” or “Worrying is better than doing nothing.”) Instead of churning in worry, try giving yourself permission to let go. Let go of the need to hold on to the unknown. Remind yourself that you will know what to do if a crisis arises. Trust yourself. You’ve got this! Even in moments where that feels impossible.

The How: Try reciting mantras such as:

“It’s okay for me to let this go.”

“I don’t need to hold onto this.”

“I have done everything I can do.”

You can also ask a loved one for support with this. Sometimes we might need reassurance, that we have indeed, done everything we can do, until we’re able to provide this reassurance to ourselves.

Tip 3: Radical Acceptance

The What: When we are unable to reframe or change the experience, we may need to rely on radical acceptance. This concept tells us there may be times we need to accept circumstances that we don’t like. (I know, yuck!).

The key with this is knowing that acceptance does not mean approval or giving up. Simply put, it means we can see the circumstances for what they are. In doing this; we reduce the suffering we experience. (I get that this sounds counterintuitive).

The How: Try slowing down (for example: deep breathing) and creating room for the reality of the situation to exist as well as the idea that accepting that situation is uncomfortable (there’s room for both of these things to exist).

Think of it this way: If you’re stuck in traffic maybe you start to feel angry, and you notice yourself questioning “Why isn’t that car moving!?” Or perhaps you try switching lanes or honking. You might notice your pulse is quickening and the frustration is surging through you.

OR if you embrace Radical Acceptance you could try saying to yourself, “I’m doing everything I can do, I can’t control the car in front of me, and I’m stuck in traffic right now and that stinks.”

Which experience results in less emotional stress? (Pssst…it’s the one where we accept what is, while simultaneously acknowledging it’s not enjoyable).

Managing Anxiety + Releasing Control = Inner Peace

The key with all of these tips is to practice, practice, practice and go slow. It can be incredibly challenging to let go, especially in situations that aren’t comfortable. Take your time, and give yourself credit for what you’re already doing. I hope through using these strategies you may find yourself regaining control by relinquishing it.

Remember- everyone is doing the best they can in the moment (this includes you!).

All the best,
Rachel Harder, M.A., LMFT-C

Everyday Mindfulness, With Dr. Peggy Sheehan

Everyday Mindfulness, With Dr. Peggy Sheehan

Everyday Mindfulness

with Denver Zen Center’s Dr. Peggy Sheehan

Mindfulness: The ability to stay grounded in the current moment, and simply be present with whatever is happening.  So simple, yet so hard. What’s easy? Getting swept away by distractions, thoughts, feelings, daydreams, and worries about things that might happen.  When we live in our heads, which most of us do most of the time, we’re not really here. And that’s too bad, because the world is a beautiful place.

Our ambient stress and future-focus is even more pronounced in the weeks leading up to the holiday season, so I thought that this would be a good time to revisit some simple mindfulness skills that will help you be able to slow down, breathe, and enjoy this special time of year.

My guest on The Love, Happiness and Success Podcast today is Dr. Peggy Sheehan. She’s a Denver-based physician who teaches Dr. John Kabat Zinn’s Mindfulness Based Stress Reduction program through Kaiser Permanente, as well as a spiritual director of the Zen Center of Denver. She knows a lot about mindfulness: The benefits of the practice, and everyday practices that will help you to slow down, and be more peaceful and present with your life. Today, she’s sharing her wisdom with you.

Listen Now:

 

 

Growing Self Counseling & Coaching
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