July - August

Our thoughts and spoken words motivate our actions.  We often hear the ẗrendy phrase ¨Speak it into existence!¨ to motivate us to reach our goals.  There are so many wise words that have been used by even wiser people over the years that have stuck with me as mantras and motivators to move me toward the tops of the mountains I´m climbing each day.  

A few of my favorites are:

• “You gain strength, courage and confidence by every experience in which you really stop to look fear in the face. You are able to say to yourself, 'I have lived through this horror. I can take the next thing that comes along.' You must do the thing you think you cannot do.” -- Eleanor Roosevelt, You Learn by Living: Eleven Keys for a More Fulfilling Life

• ¨Everything will be okay in the end.  If it´s not okay, it´s not the end.¨ -- John Lennon

• ¨Your time is limited, so don't waste it living someone else's life. Don't be trapped by dogma – which is living with the results of other people's thinking.¨ -Steve Jobs

• ¨When you reach the end of your rope, tie a knot in it and hang on.¨ -Franklin D. Roosevelt

• "In this life we cannot do great things. We can only do small things with great love." -Mother Teresa

• "You miss 100 percent of the shots you don't take." -- Wayne Gretzky

Do you have a quote that reminds you of how you would like to live your life? Write it down, say it out loud every day, put it up somewhere you can see it and be reminded of it daily.  Use it as the mantra and the foundation for guiding your day, week, month and path through life. 

Each of my clients has come to therapy because of a problematic situation that has been causing them some distress.  I often encourage folks to focus on the POSITIVE and how to move forward in a healthy, happy way.  Today, however, I think we should focus on the PROBLEM.  Sometimes it is important to understand what is wrong in order to make it right.

Once you have identified a problem that has been causing you stress, (and this could be the original problem that triggered you to come to therapy, or in the future this can be used with other problems that you encounter) try to brainstorm five ideas that could either solve the problem, or could remove you from the situation.  Make a list of things to try.  Examine things that have worked in the past, and the things that have NOT worked in the past.

Once you have made this list, examine the ideas you have come up with.  Which one of them is the best?  Are there ones on the list that are easy to engage with?  When the best idea has been identified I like you to turn it into ACTIONABLE steps using the SMART Goals process.  Remember that SMART Goals should be Specific, Measurable, Attainable, Relevant and Time Bound.

Specific: ¨I will lose 10 lbs¨ instead of ¨I want to lose some weight¨

Measurable:  ¨I will lose 1 lb per week¨ instead of ¨At some point I want to lose 10 lbs¨

Attainable:  ¨I will lose 1 lb per week¨ instead of ¨I´ll lose 100 lbs over night.¨

Relevant:  ¨I will lose 1 lb per week to reach my goal of losing 10 lbs¨ instead of ¨I will paint my toenails in order to reach my goal of losing 10 lbs.¨

Time Bound: ¨I will lose 1 lb per week for the next 10 weeks.¨ instead of ¨At some point I will start losing 1 lb per week¨.

After you have set up your SMART Goal to solve your problem:  Try to take that first step TODAY.

Mindful Monday 7/18/22:

11 Mindful Monday Tips To Rejuvenate Your Mind At The Workplace  Here are 11 little-known amusing and eccentric tips you can try;

1. Do Some Exercise Regularly -- Physical wellness leads to mental wellness and having some sort of physical outlet can help you rejuvenate your motivation.

2. Practice Breathwork For Mindfulness -- slow, deep breaths can help calm and center you throughout the day. Set a timer on your phone for intervals through the day to remind yourself to stop and BREATHE.

3. Pack Your Favorite Food -- Eating can be such a mindful experience.  Savor the flavors, textures, aromas, etc. and enjoy a slow and focused lunch break.

4. Set Your Goals For The Week -- Having SMART goals can help keep you mindful of the tasks you need to complete each day.

5. Stay Hydrated All Day -- Water is extremely important to brain and bodily function.  DRINK UP!

6. Start Your Day With Gratitude -- Focusing on the things we are grateful for can help us remain in more positive, joyful space in our lives.

7. Be More observant -- the more you are able to observe your PRESENT surroundings the less likely you are to fall into the trap of being anxious for the future, or upset about the past.

8. Infuse Positive Affirmations -- reminding yourself daily that you are doing well, you are worthy, you are valuable, etc. can be such a great boost of self confidence and self esteem.

9. Put On Your Best Outfit -- when you feel good, you feel confident!

10. Infuse A Self-Care Routine To Your Lifestyle -- It´s important to take good care of yourself (in all the ways we´ve discussed) and create a routine of doing so throughout the day.

11. Unplug To Unwind -- Social media can be something that causes us to be anxious about things that are not actually relevant in the present moment.