Mindfulness

Mindfulness

Mindfulness

Most of us are experiencing a fast-paced lifestyle as our lives are busier.

You probably find yourself feeling stressed, anxious and hearing your inner critic at some point each day.

You can train yourself to overcome these negative thoughts and feelings.

Use the ten tips below to help you increase your sense of inner peace.

Meditation – Self Hypnosis

  • Learn to use Meditation and Self Hypnosis techniques to lessen stress and anxiety.
  • By learning how to use these techniques daily you will soon develop the skill of quietening your mind and find inner peace.

Change Your Mind

  • Having a fluid mindset, instead of fixed one, can help you increase your sense of inner peace.
  • A fluid mindset allows you to cope with change more easily.
  • You can learn to think creatively about solutions
  • Ignore the temptation to focus on the things that are not going as expected.

Simplify 

  • Remove many of the distractions which prevent you from finding inner peace.
  • Do not allow anyone to have a negative effect on you.
  • Delegate unimportant tasks to others
  • Concentrate on the most important tasks only.

Learn to Say “No!” 

  • Learn to say NO to limit the number of items on your to do list
  • Only accept those tasks you want to do and can cope with.
  • Turn down tasks graciously
  • Eliminate any guilt and worry.

Don’t Multitask

  • Focus on one task at a time.
  • Stay in the moment
  • Allow yourself to put your full attention to the task
  • Focus will increase the likelihood of success
  • Enjoy the feelings of increased sense of happiness and accomplishment

Be Mindful

  • Learn mindfulness, it is a powerful tool, helping you to focus on the present.
  • Daily consistent practice of mindfulness will lead to the greatest success
  • It is highly beneficial for reducing stress and anxiety.
  • Slow down and focus on what you are doing.
  • Use all your senses to heighten the experience.

Use Affirmations

  • Use affirmations daily to help you change the way you think and act.
  • Craft positive statements, which express how you want to think, feel or behave.
  • For example,
    • “I am calm and relaxed”
    • “My mind is at peace”
    • “I can create the life I desire”

Practice Acceptance 

  • Cultivate acceptance to achieve inner peace
  • Accept that there are many things in life that are beyond your control.
  • Accept what you cannot change
  • Acceptance reduces stress and anxiety.

Deep Breathe 

  • The most effective way to reduce your anxiety and stress levels is by deep breathing.
  • Take a slow deep breath in through your nostrils.
  • Hold it for a second and then exhale slowly through your mouth
  • As you exhale say to yourself … “I am Relaxed”, I am in Control”
  • Repeat this at least four more times.
  • As you focus on your breathing, clear your mind of all other thoughts.

Live in the Moment

  • Concentrate on the present
  • The past is history and cannot be changed.
  • The future is yet to come.

 

Practice these tips and inner peace can be yours.

What is a Panic Attack?

Panic Button

What is a Panic Attack?

A panic attack, is an instantaneous surge of fear and anxiety that overwhelms the mind.

In prehistoric times, a panic attack was a life saving response to the danger from wild animals or events. The life of a human was much more physically challenging and dangerous than it is today. The human species had to develop response mechanisms to survive, as it does not have sharp teeth or claws.

An instant and significant response to danger was essential to survival. There were really only two simple choices. We could either take flight (run away from danger), or hold our stance and fight. This highly efficient survival response to threats was simple and straight forward!

This biological response, called the ‘Fight or Flight Response’ is the cause of what we now refer to as a Panic Attack. There are few instances in everyday life, where we legitimately need to react in this way. The sudden, overwhelming, uncontrolled, response to a non-file threatening stimulus, is termed a Panic Attack.

If panic attacks are experienced frequently, or severe anxiety is common, it may be an indication of a more serious condition called Panic Disorder.

How many people suffer from panic attacks?

  • In the USA 22.7% experience a panic attack, at least once in their lives
  • Women are two times more likely to experience a panic attack
  • In 81% of the cases the symptoms reach a peak, within 10 minutes

What happens during a panic attack?

The body instantly changes its priorities, from our normal “long-term survival” to emergency “short-term” survival mode!

To accomplish this the body responds by releasing a flood of hormones such as adrenaline, blood pressure increases and breathing speeds up to prepare your muscles for flight or fight.

It is possible that the legs start to shake, as they prepare to run from danger; the hands may start to shake as the muscles in the arms prepare to fight; the palms and feet may become sweaty.

The body changes the flow of blood from the stomach to major muscles where it is needed during an emergency. Those who are frequently stressed, often have digestive issues as the blood is being pumped to other areas of the body.

What goes through the mind during a Panic Attack?

  • I might die from a heart attack – unless you have a heart condition, it is not usually a threat to the heart
  • I might die from suffocation – during a panic attack you naturally take in more air
  • I’m having a stroke – strokes have nothing to do with panic attacks
  • I’m scared of fainting – as fainting would be fatal when being chased by a wild animal, it is highly unlikely
  • I’m having a nervous breakdown, or going ‘crazy’ – as ‘fight or flight’ responses are natural, insanity is not a concern.
  • I’m losing control – control has been shifted from your conscious to your unconscious mind, your are on automatic
  • I’m weak and might fall down – you are actually stronger when panicking as your large
    muscles are supplied with plenty of oxygen.
  • I may be embarrassed or humiliated – the worst part of a panic attack only lasts a few minutes, it is a natural event, nothing to be embarrassed about.

What are the Symptoms of a Panic Attack?

  • Light headiness
  • Giddiness
  • Dizziness
  • Shortness of breath
  • Heart palpitations
  • Numbness
  • Chest pains
  • Dry mouth
  • Clammy hands
  • Difficulty swallowing
  • Tremors
  • Sweating
  • Weakness
  • Fatigue

What can I do to minimize the impact and regain control?

Deep, controlled breathing is the easiest and most effective way to control anxiety and panic. How often have you heard somone say, “Take a Deep Breath”?

It is natures way of resetting everything in your body … supplying the needed oxygen to the lungs, blood and muscles to allow them to react appropriately.

Deep breathing, is not the normally shallow intake of air into your chest. Rather, it is a process of inhaling air, deep into your diaphragm, below your chest. Breathing in deeply and then exhaling longer than we inhale stimulates your nervous system to trigger relaxation and your body will have no choice but to respond postively.

Try it now …

  • Sit down, comfortably and close your eyes
  • Focus your awareness on your breathing
  • Breathe in to the count of seven
  • Breathe out to the count of eleven
  • Wait for a couple of seconds
  • Then repeat

Practicing this breathing exercise regularly, will result in a reduction in anxiety levels.

As you practice more, and become more relaxed, your body will naturally reduce the production of stress hormones.

You will start to have much more control over panic attacks. Understand, the bodies anxiety responses are natural physiological reactions, you are not going insane.

Help is available through personal consultations with a qualified Psychologists or a Professional Hypnotist.

Private Hypnosis sessions are available online, in the comfort of your home, using Zoom or similar streaming services.

You can regain control of how you react to the thoughts which trigger these physical reactions.

You can book an appointment at this link

Why People Fail to Achieve Their Goals

It is common to hear people, especially on social media, broadcast their goals in life.

They want to be “this” and “that.”

They’ll be big superstars by the time they turn 25, or they’ll be millionaires by 30, and so on.

For the most part, these goals are mere posturing.

They’re not actually going to achieve their goals.

Sure, they’re probably going to start drafting a plan on how exactly they’re going to conquer their goals, but they’re still more likely to fail than succeed.  

The #1 reason why people fail to achieve goals is that they’re not making the right kind of goals.

They’re only making vague goals.

Ask them the specifics of their goal, and they won’t have a solid answer.

They just want to become rich, they just want to be happy, they want to become financially free.

But they don’t know exactly when that’s going to happen.

Another reason is that many people are all talk, and no action.

They’ll share their goals with everyone, but when it comes to acting on their goals, they’ll bolt.

Even if they have a smart goal in place, they’ll still lack that motivation to actually do something to achieve that goal.

They’ll find it too hard or too difficult.

Suddenly, they’ll be too busy working on something else and won’t have time to work on their goals.

The third reason is people simply can’t commit.

They probably think someone else is going to help them achieve their goals!

But that’s their goal, right?

Or, maybe they’ve got a few hundred big goals they’re working on (small goals toward a single big goal is different) and they don’t know which goal they’re going to pursue today.

They can’t make up their minds.

They can’t even be bothered to figure out which goal appeals most to them, they’re just putting everything out there, hoping someday something will come to life!

Lastly, many people don’t know how to deal with failure.

They encounter failure for the first time, and they tuck their tails in and hide away somewhere, never to be seen again.

The right approach when dealing with failure is to learn from it.

It’s okay to feel hurt, to feel disappointed in yourself.

But don’t let that be the reason you no longer want to move forward with your goals.

Download PDF Version: Why People Fail To Achieve Their Goals 

What to do When You Lose Motivation

Motivation is one of the most important factors that will drive you to succeed.

When you lose it, you’re in danger of permanently failing and losing track of your goal.

Here’s what you need to do when you feel like you’ve lost all motivation and you can’t seem to get it back on your own:

1.     Recall your “why”

Why are you chasing this goal?

Do you remember why you chose it in the first place?

Is it because it will ultimately make you and your family happy and wealthy?

 Or is it because it will help many people?

Whatever your reason, you need to remember it.

Recall how it initially made you feel.

It will help re-light the fire under you.

2.     Stick to your positive habits

Over the course of your journey, you should ideally have already cultivated positive habits that will help you succeed.

Habits that are not going to stand in the way of your success, but rather will help you reach your goals.

When you start losing motivation, continue going through the motions, the routines you’ve already established.

If you haven’t established good habits yet, then you better get started!

At this stage of your journey, you need to “Take Action” consistently – your habits will help you do just that!

3.     Seek inspiration

Read inspirational stories about people you look up to.

Is there an entrepreneur, or leader you really respect?

Find something in common with them.

For instance, you can read up on stories about how they successfully overcame obstacles.

You can then try to get ideas on how you can do the same thing.

4.     Ask for advice

Do you know someone who’s going through the same rough patch as you?

Reach out to them and ask for advice.

It’s not a sign of weakness if you seek help.

It works both ways, you know.

You regain your motivation, and the other person gets a boost in self-esteem.

5.     Challenge yourself and set a reward

Rewards work well when it comes to motivation.

You can challenge yourself too, say, complete a task within a week and you’ll get a corresponding reward.

The more difficult the task, the bigger the reward.

If you miss your deadline by even a day, you don’t get your reward.

Think of something you really like – it just may help you revive your motivation!

Download PDF Version: What To Do When You Lose Motivation

 

Top 6 Strategies to Remain Positive During Tough Times

You’ve probably got a knot in your stomach right now just thinking about tough times.

Is it even possible to remain positive when your surroundings look so bleak?

When your goals seem so far away and seemingly impossible to reach?

This article will help you find the top 6 strategies to remain positive during challenging times.

1.     Surround yourself with positive people

Positive people have the power to uplift the spirits of everyone around them.

Don’t cry in the corner.

Instead, go out and hang out with your positive friends and try to absorb their positivity.

Trust me, you’ll feel much better afterward.

2.     Look towards the future

There is nothing worth looking at in your past, so focus on the present and looking towards the future.

There’s always going to be tomorrow.

What happens today will soon be a thing of the past.

You can bounce back with hard work and a positive outlook!

3.     Count your blessings

Even if you feel like you’ve lost everything, you haven’t.

Look around you.

Look at your family, your friends.

Whatever your status in life is, know that you’re blessed.

You’ve still have life in you, you can still fight back, you can still recover.

4.     Be grateful for what you do have

You’ll always have something to be grateful for.

Whether it’s life, love, laughter, or material wealth, just be thankful.

Be grateful to the people who’ve helped you get to where you are.

Don’t take what you have for granted.

Often, we only realize what’s important, when it is taken from us.  

5.     Don’t lose sight of your long-term goals

When you feel that you cannot go on in pursuit of your dreams, don’t give up.

Take a break, take a vacation.

Go somewhere to clear your head.

If you’ve spent a lot of time trying to chase your dreams, but it seems like you’re not getting anywhere, maybe you need to recalibrate your plans.

6.     Adapt and adjust

Some people find it hard to adapt and adjust to unexpected circumstances.

They want to get things done their way, but often, this is not possible.

They would rather break than bend.

When you do this, you are essentially saying goodbye to your dreams.

If you want to succeed, you need to adapt and adjust to whatever fate and circumstance have brought you.

Download PDF Version: Top 6 Strategies To Remain Positive During Tough Times

The 5 Secret Keys to Success

In this article, you’re going to learn about the 5 secret keys to help you accomplish your goals faster.

1.     Choose a smart goal

You can set a goal any which way you like.

However, if you’d like to increase your chances of success, then you better set a smart goal.

A smart goal has the following characteristics:

  • it’s Specific
  • it’s Measurable
  • it’s Attainable
  • it’s Relevant
  • it’s T

You can’t choose only 2 or 3 characteristics.

A good goal has all 5 characteristics present.

If you don’t want to waste your time, and want to reach your goal quickly, then make sure you choose a SMART goal.

2.     Be passionate

You can have a smart goal, but if you’re not passionate about it, you can easily lose motivation.

Having the passion for something lights a fire under you – if you don’t get that fire you don’t particularly care about your goal.

Choose a goal you are passionate about.

That way, when the obstacles come (and they will!), you’ll be able to persevere and keep chasing your dreams!

 

3.     Learn from failures

It may sound surprising at first, but failure really is one of the secret keys to success.

When you’re chasing something, a life goal, for instance, you’re probably not going to succeed on your first try.

It may take you ten tries or maybe even a hundred tries.

No matter how many times you fail, you still take something away from the experience – you learn something.

And you can use that knowledge towards your goals – you now know what’s working and what’s not.

4.     Network

As the saying goes, it’s not what you know, it’s who you know.

In many cases, this rings true.

If you know the right people, you can get your foot in the door.

Always be nice and helpful to everybody you meet.

Don’t underestimate the power of building relationships, they might help you reach your goals faster.

You never know who is watching or listening, always be professional and respectful of others.

5.     Don’t aim for perfection

Aiming for perfection is equivalent to setting yourself up for failure.

Perfection is such a lofty goal, often impossible to achieve.

Do you know of anybody who’s perfect?

I don’t think so.

So, there’s really no reason why aiming for perfection is even a thing.

Instead of perfection, aim for excellence or being the best you can possibly be.

Being the best is not the same as being perfect.

Even if you’re the best, you still have room to grow.

When you’re perfect, there’s simply nowhere else to go, you’re already perfect.

Download PDF Version: The 5 Secret Keys To Success