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Coping Through Cooking

Have you ever had a bipolar disorder coping strategy that became a passion? 

Did this passion help you reduce your symptoms and at the same time fill the room with delicious smells?!

Coping Through Mindfulness

I’ve had bipolar disorder my whole life. Along with medication and therapy, there are other ways to manage symptoms including coping strategies.

Coping strategies include mindfulness, which means living in the moment and awakening to experience. 

Mindfulness includes forms of meditation such as breath awareness and kundalini yoga.

Did you know that cooking is a basic and overlooked form of meditation.

Cooking In The Moment

Cooking is a simple daily task that can help you find peace and enjoyment in the present moment.

An example is an easy and simple recipe such as candied sweet potatoes. When you’re starting it on the top of your stove by adding butter to your pan you’ll notice your mind is set on that simple task. 

Then you start adding brown sugar, cinnamon and nutmeg to the butter. When this happens there’s a delicious smell that not only makes you hungry but also triggers feelings of warm nostalgia, along with activating areas of your brain linked to emotion and memory. You’ll find that this calms an anxious mind.

Benefits Of Cooking?

It’s hard to get motivated when your in a depressed mood because of bipolar disorder.

Due to depression weighing you down; you might be in the mood to overeat, but you might have a hard time getting up and doing anything else. 

When you’re feeling depressed there are many benefits to cooking for yourself.

What Are Some Of Cooking’s Benefits?

Benefits Include:

  • Cooking Is Therapeutic: Cooking is an effective therapy, because it encourages creativity. It also reduces anxiety and depression.
  • Healthier Food Options: People who cook for themselves tend to have better overall health.
  • Focus On What You’re Eating: When you’re cooking for yourself you’re not surrounded by other distractions. You can enjoy your food more and exercise better control over what you eat.
  • Cooking Forces You To Get It Together: Preparing your own food takes some planning. It encourages you to be organized and focused, which helps with bipolar symptoms.
  • It Connects You With Others: Cooking for someone else is a way to express love. Whether it’s for your significant other, kids, roommates, family or friends you’re all working together to make something amazing.

How Do You Cope With Your Bipolar Symptoms?

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If you want to learn more about mindfulness please click on the button below:

Sources:

https://www.medicalnewstoday.com/articles/320392

https://www.psychologytoday.com/us/blog/brain-babble/201501/smells-ring-bells-how-smell-triggers-memories-and-emotions

https://lifehacker.com/when-you-eat-focus-on-just-eating-1548927900

https://www.headspace.com/mindfulness/mindful-cooking

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Tips For Improving Your Self-Perception

Today’s post is a follow up of a blog post I wrote about “Turning Anxiety Into a Super Power”. I mentioned that change in my self-perception was one of the changes I made in my life to overcome the worst of my mental health issues.

If you want to read the post I just mentioned click on the link below:

What is Perception?

Perception is how we view ourselves and how we view others.

Your perception of something is the way you think about it or the impression you have of it. For example how you perceive the world and everything around you has a direct effect on your thoughts, actions and behavior.

Also, your thoughts, actions and behavior are directly affected by how you perceive yourself. 

What Is Self-Perception?

Self-Perception gives you an awareness of who you are or who you think you are.

When you perceive yourself in a healthy way when you’re able to assess your strengths, weakness, talents and potential. Also, you have the ability to be honest with yourself, be true to who you are and take responsibility for your choices and action.

However, when you perceive yourself in an unhealthy way you may think you know yourself; you’re unsure of yourself and you tend to lie to yourself that everything is fine. 

What Problems Occur Due To Unhealthy Self-Perception?

Numerous problems occur due to unhealthy self-perception including:

  • Distorted Self-Esteem: Self esteem refers to self-worth or self-respect. When you perceive yourself in an unhealthy way you can have low self esteem that causes you to feel defeated and depressed, along with failing to live up to your full potential.
  • Anxiety: Unhealthy self perception can lead to an anxious mindset that can distort the way you view the world and reality. Symptoms of anxiety include feeling nervous and always have feelings of impending doom. Anxiety is an alarm for triggering your fight-or-flight response.
  • Guilt: When you perceive yourself in an unhealthy way you feel an unhealthy amount of guilt for things that are beyond your control such as feeling guilty about someone’s low opinion of you.
  • Negative Self-Talk: Negative self-talk is any inner dialogue you have with yourself and it’s best known as your inner critic. It can cause you to have limiting beliefs about your abilities and it diminishes your ability to make positive changes in your life or your confidence in yourself to do so.

How Do You Improve Your Self-Perception?

It’s important look at why you perceive yourself in an unhealthy way. Factors such as stressful life events such as divorce or illness, past trauma or abuse, unrealistic goals or mental health problems play a role in our self-perception. 

It is possible to face these problems and transform how you perceive yourself.

Tips For Improving Self-Perception

Here are Tips for Improving your self-perception:

  • Identify Your Perceptions: You can identify your perceptions by asking yourself certain questions. You’ll notice certain thoughts come to the surface that feel familiar or true to you. For example you can ask yourself a question such as “What do I always say about myself ?” thoughts pertaining to your self perception comes to the surface such as “I’m an a@#h&le”. Then it’s important to examine that perception you’ve identified and ask why it’s justified and why you think that way about yourself.
  • Listen To Your Inner Critic: It gets worse if you ignore or suppress your inner critic, instead you should listen to your inner critic and take note of what it’s trying to tell you. At that point you have the opportunity to judge what your inner critic is trying to tell you, maybe it’s telling you to take the action you need to take.
  • Stop Ruminating: Rumination is repetitively going over a negative thought or problem. It’s important to keep your mind occupied if you start ruminating, along with learning about your triggers and question your thoughts.
  • Boost Your Self Esteem: There are a lot of ways to boost your self esteem. These include learning a new skill, challenging your limiting beliefs and stand at the edge of your comfort zone.
  • Get Outside Your Comfort Zone: Getting outside your comfort zone creates enough good stress to ramp up your focus, creativity and drive. It helps you to respond to life’s stresses when unexpected things happen.

Have You Ever Felt Like Your Self-Perception Affects Your Life?

Please Like And Comment!

If you’re suffering from anxiety please click on the button below to download your free anxiety expert guide:

Sources:

https://www.essentiallifeskills.net/self-concept.html

https://www.verywellmind.com/what-is-self-esteem-2795868

https://www.bbc.com/future/article/20160928-how-anxiety-warps-your-perception

https://www.mayoclinic.org/diseases-conditions/anxiety/symptoms-causes/syc-20350961

https://www.thefix.com/living-sober/toxic-guilt

https://www.verywellmind.com/negative-self-talk-and-how-it-affects-us-4161304

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B Vitamins For A Better Mind!

What are B Vitamins?

B vitamins refer to a class of water-soluble vitamins that are vital for maintaining good health and well being. 

They are building blocks for a healthy body that have a direct impact on your energy levels, cell metabolism and also brain health.

B Vitamins Include:

  • B1 (Thiamine): Helps your body generate energy from carbohydrates. The main role of carbohydrates is to provide energy for your body, especially your brain and nervous system.
  • B2 (Riboflavin): Helps your body breakdown carbohydrates, protein and fats to produce energy.
  • B3 (Niacin): A B vitamin made and used by your body to turn food into energy. It helps keep your nervous system, digestive system and your skin healthy.
  • B5 (Pantothenic Acid): Very important for making blood cells and helps convert your food into energy. 
  • B6 (Pyridone): Helps your body make energy from food and form red blood cells that help deliver oxygen throughout your body. B6 also regulates the hormones dopamine and serotonin.
  • B7 (Biotin): Your body needs Biotin to convert certain nutrients into energy. It’s also important for your hair, skin and nails.
  • B9 (Folate): Helps form your DNA, which is important for every cell (Including Brain Cells) in your body.
  • B12 (Cobalamin): Helps your body make energy from food just like B6. It keeps your body’s nerve and red blood cells healthy, and helps make DNA for all cells.

B vitamins play a vital role in producing brain chemicals that affect your mood and other brain functions. 

Low levels of B vitamins such as Folate, B12 and B6 have been linked to mental health problems such as anxiety and depression, along with worsening the symptoms of mental disorders such as bipolar disorder.

Where Do You Get B Vitamins?

B Vitamins are obtained by eating nutrient-rich foods. 

These Include:

  • Avocados: Long before avocados were considered a stereotypical millennial stable they’ve been regarded as a superfood. One whole avocado is packed with B vitamins.
  • Plain Low Fat Yogurt: The amount of nutritional value varies from brand to brand, but they tend to be rich in vitamin B12 and riboflavin.
  • Salmon: This is a low mercury fish that’s high in omega 3’s. It’s also high in other nutrients including B vitamins.
  • Chicken: Chicken, along with turkey are loaded with B vitamins such as niacin and pyridoxine.
  • Eggs: One chicken egg contains 33% of the recommended daily intake of the B vitamin biotin.
  • Chickpeas: Foods such as chickpeas are a great source of B vitamins, especially B6 and folate.
  • Tofu: Along with being a valuable plant source of iron and calcium, tofu contains vitamin B1.
  • Dark Green Vegetables: Vegetables such as spinach, romaine lettuce and kale contain large amounts of folate.

However, there are people with bodies that have a hard time absorbing B vitamins or they can’t obtain B vitamins from diet alone.

There are many vegetables that could lose of their nutritional content while being cooked. Unless you eat them raw.

Some people have cut meat out of their diets which is a significant source of vitamin B12.

It’s recommended that they look into taking a multivitamin or a vitamin B complex supplement.

What Is Vitamin B Complex?

Vitamin B-Complex is a supplement that includes all eight B vitamins in one pill.

It’s been shown to improve brain health by providing optimal psychological and neurological benefits. This significantly benefits mood along with reducing stress.

Despite the added benefits of a vitamin B supplement there are health risks as the dosage goes up, so talk to your doctor first before taking it.

Bipolar Disorder And B Vitamins

Bipolar Disorder is associated with episodes of mood swings that range from depressive low moods to manic/hypomanic highs.

Symptoms include mood swings, depression, anxiety, fatigue, irritability, inability to focus and appetite fluctuations.

The exact cause is unknown but a combination of genetics, environment and altered brain structure and chemistry play a role. An often overlooked factor that plays a role is poor diet.

A poor diet deficient in nutritional content can play a role in bipolar disorder, especially low B vitamins.

Studies have shown that vitamins B1, B6 and B12, in particular play a role in decreasing bipolar symptoms. Also they improve the overall health of your brain, which leads to better management of bipolar disorder.

Please talk to your doctor before increasing the amount of B vitamins in your diet.

Do you take any supplements to improve your health?

Please Like and Comment!

If you’re interested in learning more about how blueberries are a superfood please click on the button below:

Sources:

https://www.healthline.com/health/food-nutrition/vitamin-b-complex

https://www.mayoclinic.org/diseases-conditions/depression/expert-answers/vitamin-b12-and-depression/faq-20058077

https://www.eatthis.com/best-foods-vitamin-b/

https://ods.od.nih.gov/factsheets/VitaminB12-Consumer/#:~:text=Vitamin%20B12%20is%20a%20nutrient,absorb%20vitamin%20B12%20from%20food.

https://www.livescience.com/51966-vitamin-b2-riboflavin.html#:~:text=Riboflavin%20is%20a%20vitamin%20that,be%20used%20by%20the%20body.

https://www.healthline.com/nutrition/vitamin-b-foods#TOC_TITLE_HDR_5

https://www.webmd.com/diet/health-benefits-b-complex#1

https://psychcentral.com/lib/vitamins-for-bipolar-disorder/

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Perseverance! How To Harness The Positive Of Being Stubborn

What Does It Mean To Be Stubborn?

Being stubborn refers to someone or something that’s determined to do whatever they want and refuse to do anything else.

Anyone or anything that’s stubborn can be hard to move, change or deal with. 

Consequences Of Stubbornness?

Being stubborn can be associated with negative traits such as:

  • Too Much Ego
  • Unwillingness To Be Wrong 
  • Hot Tempered
  • Self-Centered
  • Fearful Of The Unknown
  • Controlling
  • Overly Competitive and Defensive

Stubborn people can be rigidly attached to their beliefs, opinions, ideas and tastes. 

It becomes a major flaw when they don’t consider the opinion of others because they feel threatened by people who disagree with them. 

Also, they may see their stubbornness as having determination to achieve a goal, but instead it becomes a form of self sabotage. 

They’re so inflexible with working with others, not listening to others and an unwillingness to listen to their own bodies, so they end up making themselves sick both physically and mentally. Also, their personal and professional relationships are strained as well.

Can Stubbornness Be A Strength?

Despite stubborn people having a character flaw that’s often associated with negative traits, they can also have a lot of overlooked positive traits as well.

Some Positive Traits Include:

  • Knowing What They Want: Stubborn people know what they want. They know when to take action.
  • Being More Decisive: They know what they want and they go for it. However, they won’t rush to make a decision without exploring the pros and cons of it first. By doing that it’s easier to make an informed decision.
  • Having Clear Boundaries: Stubborn people have an unwillingness to compromise themselves if it involves putting them in uncomfortable situations. They know what they value and will pursue the things that are most important to them.
  • Being Passionate: Whether it’s something they believe in or someone they care about, people who are stubborn will fight to the end for what they’re passionate about. They have faith that their ideas are valid and their voices are worth hearing.
  • Prefer Quality Over Quantity: Some people prefer quality over quantity and they’ll change or move when the opportunity is a good one. For example they might be selective about who enters their social circle.

How To Turn Stubbornness into Perseverance?

Stubbornness is neither good nor bad. However when people are determined it can be reframed into perseverance.

Perseverance is the ability to keep doing something despite the odds. People who persevere are determined to accomplish something despite how hard it is or how long it takes to reach their goal.

People who persevere continue to work for change despite failures, while stubborn people refuse to change or recognize failures. 

It’s great when people know what they want, are decisive, have clear boundaries and have a passion. However, these qualities won’t allow them to persevere and accomplish their goals unless they overcome the negative aspects of stubborness. 

Here are some tips to turn stubbornness into perseverance:

  • Seeing Compromise As a Strength: Being able to compromise is a strength. When people are able to see the big picture and don’t always have a need to be “right” they’ll be able to persevere toward what they want.
  • Remind Yourself That You’re Not Always Right: It’s important for people to recognize that there are other points of view to consider other than your own. Collaboration and outside feedback from others can help you a lot in reaching your goals.
  • Build Rapport With Other People: Being able to improve interpersonal relationships helps. When people build rapport with others that have different viewpoints they might learn something from them, including a better way of achieving a goal or debunk a stubborn belief they may have held.

Here’s a link to my previous post about building rapport:

  • Keep An Open Mind: This is important, because people need to keep their minds open so they can absorb ideas that work for them. If they stay closed minded then they may be missing out on an opportunity to persevere.

What Helps You Persevere?

Please Like And Comment!

Sources:

https://www.elitedaily.com/life/culture/stubbornness-asset-downfall/767984

https://jobecker.co.uk/different-perspectives/being-stubborn

https://www.commonsensemedia.org/character-strengths-and-life-skills/what-is-perseverance

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How To Improve Brain Fog?

What is Brain Fog?

The term “brain fog” is not a medical condition. It is used to describe symptoms that can affect your ability to think. 

When you’re feeling anxious, confused, disorganized, finding it hard to focus. Also, if you’re having a hard time putting your thoughts into words it can be described as brain fog.

What Causes Brain Fog?

Causes Include:

  • Low Iron Levels: Low Iron or Anemia occurs when the number of healthy red blood cells in your body is reduced. This can lead to low energy along with brain fog.
  • Mental Health Issues: Brain fog can be caused by mental health issues. These include conditions such as bipolar disorder, ADHD (Attention Deficit Hyperactivity Disorder), major depression and different anxiety disorders. 
  • Overuse Of Electronics: Brain fog happens when you spend too much time on your smart phone or tablet.
  • Certain Medications: There are many medications that cause brain fog, including those taken for chemotherapy, anti-anxiety (effexor) and sleep. Talk to your doctor if you suspect your medication is making you feel foggy.
  • Poor Diet: A nutritionally inadequate diet can not only affect your physical health, but also brain fog. A poor diet consisting of foods that have high fructose corn syrup can make you feel foggy, due to spikes in blood sugar.
  • Lack Of Exercise: It’s interesting to note that when our bodies are inactive for too long our brains become inactive as well.
  • Lack Of Sleep: Sleep deprivation can disrupt your brain cell’s ability to communicate with each other. This leads to lapses in memory and visual perception.
  • Sleep Apnea: Sleep apnea occurs when an obstruction in your airway causes your breathing to frequently stop and start while you sleep. Over time it not only causes brain fog, it also causes brain damage from lack of oxygen.
  • Diabetes: Sugar is your brain’s main source of energy. If you have diabetes your blood sugar is out of whack and this causes brain fog.

If you’re interesting in learning about high fructose corn syrup please click on the button below:

What Are The Consequences Of Brain Fog?

Consequences of Brain Fog Include:

  • Poor Memory: Memory issues caused by brain fog may be short or long term. 
  • Trouble Concentrating: When you can’t concentrate because of brain fog, you may feel impulsive, have intrusive thoughts, overreact or be inattentive.
  • Difficulty Carrying Out Tasks: Having brain fog causes you to have difficulties with starting and finishing tasks. These can include tasks that need to be complete within a specific timeframe.
  • Unable To Communicate Effectively: It’s interesting to note that not being able to think clearly can cause you to not only stumble over your words, but also affect how you build rapport with other people.
  • Worsening Mental Health: Chronic stress and anxiety can lead to an increased risk of brain damage, which can cause dementia, chronic depression and worsening anxiety.  

How To Improve Brain Fog?

It’s important to identify what’s causing your brain fog.

Once the cause is identified, the next step is to take action to improve it.

Here Are Some Tips To Improve Brain Fog:

  • Get More Sleep: When you improve the quality of sleep you’ll notice that your mind is clearer. For example if you have sleep apnea, it’s important to use a CPAP machine to not only assure that you get good sleep, but also increase oxygen to the brain.
  • Eat Healthier Foods: When you’re fighting brain fog it’s important to put food into consideration. For example foods such as dark green vegetables, avocados, olive oil and omega-3 rich foods like salmon are recommended for brain health. Also, along with dark green vegetables such as spinach it’s important to consider raisins, cashews, beans and red meats as sources of iron.
  • Exercise: When you get moving and exercise it promotes the growth of neural connections in the brain.
  • Spend Time In Nature: Exercise is a great way to promote brain health. However you’ll have the added benefit of increased oxygen from nature when you exercise outside.
  • Take Supplements: If you’re not able to get omega 3s from salmon, then you might want to consider a supplement.
  • Make Time For Self-Care: It’s important to take a time out once in a while for self-care. For example you can spend this time pursuing a hobby such as gardening which not only relaxes you, but allows you to produce your own dark green leafy vegetables.
  • Reduce Stress: Taking time out to focus on stress relief helps a lot. It helps to focus on the present moment by meditating and breathing deep.
  • Reduce Smart Phone Usage: The blue light emitted from your smart can keep you up at night. It’s important to shut it off a least an hour before bed.

How Do You Handle Brain Fog?

Please Like and Comment!

Sources:

https://www.webmd.com/brain/ss/slideshow-brain-fog#:~:text=%E2%80%9CBrain%20fog%E2%80%9D%20isn’t,put%20your%20thoughts%20into%20words.

https://www.medicalnewstoday.com/articles/320111

https://www.mindbodygreen.com/articles/can-screen-time-cause-health-issues

https://health.usnews.com/health-care/patient-advice/articles/brain-fog-potential-causes-and-treatment

https://www.sleepfoundation.org/sleep-apnea

https://www.healthline.com/health/diabetes/brain-fog-diabetes

https://www.sciencedaily.com/releases/2016/01/160121121818.htm

https://www.healthline.com/health/food-nutrition/brain-food-for-fatigue#3.-Avocados

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Tips For Building Rapport

Rapport is a very important but underrated skill to have. I’ll be discussing tips on how to build rapport.

What is Rapport?

There is a word that you may have heard called “rapport”, but you may not be aware of what it means.

Rapport is a meaningful connection or relationship with someone else. 

It’s also considered a state of harmonious understanding with an individual or group, examples include showing a real interest in someone else’s hobby or empathizing with someone’s situation and feeling “in sync” with them.

Building rapport is very important whether it’s with a client or more importantly with your personal relationships.

However, a lack of rapport can lead to not only a lack of communication, but also a lack of trust.

Why Is Rapport Important?

It’s important to build rapport with someone, but do you know why it’s important? 

Important Reasons Include:

  • Building Trust: It’s interesting to note that rapport can be built at the same time as trust. Rapport focuses on establishing a bond or connection with someone, which helps you to establish a reputation for reliability, consistency and keeping your promises that builds trust.
  • Improved Mental Health: When rapport is being built between a therapist and yourself to treat a mental disorder it can lead to a more successful outcome. 
  • Forming Deeper Relationships: Rapport forms the basis of  deep and meaningful relationships between people. It’s the sense of connection you feel when you like and trust someone, and understand their point of view.
  • It’s An Important Life Skill: Rapport is an often overlooked essential skill that helps you build relationships faster and improve communication more rapidly. This is important for all aspects of your life whether you’re connected on a more intimate level or professional level.


How To Build Rapport?

Here are some tips for building rapport with other people.

Tips Include:

  • Overcoming Communication Barriers: Strong communication skills are key to building rapport. However there are barriers in place that make building rapport difficult, so it’s important to learn how to overcome them.

Examples Of Communication Barriers Include:

Cultural Differences and Language

Inability To Listen To Others

Information Overload and Lack of Focus

Disorganized Thinking

Depression and Anxiety:

Lack of Empathy

Lack of Trust

Poor Social Skills

  • Improve Your Appearance: One of the fastest ways to build rapport is to make a great first impression. This includes taking pride in your appearance.
  • Find Common Ground: It’s essential to build rapport by asking someone open-ended questions about themselves. You’ll find common ground and build a deeper connection.
  • Be Your Authentic Self: When you’re being authentic, you’re being real. This is important for building rapport, because it helps to establish trust between you and other people.
  • Learn How To Be Empathetic: Learn how to see someone else’s point of view in order to find common ground. This is important when you’re trying to find common ground with them.
  • Mirror and Match Mannerisms and Speech: When we’re building rapport with other people, we may or may not be aware that we’re adopting their temperament, mannerisms, speech patterns and even their body language.

If you’re interested in overcoming social anxiety that keeps you from building rapport please click below:

How Do You Build Rapport?

Please Like and Comment!

Sources:

https://www.skillsyouneed.com/ips/rapport.html

https://www.psychologytoday.com/us/blog/insight-therapy/202001/how-therapy-works-the-role-real-rapport

https://www.smartcompany.com.au/people-human-resources/developing-rapport-empathy-workplace/

https://www.mindtools.com/pages/article/building-rapport.htm

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Overcoming Procrastination

What Does It Mean To Procrastinate?

Procrastination refers to the action of delaying or postponing tasks. This is especially true for tasks that need to be accomplished by a certain deadline.

Why Do People Procrastinate?

Procrastination often occurs due to being afraid to fail at the tasks that need to be completed. 

It could be a habitual or an intentional delay of starting or finishing a task despite knowing it might have negative consequences. 

For some people procrastination might be a symptom of a mental disorder. It’s been linked to depression, irrational behavior, low self-esteem and anxiety, which are associated with disorders such as ADHD (Attention Deficit Hyperactivity Disorder) and even bipolar disorder.

Procrastination has many consequences attached to it. It not only causes serious stress and illness, but it also causes self sabotage that can ruin your chances at success.

What Are Some Signs Of Procrastination?

Whether it’s habitual or intentional, or due to mental illness there are many signs of procrastination to look out for. 

Signs Include:

  • Having Uncertain Goals: Even if you’re not diagnosed with a mental illness having uncertain goals can trigger fear and anxiety, which lead to procrastination. However, if you’re certain of what your goals are you’ll have less fear.
  • Hard Time Concentrating:  Whether it’s from lack of sleep, stress or a short attention span you’re more prone to procrastination when you have a hard time concentrating.
  • Making Excuses: It’s a sign of procrastination if you’re making excuses for not finishing a task.
  • Being A Perfectionist: Perfectionists have a fear of being unable to finish a task perfectly.
  • Limiting Beliefs: There are a lot of limiting beliefs around both fear and guilt that can stop you from completing a task. For example “I fear that I’m good enough to finish this assignment”!
  • Setting Unrealistic Goals: When you set unrealistic goals you’ll set yourself up for disappointment. Then it can lead to fear of failure which can cause you to put off tasks.
  • Feeling Anxious: It’s interesting to note that anxiety and procrastination go hand in hand. When you’re feeling anxious about something, you’ll put it off.
  • Unstable Moods: Having conditions such as bipolar disorder can lead to unstable moods. It’s hard to stay focused and get a task done on time when moods are hard to regulate.
  • Fear Of Failure: Setting unrealistic goals and facing disappointment can lead to a fear of failure. You’ll find yourself putting off things because you’re afraid of failing again.

How To Overcome Procrastination?

  • Promise Yourself An Award: When you finally complete a difficult task you should reward yourself. If you like coffee, buy yourself one as an award.
  • Get Plenty Of Sleep: If you’re having trouble focusing and keep putting things off, it could be something as simple as not getting enough sleep. When you get enough sleep you’ll be able to focus better.
  • Rephrase Your Internal Dialogue: Your inner dialogue may be telling you “you have to” complete that task and it’s making you stressed and anxious. Try reframing the thought into something more empowering, for example say “you want to” instead.
  • Minimize Distractions: It helps to minimize distractions so you can complete a task. This includes turning off social media, email and television.
  • Improve Mood Management: There was an interesting study done about procrastination. It concluded that it is more about emotional management rather than time management. For example you may avoid a certain task because it’s associated with a negative emotion and unless you face that emotion the task will never be finished.
  • Letting Go Of Perfectionism: Learning how to let go of perfection is important for overcoming procrastination. Start by letting go of unrealistic expectations, practice self-care and stop obsessing over what others think of you.

If you’re interested in reading a previous post about overcoming fear please click on the button below:

How To You Overcome Procrastination?

Please Like and Comment!

Sources:

http://literacy.kent.edu/salt_fork/time_priority/timemanagement/procrastination.html

https://www.medicinenet.com/difficulty_concentrating/symptoms.htm#:~:text=Difficulty%20concentrating%20is%20a%20normal,how%20we%20think%20and%20concentrate.

https://www.psychologytoday.com/us/blog/in-practice/201908/how-recognize-anxiety-induced-procrastination

https://www.mindtools.com/pages/article/newHTE_96.htm

https://www.postpartumhh.com/blog/3-steps-to-letting-go-of-perfectionism

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How To Cope With Irritability?

Bipolar Disorder is a mental illness characterized by mood episodes that alternate between mania/hypomania and depression.

If you’re feeling manic/hypomanic you may have symptoms such as an inability to sleep, anxiety, talking rapidly or taking too much work or responsibility.

When you’re feeling depressed it can manifest itself as sadness and lack of pleasure. However it can manifest itself as irritability, which is an often overlooked symptom of bipolar disorder.

What is Irritability?

Irritability or feeling irritable is a state of nervous excitement brought on by life’s stress. It’s a normal reaction if you’re feeling tired or sick, or if you’re feeling anxious.

However, it’s an indication of a bigger problem if you’re feeling extreme irritability or if you’re irritable for an extended period of time.

When you’re irritable for a prolonged period of time it can make you angry.

Irritability is slightly different than anger, it’s when you feel easily frustrated or impatient. Anger happens when you’re lashing out at others for feeling irritable for a long period of time.

What is Bipolar Irritability?

A consequence of extreme or prolonged irritability is a form of anger called bipolar rage.

Bipolar rage is anger that’s impulsive, intense, erratic and explosive. An example would be if you’re asked a simple question and responding with irrational anger.

This means that you’re lashing out for no logical reason, on those you love and care for you. This can damage relationships and also lead to job loss and other forms of self-sabotage.

How To Manage Bipolar Irritability?

It’s important to take a healthy approach when you’re experiencing irritability or anger. You’ll find that your relationships with others and your overall quality of life improves when you learn how to cope and manage your bipolar mood episodes.

Coping Strategies Include:

  • Sticking To a Treatment Plan: Irritability and anger can be effectively managed when you stick with a treatment plan. This includes talking to a therapist and taking medication.
  • Identify Your Triggers: It’s important to learn what your triggers are. These can be events, people or requests that can upset you. These include arguments with loved ones, stressful events such as losing a job or death in the family and good things can be triggers as well, such as getting a promotion or getting married.
  • Harness Your Negative Energy: If you feel like lashing out, but you want to avoid negative social interactions it helps to harness that negative energy. It can be done by taking deep relaxing breaths and feeling the weight being lifted off your shoulders, or if that’s not your thing start walking, jogging or even hiking to lift your spirits.
  • If you’re interested in learning about relaxation techniques please click on the button below and read a previous post about mindfulness:
  • Connect With Your Support Group: A support group can be family and friends that understand that you have bad days. Also, when you stay connected to your support network it can minimize the severity of depressive episodes.

How Do You Handle Irritability and Anger?

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If you’re struggling with bipolar disorder and want to learn more about it please click on the link below and download my free bipolar trigger guide:

Also, if you’re interested in transforming negative thinking please click on the button below and for $11 you can download a copy of my ebook:

Sources:

https://www.verywellmind.com/difficult-moods-in-bipolar-depression-379838

https://www.medicalnewstoday.com/articles/324361

https://health.usnews.com/health-news/patient-advice/articles/2016-08-19/extreme-irritability-when-youre-beyond-cranky

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Overcoming Limiting Beliefs

Limiting beliefs was the topic of my previous blog post. They’re assumptions or perceptions about ourselves and the world around us that constrain us in some way. They shape our lives and they cause problems for our mental health, but we can overcome limiting beliefs.

How Are Limiting Beliefs Shaped?

These Include:

  • Past Trauma
  • Family Belief Systems
  • Relationships With Friends or Significant Others

It was past trauma caused by bullying and betrayal while growing up. However, I took steps to overcome that limiting belief.

Identifying The Limiting Belief

The first step I took was to identify a limiting belief that wasn’t serving me, “I can’t be my real self or I’ll be judged”. When I was growing up it was a struggled to fit in when I was in school.

The long-term effects of bullying include experiencing a wide range of emotions. These include feeling angry, bitterness, vulnerable, helplessness, frustrated, lonely and being isolated from your peers. The longer you’re bullied the odds of being depressed and anxious increases. Also, you develop self-esteem issues and can lead to social anxiety.

I wrote a post about how to overcome social anxiety. If you like to view it please click on the button below. This post describes social anxiety in more detail and on a deeper level.

Challenge The Limited Belief

The next step was to challenge my limiting belief. I started to become aware that it was not factual, I just believed it was factual. For example I believed that a friendship would fall apart just like when I was in school.

I examined the so-called facts and found that I blew them out of proportion and shaped them to form a false narrative.

When this happened I started to overcome social anxiety by questioning that false narrative.

Replace The Limiting Belief

The next step is to replace your old limiting belief with a new one. I’m using my own experience as an example. I identified and challenged my belief, “I can’t be my self or I’ll be judged”, and replaced it with, “It isn’t my job to please other people”. By doing this you’ll feel like a different person, however it’s important to strengthen your new belief.

How To Strengthen Your New Empowering Belief?

Our beliefs shape our identities and our behaviors. Also, our habits as well.

When you’re transitioning into your new belief you may feel fear and resistance. This may trigger an automatic urge to do an old habit. For example, if the transition is difficult you may find yourself engaging in negative self-talk such as “This is impossible” or “What’s the point” and then give up.

It’s interesting to note that giving up is not a habit. However, you may not be aware that you’re giving up because of habits such as fear of failure, underestimating yourself or others, procrastination or laziness.

When you become aware of these habits it’s important to identify them, challenge them and replace them. For example if you’re underestimating yourself it’s best to look into why you see yourself in that way. Then take action toward changing this habit by assessing your strengths, weaknesses and talents that make you more aware of your abilities or skill up your abilities.

Conclusion

When you’re overcoming limiting beliefs it’s important to not only identify, challenge and replace the belief, but also to change bad habits that get in the way of your new empowering belief.

If you’re suffering from anxiety please click on the button below and download my free anxiety expert guide:

Sources: 

https://personalexcellence.co/blog/limiting-beliefs/

https://www.verywellfamily.com/bullying-impact-4157338

https://www.fastcompany.com/3058647/5-habits-to-get-over-self-limiting-beliefs

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Limiting Beliefs In A Nutshell

In my previous post the topic was about improving your unhealthy self-perception. However, I’d like to discuss something that’s a reflection of how you see yourself. I’m referring to limiting beliefs.

When you perceive or see yourself in a healthy way you’re more aware of who you are as a person. For example you’re more aware of your strengths, weaknesses, talents and potential and you take responsibilities for your thoughts and actions.

However, when you see yourself in an unhealthy way you’re more likely to be unsure of yourself and your abilities. This can manifest itself as a toxic belief system that inhibits your growth as a person.

If you want to refer back to my last post, please click on the button below:

What Are Limiting Beliefs?

Limiting beliefs are assumptions or perceptions about ourselves and the world around us that constrain us in some way.

We’re unaware that we end up impoverishing our lives when we follow these beliefs and this is due to a number of negative effects. They can keep us from making good decisions, taking advantage of new opportunities or reaching our full potential. 

Limiting beliefs leave you stuck in a negative state of mind. They prevent you from living the life you want. However, have you wondered where limiting beliefs come from?

Where Do Limiting Beliefs Come From?

Different things that happen in our lives shape our limiting beliefs. 

Things that shape limiting beliefs include the following: 

Past Trauma: Something traumatic that happens to you as a child can remain stuck in your psyche. When this happens it’s like a record that skips and stops you in the same place over and over.

Your Family’s Belief System: The belief system of your family plays a role in how you view and interact with the world. For example if you’re from a family that values playing it safe in life you might be convinced that you’re not good enough to any other path.

Expectations From Family: You’re raised with certain expectations. For example you’re expected to go to college and get a 9 to 5 after graduation because it’s a safe option. However, you’re more interested in starting your own business, but underlying guilt about meeting expectations and fear of judgement from family can leave you feeling stuck.

Relationships With Friends and Significant Others: Limiting beliefs can impact how you view the world. For example if you were bullied as a child in school, betrayed by a friend or were cheated on by a significant other it causes you to see all people as untrustworthy.

Types Of Limiting Beliefs

According to Inc.com there are 3 types of limiting beliefs. 

Unhealthy Beliefs About Yourself:

When you conclude that you’re a failure that won’t amount to anything in life, this belief will prevent you from being your best self.

Unhealthy Beliefs About Others:

There are limiting beliefs about everyone being out to get you, everyone is untrustworthy or manipulative it can be impossible to develop relationships.

Unhealthy Beliefs About The World:

If you believe that you can’t succeed, because the world is unfair and scary, then it will take a toll on you and make you feel stuck.

In my next post I’ll be offering tips for changing your limiting beliefs and this will include the story of my personal transformation after changing mine.

Have You Ever Had Limiting Beliefs?

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If you’re suffering from anxiety please click on the button below to download my free anxiety expert guide:

Sources:

http://changingminds.org/explanations/belief/limiting_beliefs.htm

https://business.tutsplus.com/tutorials/what-are-self-limiting-beliefs–cms-31607

https://www.lifehack.org/858652/limiting-beliefs

https://www.inc.com/amy-morin/3-types-of-unhealthy-beliefs-that-will-drain-your-mental-strength-make-you-less-effective.html

https://tomillama.com/blog/limiting-beliefs