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How To Stop Social Media Triggers!?

Social Media is a big part of 21st century life.

Using it has brought benefits to its users, however using social media has a lot of triggering effects like loneliness, anxiety and depression.

Let’s learn how to stop social media triggers!

What Is Social Media?

Social Media refers to websites and applications that allow users to be part of a social network. They allow users to create and share content.

Different Types Of Social Media Include:

  • Social Networks: Websites such as Facebook that allow users to post information, comments, images and messages.
  • Microblogging: Sites such as WordPress that allow anyone to post comments to a micro blog that attracts an audience.
  • Photo Sharing: Sites such as Instagram that allow users to share digital photos online.
  • Video Sharing: Online video platforms such as YouTube allow users to upload, convert, store and playback video content on the internet.

What Is Social Media Used For?

Social media platforms help users connect, share and give information and connect with millions of other users.

It’s important not to ignore social media, since it is an important part of our lives today.

There are roughly 3.5 billion people worldwide that use social media. That’s 45% of the world’s population. As of 2019 an additional 360 million people started using social media.

What Are Some Pros and Cons Of Social Media?

Pros Include:
  • Marketing Tool: Social media can be used for marketing a business. Since so many adults use social media it is a great for getting leads.
  • Self Education: Social media platforms such as YouTube have changed how we teach ourselves. Whether it’s a video blog (vlog) or a video posted by a college professor social media has changed how we learn. 
  • Build Relationships: At its root the purpose of social media is about connecting people to people. As you build these relationships there are opportunities to tap into new networks that may open up new opportunities.
  • Share Your Expertise: Social media is great for sharing what you know. Sharing what you know can attract other connections.

Cons Include:
  • Depression And Anxiety: A major effect of social media is being a trigger for depression and anxiety.
  • Cyberbullying: A person can be bullied by another person on social media through triggering messages.
  • FOMO (Fear Of Missing Out): We get anxious seeing something more exciting going on in someone else’s life. We also feel jealous and angry when we think we’re missing out.
  • Internet Addiction: Using social media can turn into an addiction. 
  • Unhealthy Sleep Patterns: The overuse of social media via electronic devices makes it harder to sleep.
  • Poor Body Image: Social media can cause a user to have a poor body image. They may start comparing themselves with other users. 
  • Half Baked Ideas About Life: Social media paints a picture of what life should be like and we become addicted to posting the perfect post in order to receive likes. 

How To Stop Social Media Triggers?

The triggering effects of social media harm a user’s mental health.

There are users called trolls that cause a lot of problems for other users.

What Is A Troll?

A Troll is a social media user that starts fights or upsets other users. They post triggering and off topic messages in order to provoke other users.

Once a user has a presence on social media, it’s hard to totally avoid trolls. I’ve learned over time how to handle them.

Not letting trolls bait you online is good for your mental health.

Tips For Handling Trolls Before You Get Triggered:
  • Be Empathetic: A troll might be having mental health problems of their own. They may use social media to vent their problems.
  • Be Aware Of The Issue: Before things gets out of control, find out why the troll is angry. If it’s being caused by something you’ve done, apologize for it.
  • Take It Offline: Talk to a troll privately through private messaging.
  • Ban Or Block Them: A troll may have to be banned or blocked. Especially if they’re still trying to trigger you.

How Do You Handle Social Media Triggers?

Please Like And Comment!

Please Click Below If You Have Bipolar Disorder and You Want To Learn About Some Coping Strategies:

Sources:

https://www.investopedia.com/terms/s/social-media.asp

https://www.statista.com/statistics/278414/number-of-worldwide-social-network-users/

https://en.wikipedia.org/wiki/Internet_troll

https://www.howtogeek.com/465416/what-is-an-internet-troll-and-how-to-handle-trolls/

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Tips For Stopping Self-Hatred

What Is Self-Hatred?

Self-hatred means that you don’t love yourself.

It makes you feel like you’re not good enough. Also, it causes you to feel anxious and depressed.

Self sabotage and other bad behaviors, along with not living the life you want happens when you don’t love yourself.

What Causes Self-Hatred?

Self-hatred comes from a downward spiral of bad self-esteem that has many causes.

Trauma

Trauma can lead to self-hatred. If you’ve been through trauma you might see the world differently. You might view the world as unsafe and see other people as dangerous.

It can feel safer to attack yourself over what happened. It might be hard to accept that bad things happen randomly in the world.

Mental Illness

Bipolar disorder or PTSD have symptoms that include self-hatred. If it happens during episodes of bipolar depression, you may start believing things about your life that aren’t true.

It’s Part Of Our Culture

We’re taught to compare ourselves with others at an early age. We’re made to feel self-hatred if we don’t live up to a culture’s half-baked pipe dreams .

Feeling Stuck

Being in a place in your life you don’t want to be makes you feel stuck. It’s a feeling that leaves you anxious and scared. Also, you end up comparing yourself to others due to self-hatred.

Please Click Here To Learn More About Getting Unstuck:

How Self-Hatred Can Ruin Your Life?

Feeling self-hatred causes anxiety that can lead to bad behaviors.

In order to deal with or numb the anxiety you may end up cutting or damaging your skin. Eating disorders and drug abuse are other ways to attack your body. It’s also possible to have suicidal thoughts.

Self-hatred and it’s bad behaviors cause you to isolate yourself. When this happens you hide your state of mind. Then you feel ashamed and feel even worse than before.

After a while you feel that you don’t deserve to be happy. This causes you to avoid things that make you happy such as eating good food, having good friends or having self respect.

How To Stop Self-Hatred?

It’s hard to avoid comparing yourself to others. You probably do it all the time at work, with your friends or on social media.

Overtime you might feel like you’re not good enough. Comparing yourself to others might trigger feelings of self-hatred.

Here are some tips to stop self-hatred:

Pay Attention To Any Triggers

Self-hatred can be brought on by triggers. If your life is stressful due to work stress or money problems it can trigger anxiety.

Anxiety can lead to unwanted thoughts and self-doubt. When this happens you might start comparing yourself to others.

When you become aware of what triggers anxiety you can stop self-hatred.

Tame your Self Critic

Self-hatred might be due to unwanted thoughts from your inner voice. Take a step back and let these thoughts pass. If that doesn’t work you might need to be treated by a doctor.

Look At Your Strengths

Look at your strengths to stop self-hatred.

Your strengths may include what you’re already good at. If you have to ask someone you know what they think.

Sources:

https://www.verywellmind.com/ways-to-stop-self-hatred-4164280#:~:text=Self%20loathing%20is%20extreme%20criticism,of%20good%20things%20in%20life.

https://www.psychologytoday.com/us/basics/self-hatred

https://www.google.com/search?q=feel+stuck+and+self+hatred&client=safari&sxsrf=ALeKk01NLVh3bAK4dCqU14hx7XYpmPFH4w:1610579645858&ei=vX7_X-3sM7Cp5NoPiY2ayAk&start=10&sa=N&ved=2ahUKEwitv7HdhJruAhWwFFkFHYmGBpkQ8tMDegQIBxA2&biw=1440&bih=820

https://www.collinsdictionary.com/us/dictionary/english/unrealistic-expectations#:~:text=If%20you%20say%20that%20someone,something%20they%20want%20to%20achieve.

https://mind.se/en/information/related-conditions/self-hatred-destructiveness/#:~:text=How%20does%20this%20affect%20a,punish%20the%20body%20as%20well.

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

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Importance of Having A Purpose

What Does It Mean To Have A Purpose?

Purpose is a reason why something is done or used. It also refers to the feeling of being determined to do or achieve something.

Most adults want to live a purposeful and fulfilling life. They want to improve themselves and also give back to others.

However, in reality the majority of adults have no clear sense of purpose in their lives. 

What Happens When Your Life Has No Purpose?

 It’s interesting how having no sense of purpose in your life can cause problems.

Living A Lifeless Life

There is such a thing as a lifeless life. 

Imagine not wanting to wake up every morning, but also not wanting to go to sleep at night. 

Picture yourself with no will to work, no friends or company to spend time with. Also, no reason to continue living.

Your mind is blank with nothing to think about. Also you lack emotions, whether negative or positive.

A lifeless life is one with nothing to look forward to.

An Anxious Life

A life that lacks purpose can be an anxious one. 

When your life lacks purpose it’s senseless. It might feel like nothing you do in life is connected and doesn’t fit.

Anxiety is triggered when your mind thinks your life is in danger. 

However, a lack of purpose triggers anxiety as well. Your brain translates a lack of connection as a threat to your life. It sees anything that doesn’t seem fit as dangerous.

Lack Of Motivation

A lack of purpose leads to a lack of motivation. 

Little or no motivation comes from anxiety that prevents you from taking action. The anxiety comes from not not being connected with your goals and purpose.

Affects Your Overall Health

A life without purpose is not good for your overall health.

The strain on your mind from a lifeless life leads to increased stress and anxiety. 

There’s a connection between mind and body. Your strained mind not only leads to hair loss and fluctuating weight, but there’s also less tolerance to pain and a higher risk of heart disease.

The Importance of Having Purpose

A sense of purpose is very important to have. It’s the  motivation that drives you toward your future. However it also helps you put your life into perspective right now.

What Does Perspective Mean?

Perspective is the way you see something or how you see yourself.

Having a sense of purpose guides life decisions, influences your behavior, shapes your goals, offers a sense of direction and creates meaning in your life. 

It also leads to a change in perspective. For example having a healthy sense of purpose causes you to see life in a better way and see yourself in a better way as well.

Tangible Benefits Of Having Purpose Include:

Get The Motivation To Get Things Done

Being connected to a purpose gives you sustained energy and keeps you motivated.

Having a sense of purpose leads to strong personal motivation. It’s that driving force which allows you to achieve your goals and go after what you want.

Reduced Stress and Anxiety

Anxiety comes from the doubt and distress that comes with trying to find your purpose.

However, once you find your purpose you’ll find that you’re less stressed and anxious when you’re no longer in doubt about your life.

Helps You When Things Go Wrong

Finding your purpose helps you to become more confident, resilient and focused. When something goes wrong in your life you’ll be able to face it and refocus on getting back on the right path.

Improved Health

If lack of purpose leads to poorer overall health then finding purpose has the opposite effect. Feeling less stress and anxiety when connected to your purpose leads to a lower risk of heart disease and overall better health.

How To Find Purpose?

We were all born with a unique life purpose.

The most important actions to take are to identify, acknowledge and honor your life purpose.

Tips For Finding your Purpose:

Explore What You Love

Your purpose is something that’s not something that you make up. Instead it’s already there; you just to need to explore it.

For example your purpose should be something that comes natural. If you’re naturally good at blogging then explore it some more until you master it.

Follow Your Inner Guidance

Let your heart be your guide.

One of the main ways your heart can be your inner guide is by noticing your feelings. These are feelings that come with warmth and encouragement.

Be Clear About Your Purpose

Keep your mind focused on your purpose once you’re clear on what it is. The feeling you get from following your heart is the joy that your purpose brings, which brings clarity.

Align Your Goals With Your Life Purpose

Once you know what your life purpose is, it’s important to organize all your activities around it.

If your purpose is to help others through blogging, move ahead and align yourself with that role.

Lean Into Your Life Purpose

Learn how to lean into your life purpose little by little.

When you start to live your purpose notice subtle changes in how your life changes and how you see yourself.

Have You Found Purpose In Your Life?

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Click here if you want to learn about the importance of being your authentic self:

Sources:

https://www.merriam-webster.com/dictionary/purpose

https://www.lifehack.org/879897/life-without-purpose

https://www.beyondblue.org.au/docs/default-source/senseability/sense-of-purpose-hand-out.pdf?sfvrsn=2

https://www.vocabulary.com/dictionary/perspective

https://www.takingcharge.csh.umn.edu/what-life-purpose

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Tips For Helping Your Circadian Rhythm

Have you noticed your bipolar symptoms change with the seasons?

Have you noticed your symptoms get worse around the holidays?

Seasonal Change And Less Daylight

I’m from New England. From November to March the weather gets colder and the amount of daylight goes down, especially after daylight savings. 

I find that the change in daylight makes my bipolar symptoms worse. It’s important to manage symptoms in a different way.

Why Seasonal Change Affects Mood?

Here’s an interesting fact!  Bipolar disorder is a mood disorder, but also a circadian rhythm disorder as well.

What is a Circadian Rhythm?

A circadian rhythm is an internal clock that regulates your sleep-wake cycle. It repeats each time the earth rotates every 24 hours. 

The daylight from the sun helps sync your internal body clock to the outside world. 

When the seasons change there’s a change in daylight. Depending on where in the world you live you’ll notice that you’re mood is off during the day and less motivated to stay focused.

Any change to your internal clock is hard on your mood and sleep patterns, especially if you’re managing bipolar symptoms.

Quick Facts About Your Circadian Rhythm

Here are some quick facts about why your circadian rhythm is important:

  • Internal Clocks Are Tied To Everything Around You: Body functions such as alertness, hunger, metabolism, mood and fertility are tied to your circadian rhythm. It’s important to keep them healthy.
  • Changes In Sleep Messes Up Your Internal Clock: Whether you have insomnia or you’re looking at your smartphone while you’re going to sleep it can mess up your internal clock. It’s recommended that you get 7 hours of sleep every night.
  • The Bipolar Brain Is Different: There’s evidence that bipolar disorder is a circadian rhythm disorder, along with being a mood disorder. A neurotransmitter called somatostatin regulates your internal clock and there’s less of it in a bipolar brain.
  • Irregular Circadian Rhythm Leads To Mood Episodes: An irregular circadian rhythm causes problems with manic highs and depressive lows.
  • Sunlight Is Connected To Serotonin: Exposure to sunlight has been linked to an increase of a hormone called serotonin. It helps to boost mood and calms you down and stay focused.

How To Help Your Circadian Rhythm?

Here are some tips for circadian rhythm health:

  • Increase Physical Activity: Exercise is very important for a healthy circadian rhythm. If there’s snow on the ground in the middle of winter I recommend a fun activity like snow shoeing.
  • Don’t Stay In Bed Or On Couch All Day Long: When you’re tired you might feel like laying down all day, which messes up your circadian rhythm. Avoid staying in bed unless it’s for sleep or love making.
  • Increase Your Light Exposure: If there’s less daylight it’s recommended that you try bright light therapy to reset your circadian rhythm.
  • Take Some Vitamin D: Taking vitamin D helps improve sleep and mood. It helps your brain produce melatonin and makes you less anxious.
  • Avoid Or Limit Caffeine: Consuming caffeine can delay you circadian rhythm, especially when it’s before bed time. So, avoid or limit it if you can.

How Do You Make Up For Less Daylight?

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If you’d like to learn more about the role sleep plays in managing bipolar symptoms please click on the button below:

Sources:

https://www.bbrfoundation.org/event/circadian-rhythms-and-bipolar-disorder

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2867040/

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6812517/#:~:text=In%20bipolar%20patients%2C%20irregular%20circadian,about%20light%20in%20the%20environment.

http://sleepeducation.org/news/2012/11/13/winter-sleep-and-your-circadian-rhythms

https://pubmed.ncbi.nlm.nih.gov/32156230/#:~:text=Results%3A%20Vitamin%20D%20receptors%20and,human%20circadian%20rhythms%20and%20sleep.

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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 how you feel about 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 idea 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 leads to an anxious mindset that warps 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. This includes anything are beyond your control, such as feeling guilty about someone’s low opinion of you.
  • Negative Self-Talk: Negative self-talk is any inner self talk and it’s best known as your inner critic. It can cause you to have limiting beliefs about your abilities and it reduces 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, half baked 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 means to go over a negative thought or problem over and over. 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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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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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?

Please Like and Comment!

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

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Overcoming Self-Doubt (Part.2): Not Letting Self-Doubt Consume You

This is the second part of a two part series on self-doubt.

In part. 1 I discussed what it means to have self-doubt and its causes. Now I’ll be discussing ways to overcome self-doubt.

Some Self-Doubt Is Healthy

Some level of self-doubt is healthy; it’s ok to doubt yourself once in a while. For example, doubting a decision you have made and having second thoughts can broaden your perspective and cause you to be on the lookout for new ideas and possible solutions. Over time you might also discover and eventually confront things in your life that have been dragging you down. 

Why is it Important to Overcome Self-Doubt When It Consumes You?

Self-doubt can be consuming; whether self-sabotage emerges from your own fear of failure, denying your own sense of achievement due to your lack of self-kindness or believing you’re a fraud in disguise because of your imposter syndrome.

When self-doubt consumes you it causes depression, anxiety, lower self-esteem and mood swings that can cause a loss of concentration, feelings of indecisiveness, guit, shame and worthlessness. It may bring pessimism about yourself that causes you to avoid responsibility, isolate yourself and it can lead to phobias.  

It’s important to recognize that self-doubt has an adverse effect on your life and it’s important to break the cycle of self-doubt so you can overcome it.

How Do You Overcome Self-Doubt?

Here are some tips for overcoming self-doubt:

Connecting With Good Friends: People who are always doubting themselves are always criticizing themselves. It’s interesting that good friends can be an effective personality mirror. They can reflect things back to you that you may not see about yourself. Good friends are an opportunity to talk about what’s on your mind also.

Connecting With Yourself: When I’m doubting myself or I’m feeling anxious I write my thoughts on paper; whether I’m journaling, writing this blog or writing and publishing an ebook I come to new realizations about who I am.

Don’t Compare Yourself To Others: People who frequently doubt themselves tend to get stuck in a comparison trap, especially if you’re in the habit of comparing your success to others.

Stop Giving a S%^t What Others Think: This is a big one, because when you’re anxious and always doubting yourself you become preoccupied with what others think of you. 

Learn To See Setbacks As Temporary: We have all been at a point in our lives where we have a setback and we respond by seeing things through a negative and dark lens. However, it’s more of a benefit to you to think that setbacks happen all the time, they are temporary and we can learn from them.

Sharpen Your Skills: Sometimes self-doubt can be caused by a lack of skills in a specific area. For example, if you frequently doubt yourself before a presentation then it would help to sharpen your presentation skills.

Have You Ever Experienced Self-Doubt?

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If you are struggling to overcome negative thinking brought on by anxiety or self-doubt please check out my 5 Step Guide by clicking on the button below:

Sources:

https://articles.aplus.com/a/why-self-doubt-is-good-for-you?no_monetization=true

https://www.positivityblog.com/overcome-self-doubt/

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Overcoming Self-Doubt (Part.1): Self-Doubt In A Nutshell

This post is the first part of a two part series on overcoming self-doubt.

What is Self-Doubt?

Self-Doubt is the lack of confidence in oneself and one’s abilities. 

We have all been at that point in our lives where we’re questioning ourselves. Are we good enough? Are we capable of facing all of life’s uncertainties? 

A certain amount of self-doubt is good. For example if you have self-doubt about how strong you are in a particular job skill can motivate you to always keep learning and growing in order to become the best you.

However, persistent fear and self-doubt can affect your life in a negative way.

What Causes Self-Doubt?

There are many causes of self-doubt including:

Past Experiences: Experiences from our past can shake and rattle our beliefs. If we keep referring back to bad experiences whether they were bad breakups or job losses we’ll doubt ourselves and our abilities when faced with similar situations in the future.

Childhood Trauma: Our habits and personalities are shaped by our upbringing. If you’re constantly being told that you’re not good enough or you’re bullied by your peers while in school you’ll always question yourself and your abilities as an adult.

Comparing Yourself To Others: Self-doubt kicks in when we start comparing ourselves to others. This is not always a bad thing, because sometimes comparing yourself to others causes you to look into what you lack in your life and find ways to improve yourself.

Fear Of Failure: Sometimes due to circumstances in our lives that are beyond our control such as illness or a bad economy we might experience setbacks and feel ashamed. It might cause us to fear failure and not take chances out of shame.

New Uncertain Challenges: If you’re experiencing a new challenge you’ve never faced it’s natural to have some self-doubt due to lack of experience.

My Experience With Self-Doubt?

Due to a childhood of stressful life experiences I ended up suffering from self-doubt made worse by Generalized Anxiety Disorder.

Self-Doubt is not technically categorized as a mental illness, however it can spark anxiety and depression that can affect your life. It can lead to a negative thought pattern that can make you feel incapable of doing things that you need to do, making a mountain out of a mole hill when faced with the unknown and being unable to make clear decisions.

I overcame a lot of problems with self-doubt over the years with therapy and lifestyle changes. I wanted to share my experience with others who feel stuck and anxious about themselves, so I wrote a 5 Step Guide For Overcoming Negative Thinking.

In Part.2 I’ll be discussing how I overcame self-doubt.

By clicking on the button below you can download and purchase a copy of my new ebook:

Sources:

https://www.lifehack.org/567587/the-reasons-of-self-doubt-and-steps-to-deal-with-it

https://www.themuse.com/advice/self-doubt-good-for-your-career

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What is Social Anxiety and How do you Overcome it? Version 2.0

What is Social Anxiety?

Social anxiety is the fear of being judged or evaluated negatively by other people in everyday social interactions. It is a chronic condition that can get better with treatment.

A person suffering from social anxiety are mistaken for being:

  • Shy
  • Aloof
  • Withdrawn
  • Quiet
  • Unfriendly


Paradoxically, people with social anxiety want to make friends and want to become part of a group along with other forms of social interaction. However, being held back by the fear of being perceived by others in a negative way can make socializing difficult.

What are the Symptoms of Social Anxiety?

A person who suffers from social anxiety can experience different symptoms that include emotional and behavioral symptoms along with physical symptoms and mental symptoms.

Physical Symptoms include: 

Blushing: Blushing is a reddening of your face associated with triggered emotional stress caused by passion, embarrassment, shyness, anger or romantic stimulation. Social anxiety can make your face red.

Fatigue: There are many people who experience hyperactivity and arousal following an anxiety attack, while there are others that experience fatigue instead. Fatigue is a feeling of extreme tiredness characterized by a lack of energy and motivation.

Trembling and Sweating: Conditions such as anxiety, excitement and frailty can cause an uncontrollable shaking or quivering. Emotive stimuli like stress and anxiety can also cause sweating. Also, the sweating itself can make someone with social anxiety more self-conscious.

Upset Stomach or Nausea: Stress and anxiety can make you feel sick to your stomach with nausea and cramps. In some cases anxiety can lead to a condition called Irritible Bowel Symdrome (IBS).

Trouble Breathing and Dizziness: Anxiety can tighten your muscles including the ones that help you breath. The fear of passing out occurs with shortness of breath and it can make someone feel more anxious than they already are resulting in a panic attack. Being short of breath can cause dizziness and can make someone feel like they’re light headed.

Muscle Tension: Muscles can tense up due to anxiety and it causes feelings of stiffness throughout your body or unexplained pain.

Fast Heartbeat: Feeling anxious can cause an abnormally high heart rate and heart palpitations. Heart palpitations can feel like your heart is racing, pounding or beating irregularly.

Emotional and Behavioral Symptoms include:

Fear of Being Judged and Embarrassing Yourself: Fear of being judged is a contributor to social anxiety. Have you ever asked someone an embarrassing question and you end up feeling overwhelmed by shame and fear being judged for asking it? This happens a lot with social anxiety disorder.

Intense Fear of Interacting and Talking to Strangers: The fear of judgement can inhibit our ability to interact with strangers. The anticipation of becoming anxious in a social situation with strangers can bring on anxiety.

Fear that Others Will Notice your Physical Symptoms: Whatever your physical symptoms are, whether you’re trembling, sweating or blushing you can become even more anxious from the fear that someone with notice your physical symptoms.

Difficulty with Relationships: Social anxiety makes relationships difficult. All of the what if questions pertaining to whether you’d be judged or the fear of embarrassing yourself in front of a crowd.

Body Image Issues: Being self-conscious about you look can trigger social anxiety. A lot of people who have body image issues due to acne, being overweight, being too skinny, having visible scars can trigger negative self-talk about other people judging you.

Substance Abuse: Substance abuse, particularly alcohol abuse is more common in people with anxiety disorders than the general population.

Mental symptoms include:

Anxiety and Panic Attacks: Anxiety is the feeling of fear of what’s to come in the future. A panic attack is an episode of intense fear with physical reactions including sweating, trembling and trouble breathing.

Depression and Low-Self Esteem: Depression is a mood disorder that causes a persistent feeling of sadness and loss of interest. Along with depression social anxiety can result in low self-esteem, which can lead to a lack of confidence, feeling bad about yourself and can cause trouble with being assertive.

Hyperactive Amygdala: Signals from the emotional brain can overpower the cognitive brain due to a hyperactive amygdala.

If you are suffering from anxiety please download my free anxiety expert guide by clicking on the button below:

What Triggers Social Anxiety?

Anxiety and anxiety disorders are complicated. The causes are a combination of factors; including genetics and environmental reasons.

However, there are many triggers that can cause symptoms due to stressful events, emotions and experiences. Anxiety triggers vary from person to person; some people feel anxious due to multiple triggers, but there are others that can feel anxious for no reason at all.

These stressful experiences can include:

  • Stressful Life Events and Social Situations: A lot of stressful life events have the potential to trigger social anxiety including death of a loved one, job loss, divorce, moving, emotional problems, chronic illness or past trauma. Stressful life events can trigger anxiety in social situations due the fear of being judged, the fear of being embarrassed and worst of all the fear of rejection.
  • Caffeine and Diet: Most of us need a cup of coffee to wake us up in the morning. For those who suffer from an anxiety disorder consuming too much caffeine can trigger symptoms or make them worse. Also, diet can trigger anxiety symptoms; certain foods including dairy, fried foods, gluten and processed foods are not recommended for social anxiety suffers.
  • Negative Self Talk and Suicidal Thoughts: Social anxiety can trigger negative self-talk that may limit you from believing in yourself. Also, social anxiety can co-occur with depression and negative self-talk; this can cause someone to have suicidal thoughts. When this happens call a professional immediately.
  • Lack of Sleep: There is a connection between anxiety and lack of sleep. Not getting enough sleep can cause anxiety, however anxiety itself can cause sleep problems.

How Do You Overcome Social Anxiety?

Social anxiety is a chronic lifelong condition and cannot be cured, but with the right treatment it can be overcome.

Ways of overcoming social anxiety include:

  • Work with a Therapist:: Along with self-help it’s important to work with a therapist on how to manage social anxiety through medication, cognitive therapy and setting objective goals. Therapists can also work with you by utilizing holistic treatments including meditation, acupuncture and herbal supplements.
  • CBD oil: CBD oil is great for alleviating anxiety related symptoms, for example anxiety can cause restless leg syndrome and make it difficult to fall asleep. By applying CBD oil you can relieve anxiety related symptoms and get a restful night sleep.
  • Reduce Your Caffeine Intake and Change Your Diet: When you reduce the amount of caffeine you consume and change your diet you’re less likely to experience anxiety symptoms. Your diet should consist of whole grains, proteins, fruits and vegetables.
  • Exposure Therapy: It’s important to get outside your comfort zone and slowly expose yourself to social situations; including crowded places, parties or even traveling to an unfamiliar place with unfamiliar people.
  • Reframing Your Negative Thoughts: I mentioned in my post “How to Turn Anxiety into a Superpower” that reframing is the process where negative and unhelpful thoughts are replaced with positive and empowering ones.

Have You Ever Dealt with Social Anxiety?

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If you struggle to overcome the fear of public speaking please click the button below to view my newest blog post: