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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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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?

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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?

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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?

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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?

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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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Rediscovering Self Confidence After A Setback

Life is strange! 

Sometimes you win and other times you lose. 

When life is going well you feel good about yourself.

Life can also throw you a curveball that can set you back. Most setbacks are minor and don’t throw your life off track, examples include being turned down for a promotion, being rejected by a love interest or if you have a cold.

However there are major setbacks that can happen that interrupt your progress, can keep you from finding success and make you feel like you’re stuck.

What Are Some Examples Of Major Setbacks?

  • Job Loss: There’s nothing more stressful than a job loss. It becomes a setback when you have to leave the workforce and retrain due to obsolete job skills.
  • Financial Setbacks: It’s challenging when you have a financial setback, whether you’re unable to pay your mortgage, your credit card debt or your student loans.
  • Divorce/End Of Relationship: A divorce/end of relationship is not only a financial setback, but also an emotional one.
  • Unexpected Expenses: These are expenses that you don’t see coming, but can throw your life off. For example you might be facing a medical emergency and have to go to the ER. Also, the ailment you’re going to the ER for may require emergency surgery.
  • Major Illness: Dealing with health setbacks is tough. Whether you’re dealing with a physical ailment such as diabetes or a mental health condition such as bipolar disorder.

Consequences Of Setbacks?

Life altering setbacks can make you feel stuck. You may end up feeling defeated, leave you doubting yourself and having less self-confidence.

Major Setbacks can be damaging to your self-esteem and can lead to down a downward spiral. When this happens it can make a situation worse.

How To Rebuild Your Self-Confidence?

Setbacks, whether they alter your life or not are a part of life. You’re going to face adversity sometimes, but instead of letting your baggage get the best of you it’s important to see a setback as a time to take action.

Tips For Bouncing Back:

  • Take Your Time: Overcoming a major setback doesn’t happen overnight it may take months or even years to achieve. Meanwhile take your time to work on yourself so you reemerge more resilient. This can be achieved by eating the right foods, exercising, reflecting on past mistakes.
  • Challenge Limiting Beliefs: When you’re feeling stuck you may see yourself in an unhealthy way and have unhealthy beliefs about yourself. Challenging these beliefs puts us in a more positive life state and help us overcome setbacks. Please click below to learn more about overcoming limiting beliefs.

  • Be Grateful: Gratitude is a warm feeling of thankfulness toward the world, or toward specific individuals. When you’re grateful you feel thankful for what you have.
  • Surround Yourself With The Right People: Surround yourself with people who love and support you. They encourage you to ignore negativity along with making you happy.



How Do You Overcome Challenging Setbacks?

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Sources:

https://www.healthyplace.com/blogs/buildingselfesteem/2015/02/how-to-handle-setbacks

https://goodmenproject.com/featured-content/how-to-bounce-back-when-you-lose-it-all/

https://medium.com/@kerrisullivan/overcoming-setbacks-and-changing-the-mentality-behind-them-efcd752888f6

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Benefits To Being Authentic

What Is Being An Authentic Self?

Being authentic is to come from a real place within yourself. It’s when your actions and words align with your beliefs and values. Also, it’s not caring about what other people think of you, especially when you’re expressing your whole self genuinely.

However, when you were growing up you might have been taught behaviors and standards by your parents and teachers that were intended to lay out rules for adapting to different situations, which is fine but this can lead to behaviors that aren’t authentic.

Consequences Of Not Being Authentic?!

When you’re living as your authentic self you’re trying to live truthfully and honestly, without trying to hide your feelings or being afraid to admit your weaknesses along with your strengths.

There are many reasons why you’ll try to hide who you really are.

Here’s an example! At work you might take on more assignments than you can actually handle. This is usually due to not only gain recognition within your organization, but furthering your career as well., which it not necessarily a bad thing.

However, there are a lot of people who also want recognition and success, but they seek it in inauthentic ways.

An Example Of Not Being Authentic?

For example people may seek validation by trying to please others, they’re preoccupied with what others think of them, they have a fear of being disrespected, they have an unwillingness to ask for help when they need it, “faking” it and they’ll put their own needs aside in order to become successful.

This way of inauthentic thinking has consequences on your physical and mental health. After constantly behaving in that way day after day it takes its toll. 

What Are Some Emotional and Physical Consequences?

Emotional Consequences Include:

  • Low Self Esteem
  • Lower Self Confidence 
  • Low Self Worth
  • Feeling Trapped
  • Low Self Respect 

Physical Consequences Include:

  • Stress
  • Anxiety
  • Tension 
  • Depression 
  • Lack of Self Care
  • High Blood Pressure 

Inauthentic living can not only damage your overall well being it can be a nightmare for someone who suffers from a chronic physical or mental health ailment. If you’re suffering from diabetes, hypertension, bipolar disorder, PTSD, major depression or an anxiety disorder it’s like dumping gasoline on a fire.

If you have a mental health condition such as bipolar disorder it’s common to have depressive episodes where you may feel low self worth, not respect yourself and also have tension, anxiety and high blood pressure.

When you’re not being your authentic self whether you’re at work or you’re with somebody you can experience stress and anxiety in addition to bipolar disorder.

Tips For Authenticity

Learning how to be your authentic self is important for not only your career and relationships it’s important for improving your overall well being.

Here Are Some Tips For Authenticity Include:

Identify Your Values and Incorporate Them Into Your Actions: It’s important to know what you value. Values are the glue that hold your actions together, for example only when you value self worth is when you’re able to take action for what you want, not what someone else wants.

Be Courageous Enough To Be Vulnerable: Being vulnerable is the willingness to take a risk and expose yourself emotionally and at the same time be able to endure the uncertainty of the results. It takes a lot of strength to be vulnerable and will allow you to connect with others on a deeper level and become more authentic.

Stop People Pleasing: Stop with equating success with trying to please everyone. You’re a human being and you’re hardwired for connection and to be in relationships. You’ll find that you’ll not only thrive when you connect with others, you’ll also feel less anxious and more authentic and that’s good if you suffer from a mental illness.

Healthier Boundaries: Having boundaries is being comfortable with who you are. You’ll learn that you don’t have to change yourself to be liked or neglecting your own needs. By setting boundaries you’ll have less anxiety.

Better Health: Being your authentic self means to not neglect your need to stay healthy. You’re more likely to eat healthy, get regular exercise and get regular physical exams, also your mental health improves when there’s less internal conflict with who you should be in order to please others. You’ll have a healthier life.

How Are You Being Authentic?

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Please Click Here To Download Your Free Bipolar Trigger Guide:

Sources:

https://www.psycom.net/finding-your-authentic-self/

https://unyte.com/blogs/news/the-impact-of-authenticity-on-your-mental-emotional-and-physical-health

https://www.jeffreyheiser.com/authentic-self/

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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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How to Handle Negativity on Social Media?

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 negative effects including social isolation, anxiety and depression.

In this week’s blog I’ll be discussing how to handle negativity on social media.

What is Social Media?   


Websites and applications that enable users to participate in a social network or enable users to create and share content.

What are the different types of social media?


There are many types of social media including:

  • Social Networks: Websites that enable users to communicate with each other by posting information, comments, images and messages.
  • Micro blogging: Sites that enable anyone to post comments to a micro blog that attracts an audience.
  • Photo Sharing: Sites that enable users to share digital photos online.
  • Video Sharing: Online video platforms such as YouTube enable users to upload, convert, store and playback video content on the internet.

What is social media used for?

The purpose of social media platforms are to 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.

Social media platforms include many social components that include the common fields that you share with other users. In business, social media is used to market products and promote brands. Almost 80% of small businesses use social media to attract new customers and it can also help you validate your brand. 

It’s estimated that 3.5 billion people worldwide 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 The Advantages Of Social Media Use?


Advantages Include:

  • Marketing Tool: Social media can be used for marketing a business. Since so many adults use social media it is a great opportunity to get leads.
  • Self Education: Social media platforms such as YouTube have revolutionized how we educate ourselves. Whether it’s a video blog (vlog) or an instructional 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. From a professional standpoint is used tremendously to connect with colleagues, mentors, role models and other professionals. 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 a great opportunity to talk about what you know. Sharing your expertise can attract potential professional and personal connections.

What Are The Negative Effects Of Social Media?

Negative Effects Include:

  • Depression and Anxiety: A major consequence of social media is the rise in the number of users who suffer from mental illnesses such as depression and anxiety. This may sound paradoxical that social media is intended to connect people to people, but at the same time perpetuate depression and anxiety through feeling of disconnection and loneliness.
  • Cyberbullying: A person can be bullied by another person on social media by sending messages that are intimidating or threatening.
  • FOMO (Fear of Missing Out): We all get anxious when we see something more exciting or interesting going on in someone else’s life. Along with feeling anxious we can feel jealous and angry when we think we’re missing out.
  • Internet Addiction: Overtime the use of social media can turn into an addiction. 
  • Unhealthy Sleep Patterns: The overuse of social media via electronic devices such as laptops, smartphones and tablets can disrupt your circadian rhythm by tricking your body into thinking the sun is still out and not product melatonin. 
  • Negative Body Image: Social media can cause a user to have a negative or distorted body image as they start comparing themselves with other users. 
  • Unrealistic Expectations About Life: Social media is something many people now rely on for receiving validation about their lives. 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. 
  • The Spread Of Misinformation: Many people already feel depressed and anxious watching the news. Due to the spreading of misinformation from a news outlet embellishing a story to get ratings and users posting misinformation on social media. People are now more depressed and anxious than ever before when they turn the news on, because they’re not sure about whether the story is real or not.

How to deal with Negativity?

The negative effects of social listed above can have a detrimental effect on many users. This has resulted in the rise of cyber bullies called trolls.

What is a Troll?

A Troll is an internet slag term that describes a person that starts quarrels or upsets people on social media by posting inflammatory and generally off topic messages with the intent of provoking negative responses from readers.

Once you have a presence on social media, it’s really hard to totally avoid negative reviews and comments whether they’re written by a Troll or not. I’ve learned through experience that it’s important that negativity is handled in a way that it won’t escalate.

When negativity escalates on social media it can have a long lasting impact on your brand. I’ve learned through participating in Facebook forums that negativity can quickly get out of hand if you are dealing with a cyberbully that’s trying to bait you. How you respond makes a difference, if you give in to the baiting and respond in the wrong way you may attract more negative people that will hurt your brand.

I personally feel less anxious when I don’t get involved with negativity.

Tips For Handling Negativity On Social Media?

Here are some tips for handling negativity on social media:

  • Be empathetic: Learn to recognize that the negative person may be going through something and use social media to vent their problems. Learn how to see things from their point of view.
  • Acknowledge the issue: Before the situation escalates it’s important to acknowledge the issue that’s causing someone to be negative. If it’s being caused by something you’ve done or someone is not satisfied with a product you’re offering take responsibility for it and apologize.
  • Offer a solution: A negative person may be feeling helpless,  scared and frustrated. Offering a solution can help keep a negative situation from spiraling out of control. 
  • Take it offline: Talk to the negative person privately through private messaging.
  • Ban or block them: In a worse case scenario if all options were considered and the negativity continues to escalate out of control you may have to ban or block that person.

How do you use social media?

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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