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©2017 by Your Professional Presence.

MOTIVATIONAL TIDBITS

HELPFUL COACHING MATERIALS FOR EVERYDAY USE

 

HOW TO STOP OVERTHINKING

JANUARY 1ST, 2017

According to research by INC.com, there are 10 ways to stop worrying and overthinking: 

1. Awareness is the beginning of change

Before you can begin to address or cope with your habit of overthinking, you need to learn to be aware of it when it's happening. Any time you find yourself doubting or feeling stressed or anxious, step back and look at the situation and how you're responding. In that moment of awareness is the seed of the change you want to make.

2. Don't think of what can go wrong, but what can go right.

In many cases, overthinking is caused by a single emotion: fear. When you focus on all the negative things that might happen, it's easy to become paralyzed. Next time you sense that you starting to spiral in that direction, stop. Visualize all the things that can go right and keep those thoughts present and up front.

3. Distract yourself into happiness.

Sometimes it's helpful to have a way to distract yourself with happy, positive, healthy alternatives. Things like mediation, dancing, exercise, learning an instrument, knitting, drawing, and painting can distance you from the issues enough to shut down the overanalysis.

4. Put things into perspective.

It's always easy to make things bigger and more negative than they need to be. The next time you catch yourself making a mountain out of a molehill, ask yourself how much it will matter in five years. Or, for that matter, next month. Just this simple question, changing up the time frame, can help shut down overthinking.

5. Stop waiting for perfection.

This is a big one. For all of us who are waiting for perfection, we can stop waiting right now. Being ambitious is great but aiming for perfection is unrealistic, impractical, and debilitating. The moment you start thinking "This needs to be perfect" is the moment you need to remind yourself, "Waiting for perfect is never as smart as making progress."

6. Change your view of fear.

Whether you're afraid because you've failed in the past, or you're fearful of trying or overgeneralizing some other failure, remember that just because things did not work out before does not mean that has to be the outcome every time. Remember, every opportunity is a new beginning, a place to start again.

7. Put a timer to work.

Give yourself a boundary. Set a timer for five minutes and give yourself that time to think, worry, and analyze. Once the timer goes off, spend 10 minutes with a pen and paper, writing down all the things that are worrying you, stressing you, or giving you anxiety. Let it rip. When the 10 minutes is up, throw the paper out and move on--preferably to something fun.

8. Realize you can't predict the future.

No one can predict the future; all we have is now. If you spend the present moment worrying about the future, you are robbing yourself of your time now. Spending time on the future is simply not productive. Spend that time instead on things that give you joy.

9. Accept your best.

The fear that grounds overthinking is often based in feeling that you aren't good enough--not smart enough or hardworking enough or dedicated enough. Once you've given an effort your best, accept it as such and know that, while success may depend in part on some things you can't control, you've done what you could do.

10. Be grateful.

You can't have a regretful thought and a grateful thought at the same time, so why not spend the time positively? Every morning and every evening, make a list of what you are grateful for. Get a gratitude buddy and exchange lists so you have a witness to the good things that are around you.

Overthinking is something that can happen to anyone. But if you have a great system for dealing with it you can at least ward off some of the negative, anxious, stressful thinking and turn it into something useful, productive, and effective.

WAKE UP SMILING

FEBRUARY 1ST, 2017

Stress levels, habits and lifestyle — among many other factors —hugely impact sleep patterns. Skimping out on rest is bad for your health and mood, but sleep quality is just as important as the hours you log while snoozing. When you wake up after a good night’s rest, it’s easy to bounce out of the right side of bed. When that’s not possible, follow these tips for an equally cheerful morning. Rise and shine! 


Start the night before
To ensure a deep, quality sleep that’ll leave you waking up bright eyes and bushy tailed, start your wake-up-happy-routine the night before. Wind down unplugged (the blue light in electronics keep us awake), skip anything caffeinated (surprising culprits: cigarettes, chocolate and soda), and limit your alcohol intake to two drinks. A no brainer: go pee. Waking up in the middle of the night and lumbering to the bathroom in the dark could ruin an otherwise good rest

Wake up happy!
Your brain sends all different kinds of signals in response to sensories, which can affect your mood for the better with a few easy tricks.  For example, bright, juicy, punchy colours like fuchsia, red, orange and yellow help get adrenaline flowing, giving an instant energy boost. Additionally, the sight and smell of fresh flowers can majorly perk you up first thing, bolstering spirit.

Om, zen, or whatever gets you going
It’s the most tempting thing in the world, but avoiding the snooze button on your alarm will allow for a more peaceful and happy morning. Instead, set your alarm 15 minutes later, log the extra time getting quality, deep sleep, and get up as soon as your alarm goes off. When you open your eyes, meditate positive thoughts and envision you living out your day happily. Give yourself the joy of a small treat, like a fancy latté, everyday and get excited about it when you wake up. Thinking happy thoughts makes for a happy am.

Eat, drink and be merry
Downing a glass of lemon water first thing has a ton of benefits, both inside and out. Your body needs hydration when you first wake up to replenish levels lost after sleep. Kick starting your metabolism, lemon water also detoxifies for a fresh, happy and healthy start to your day.  Eating a breakfast you enjoy is also a great way to cheer up your morning as well as improve health, because everybody knows how bad skipping breakkie is for you! Take your eggs sunny side up — meaning, in sunlight. Daylight signals your bioclock to halt production of melatonin, the sleep hormone, giving more energy. Sunshine also boosts serotonin, the happy hormone, ensuring your morning is a upbeat one.

HOW TO STOP OVERTHINKING

JANUARY 4, 2025

This is your News & Resources Article. It’s a great place to update your visitors about industry news, or publish relevant announcements about yourself and your coaching services. You can also use this space to publish relevant tips and link to helpful resources for your visitors. Informational Articles can be a great way to position yourself as an authority in your field, and keep your visitors engaged. Choose a great image or photo to feature in your article or add a video for extra engagement! Keep it interesting and relevant so that your readers read it through till the very end.

5 APPS TO MAKE YOU MORE PRODUCTIVE

JANUARY 4, 2025

This is your News & Resources Article. It’s a great place to update your visitors about industry news, or publish relevant announcements about yourself and your coaching services. You can also use this space to publish relevant tips and link to helpful resources for your visitors. Informational Articles can be a great way to position yourself as an authority in your field, and keep your visitors engaged. Choose a great image or photo to feature in your article or add a video for extra engagement! Keep it interesting and relevant so that your readers read it through till the very end.

DESERT GETAWAY DATES ANNOUNCED

JANUARY 4, 2025

This is your News & Resources Article. It’s a great place to update your visitors about industry news, or publish relevant announcements about yourself and your coaching services. You can also use this space to publish relevant tips and link to helpful resources for your visitors. Informational Articles can be a great way to position yourself as an authority in your field, and keep your visitors engaged. Choose a great image or photo to feature in your article or add a video for extra engagement! Keep it interesting and relevant so that your readers read it through till the very end.

HOW TO STOP OVERTHINKING

JANUARY 4, 2025

This is your News & Resources Article. It’s a great place to update your visitors about industry news, or publish relevant announcements about yourself and your coaching services. You can also use this space to publish relevant tips and link to helpful resources for your visitors. Informational Articles can be a great way to position yourself as an authority in your field, and keep your visitors engaged. Choose a great image or photo to feature in your article or add a video for extra engagement! Keep it interesting and relevant so that your readers read it through till the very end.