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Month: August 2020

The Forty-Sixth Sense: No is a complete sentence

I decided this week to start a new video series called “The Forty Sixth Sense” where I talk about all the things I wish I had known before I was forty six.

Get it?

It’s not rocket science. But what it is a look at some really good life coaching tips from the tongue-in-cheek humorous ones, to medical and wellbeing tips, mindset and mental health, to lifestyle tips, and more.

It’s just stuff I wish I had known and if I could go back in time I would tell my younger self.

So I’ve put a button below to the first in the series called “No is a Complete Sentence”. I hope you like it and would love it if you subscribe to my channel while you’re there (thanks sweetheart!).

And, by the way, would love to know what you wish you could go back and tell your younger self. Just hit reply to this email and let me know – fascinated to get your feedback and insights on this too.

Click here to view the video

 

Do You Worry Too Much?

What is Worrying?

Worrying is a form of thinking about the future, defined as thinking about future events in a way that leaves you feeling anxious or apprehensive.

And to make it clear from the beginning my lovely, worry is normal. So normal. We all do it. But it’s when it becomes excessive or detracts from your life, and takes control, then we need to look at it seriously. But hey, everyone could do with worrying less, right?

We can get caught up in the idea, unconsciously, that if we “worry enough,” we can prevent bad things from happening.

However, the negative affects on not just your mood, but also your mindset and your body are quite profound. Not only can worrying too much lead to high levels of anxiety (which never does you any good for your mindset) but it can also make you physically ill too.

Can Excessive Worry Make Me Physically Ill?

Honestly? Yes it can when it’s chronic. The problem mainly occurs when fight or flight is triggered daily by excessive worrying and anxiety – releasing stress hormones like cortisol. These hormones also cause physical reactions such as nausea, headaches, fatigue, muscle aches and inability to concentrate, and long term even heart issues.

Moreover, if you don’t deal with excessive worrying and stress to depression and other mental health issues.

Why is it so hard to stop worrying?

Constant worrying can be extremely destructive to your sense of well-being and peace. It can keep you up at night and ruin you day – stealing from you any moments of joy that you might have gleamed. And even though I’m sure you don’t enjoy feeling like a nervous wreck, it can still be so difficult to stop.

My Top 6 Tips to Help Stop Worrying

 

Tip 1: Create a Worry Wobble Time

Choose a set time and place for worrying. It can be a small part of your day and schedule it in like everything else. For example, you may say that between 6 and 6.15 every day is your worry time when you are in the kitchen on your own. Make a list of everything that is worrying you and go over that list during that time. When you look at worries in a structured way and almost allow yourself to ‘indulge’ in the worry for a short period of time, you minimise the impact on the rest of your day.

So if things come up during your day, don’t fret about them, add them to your list to look at during Worry Wobble Time and you give yourself permission to put off the worrying and to manage it much better.

Tip 2: Exercise Daily

I probably don’t need to say much on this subject. WE ALL KNOW what exercise does for our bodies but what it does for you mood (feel-good hormones released) and mindset (release of tension and stress from your muscles). I truly believe it’s the most under-utilised anti-depressant on the plant. And it doesn’t have to be high-intensity bootcamp stuff either. Just move. Walk, run, skip or hop. Move my lovely and you’ll feel better. Bonus points if you can get outside too as looking up at the sky really puts things into perspective.

Tip 3: Reduce Caffeine

I love coffee… no I mean really LOVE coffee. I would drink 10 cups a day if I could but it gets me wired. And when you’re feeling anxious or worrying and your nervous system is already fired up you simply don’t need added wiring – it’s too much. If you need to, have a cup in the morning and then switch to herbal tea and water for the rest of the day and you will feel so much more at peace. Your physiology and your psychology are so intertwined, this stuff really matters.

Tip 4: Breathe

Cocoa breaths are the way to go – long inhale and smooth elongated exhales. They work a treat at immediately calming you down.  Watch my video on Cocoa Breaths HERE

Tip 5: Mindfulness Meditation

Practicing mindfulness meditation involves focusing your attention on the present moment. This can help calm your thoughts and worries. Mindfulness meditation is designed to take you out of your mind and focus on “being”.

The next time you are feeling like worry is overwhelming you, try these steps:

  1. Find a quiet place where you can relax comfortably.
  2. Close your eyes and take 5 cocoa breaths.
  3. Notice your thoughts without passing judgement on them.
  4. Gently return to your usual pattern of breathing.
  5. Continue letting your thoughts pass for 10 minutes while you sit comfortable with your eyes closed. (I prefer sitting with music or I have the urge to fill in the space with humming or singing (not a natural quiet person) but this is personal preference.)
  6. Slowly return yourself to consciousness and your surroundings and I love to have a stretch immediately after.

 

Tip 6: Talk

Whether it’s to a coach like me, or your mum or your best friend but get it off your chest. No prizes for bottling things up. And if you don’t have anyone to talk to maybe it’s time to hire someone or get a new group of friends – it’s never too late to meet your best friend (length of friendship has nothing over things in common and someone who is in a similar place in life to you right now.

 

For more inspiration and coaching videos head to my FREE Facebook group for women by clicking HERE

 

Or subscribe to my YouTube channel by clicking HERE

Why You Should Avoid Fake It Until You Make It (and Instead Adopt Grow Until You Flow)

Can Fake It Until You Make It Work?

Faking it until you make it only works when you correctly identify something within you correctly identify something within yourself that’s holding you back. Behaving like the person you want to become is about changing the way you feel and the way you think. This method is about changing your behaviour first and trusting the feelings will follow. As long as your motivation is in the right place it could help you achieve your goals.

However, outside of that one instance, I have an issue with Fake it Til You Make It. I truly do. It’s genuinely bad advice.

So What’s the Problem?

“Fake it ’til you make it” is not a new expression. I’m sure you’ve heard it, and most of you have said it.

What it encourages you to do is to fake confidence, so that eventually you will become confident. I get it. I get why it’s attractive but here’s the fundamental flaw in this idea –

You Will Never Feel Good Enough

One reason that people advise you to fake it until you make it is because you don’t feel good enough – in a specific situation, context or a personal level. If you believe that, for whatever reason, you are not good enough, it’s not very comfortable and your brain will be searching for a way out. It’s kind of like thinking that the grass is greener on the other side. It will flare up comparititus (the disease of soul from comparing yourself to other women) and can let imposter syndrome raise it’s ugly head too. So trying to pretend you have confidence to cover up your insecurity has the potential to make your insecurities stronger and more prevalent – thus defeating the objective entirely.

You won’t learn anything

One of my favourite things in life is the beauty that is learning. Every day is a school day and I am the perpetual student. I just love learning something new. If you can turn around and say “I don’t know, please teach me” you will get to learn something new. It might be a massive light bulb moment in career, your life, your thinking, who knows? But if you are too busy faking it and acting like you know everything, no one will teach you anything and you will miss out on so much potential for growth.

Faking anything is exhausting

Maintaining a confident pose while you actually feel shy or insecure about something is exhausting. Your mind will be full of battling your negative self talk (Shit FM as I call it) and you just won’t be open to a real and honest conversation.

Authenticity is golden

This one is super straightforward, people value authenticity. Simply put, people don’t want to be lied to. They want to trust those who surround them, If that trust is broken, it can take years to rebuild, if ever. So instead of pretending you’ve got all  your sh*t together, tell the truth. Show people the real you. Vulnerability is a strength and not a weakness.

You’re Too Busy With Yourself

Faking it or pretending is hard work. It necessitates that you’re absolutely focused on this new persona and remembering how this ‘confident’ portrayal of you would act, talk and behave. If this is the case, how much of your attention cold possibly be on the other person? The other person in your relationship? The other person in the meeting? In the Interview?

When we don’t actively listen or participate with other people they know and they feel, consciously or subconsciously, rejected or not valued. Non of this benefits you and especially doesn’t make them feel good. So ask yourself – are you trying to be cool, calm and collected for your own reasons or do you genuinely want to interact, get to know, and share things with the person in front of you?

It ignores growth as a concept

And speaking of growth…growth is where is it’s at. If you want to be a better women, a woman more in charge of her life, a woman who is the best possible version of you then that takes growth, pure and simple.

Figure out who that woman is. And in order to be that woman, what do you have in your life – in terms of relationships, material possessions, etc. And, in order to have all that in your life, what do you need to do. The last step, is when you figure out what you need to do, what skills or traits are lacking? What areas do you need to grow in? What needs work? Be honest and accept where you are and where you need to be and don’t be frightened of the growth journey.

It honestly is a think of beauty and is the only way to achieve your goals long term and ensure your mindset is keeping up and is fully charged.

Want more? I’m launching my Create Your Beautiful Life Vision Board Workshop soon. You can sign up for the waiting list by emailing me on [email protected] and using “Beautiful Life” in the subject.

Watch the video by clicking HERE