Having trouble overcoming anxiety? Try some of these tips I was taught and now share with you... In the United States alone, millions of people are recorded to have been suffering from anxiety disorders every year. This only proves that anxiety is one of the most common psychological illnesses today; actually even more prevalent than depression. Anxiety disorders come in a number of forms. These include fear, phobia, extreme nervousness, and pathological anxieties. What is really alarming with anxiety disorders is that these oftentimes attack or trigger without any warning at all. Although some cases of anxiety conditions are only short term, there are some cases that can go on for years, especially among individuals who refuse to seek treatments for their conditions. Unlike what some people think, overcoming anxiety is not that difficult or complicated. With the proper diagnosis and treatments, one can totally free himself/herself from the hassles and complications of having an extreme case of anxiety. Apart from the basic therapies regularly recommended by doctors to patients suffering from anxiety, the following are some effective and simple treatments that help reduce or manage anxiety: 1. Make sure to get enough sleep. 🛏 When a person lacks enough sleep, he/she becomes even more prone to develop anxiety disorders. Sleep is really important to help the body rest and recharge for another busy day at work or at home. Frequent lack of sleep can heighten a person’s susceptibility to acquiring anxiety disorders. 2. Maintain a regular exercise regimen.🤸🏾♀️🧘🏾♀️ (not my favorite one 🙄) Exercise definitely has a lot of good effects on the body. It does not only make the body fitter, but it is also an effective therapy for anxiety conditions. Apart from regular exercises, aerobics and yoga are also perfect therapies to treat anxiety. 3. Munch on healthy meals and snacks.🥒🍎🥜🥦 A healthy daily diet keeps a person from experiencing too much stress and anxiety. Hence, doctors always advise patients to include vegetables and fruits in their daily diet. (besides the healthy stuff isn't all that bad😁) 4. Avoiding drugs and alcohol.🍷🥃(still a little hard for me as I'm a recovering alcoholic) There are some people who think that alcohol and drugs can take away all their worries and problems. In fact, these only worsen a person’s anxiety condition. Instead of freeing one from anxiety, too much alcohol and medication consumption will most likely lead to addiction.✔ 5. Seek emotional support from friends and family members.💖(couldn't have done it without my close friends) Sometimes, the only thing that can free a person from too much anxiety is to be around the people who can give strong emotional and spiritual support. If a person has a strong social support system, he is less likely to develop anxiety disorder and stress. 6. Try meditating.🧘🏾♀️(learning more about this now) Many studies claim that meditation is a great way of reliving one’s stress and anxieties. Among the popular forms of meditation are walking meditation, transcendental meditation, and mindfulness. With the treatment’s ability to reduce anxiety, specialists recommend patients to enroll or join in meditation classes. 7. Try practicing relaxation techniques.🛀🏾💆🏾♀️🧖🏾♀️ Another good technique for overcoming anxiety is to practice relaxation routines. One of the most commonly practiced relaxation routines is visualization and breathing. These practices really help in reducing and even eliminating the feeling of anxiety.Hope these techniques work for you as well as they did for me.... Happy Healing...😊
Happy Tuesday friends...as you go about your week, remember not to let self-doubt and fear creep into your life as you go about trying to accomplish your goals or healing process.
Self-doubt and fear interfere with our ability to achieve or set goals. Self-doubt and fear are the voices in our head telling us, “You’ll never succeed, so why try?” and “who do you think you are?” Self-doubt and fear are also what make us listen to those voices and decide to give up before we get started. (don’t let this be you)
While many people experience self-doubt and fear at some point in their lives, they take action anyway. Others remain stuck or are confident in only one area of their life, such as work. They are too afraid to try new things like going back to school, entering new relationships or learning new skills.
When we let self-doubt and fear rule our lives, we miss opportunities. We predict and believe that nothing good will happen to us, so we don’t try anything new, and refuse to take even low-level risks. This leads us to discount people or situations that could help us reach our goals. While self-doubt and fear can come in different forms and from different sources, we can learn to break through them.
I struggled with self-doubt for years as a child, a teen, also throughout my adult life. Fear kept me from pursuing so goals and dreams I wanted to accomplish.
This resulted in me never being my true self, so it was hard to step out of my shell, although I’m a very outgoing person I let fear and doubt rob me from my best life. Not anymore…😊
Today I have a successful cleaning and new mentoring business. I have close friends, and a wonderful son and grandson. Learning from my life and others, I'm raising him to believe in himself, understand his feelings, and not be afraid of his fears. You too can learn to let go of your fears in order to live your best life by using these simple tips I provide here below:👇🏾
If you need help overcoming feelings of self-doubt and fear, please read these ten techniques and processes that have helped me get to this place in my life.
1️⃣ Make a list of your fears. Only by admitting that they exist can you seek solutions.
2️⃣ Write down how these fears affect your life.
3️⃣ Become aware of the voices in your head and write down those negative messages.
4️⃣ Start building a support system of friends and eliminate people from your life who foster feelings of negativity.
5️⃣ Join a support group of people who have similar issues.
6️⃣ Change each negative message to one that is affirming and constructive.
7️⃣ Read books that help you feel better about yourself.
8️⃣ Be aware of your past, and be willing to let go of it.
9️⃣ List your goals and the actions you need to achieve them.
🔟 Take one of those actions every day. Each time you do something that brings you closer to achieving your goals you will feel better about yourself.
When fears and self-doubts come back, and they still do, I break through them by using the tools and skills I’ve learned and now teach. They work.😊
Have an awesome Tuesday,
𝓞𝓵𝓲𝓿𝓲𝓪 𝓑. 𝓢𝓱𝓮𝓹𝓱𝓮𝓻𝓭
Life Empowerment Mentor/ Transformation Coach
“Helping women like myself who suffer from depression…build their confidence up in life, businesses, and relationships! Helping them find that inner strength to overcome their illness”
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Also, listen to my podcast on Why Fear Might Be Holding You Back:
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We made it through another week, I hope everyone of you remained in good physical and mental health…
Don’t stress over things you didn’t aaccomplish this week…
Don’t stress over the bad things that happened…
Just thank God you were able to see another week and look forward to a new week ahead…
Have an amazing Friday, don’t forget to smile even if you’re feeling the pain!!!
𝓞𝓵𝓲𝓿𝓲𝓪 𝓑. 𝓢𝓱𝓮𝓹𝓱𝓮𝓻𝓭
Life Empowerment Mentor/Transformation Coach
Do you always wish you were someone else?🤷🏾♀️ Do you ever wish you could live someone else’s life???
I know those of us who suffer from mental illness hhave these thoughts all the time, but what if you dared to be You and only You??????
There’s no need for you to imitate anybody else; they already exist. Do you want to be just like your colleague? If the Creator wanted two identical colleagues, then He would have created a copy of the first. If the Creator needed another person just like your neighbor, then He would have immediately created two of them. He never cloned somebody, so why would you? Every snowflake is different. Creation is not duplication.Repeat that….Instead of copying an existing model, He created a whole new YOU! Why? Because He needs you to be just the way you are! Why bother and try to be somebody else?Don’t imitate others. Observe them, learn from them, but don’t try to be like them. Learn their skills but then implement them in your own life and move forward on your own road. Because you are walking your own road, you cannot follow the footsteps of somebody else, nor can someone else walk your road for you. They have their road, you have yours.Why did the Creator give all of us different fingerprints, different ears, different noses? Wouldn’t it have been much easier for Him to make all of us out of a single mold? One model; no differences, no comparisons. He could have done it, but He didn’t. Why not? Apparently He needs us to be individual. He needs us to be different. Certainly this fact adds to the pleasure of the game. If all the characters in the play were alike, then it wouldn’t be much fun to watch. He surely likes us all to be different. And He surely needs us all to be different!Given the undisputed fact that we are all different, why would you try to be like somebody else? Why change your looks or your body with plastic surgery? Why not be happy with the way you are? I’m not just talking about appearance, but also about talents. Character. Everybody is unique. While longing for talents you don’t have, you are neglecting those talents that you do have. This is rather counter-productive, no? You have been gifted with a unique set of talents, so find out what they are and develop them.There is no coincidence. Everything in the universe exists for a reason. You are not talented by accident! Neither is it haphazard that you don’t have some talents you would like to have.
If you don’t have a nightingale voice, you were not meant to sing. You can do something else with your life according to the talents you do have, and leave the singing to someone who is naturally equipped for that. If you have no acting talents, you should not act. If you weigh too much, you’d better start dreaming about something else than being a fashion model.Another undisputed fact is that everybody is gifted with his or her own unique talents. Make no mistake! Talents are not only about activities like singing, acting, dancing, painting, writing or excellence in sports. Your unique talent could be your spontaneity, your enthusiasm, your connection with animals, caring for the disabled, your generosity, being a good teacher or public speaker, being a loving community member, or being a good problem solver. It could be your capacity to love, your natural joy, your brilliance, intelligence, easily assimilating new languages, radiating beauty, having a funny way of expressing yourself, making others laugh, kindness, tenderness, and many more. The list of possible talents is very, very long indeed…so dare to be you my dear!!!!! Just think of how wonderful it would be!!!😘Have an amazing day friends…𝓞𝓵𝓲𝓿𝓲𝓪 𝓑. 𝓢𝓱𝓮𝓹𝓱𝓮𝓻𝓭Life Empowerment Mentor/Transformation Coach”Helping women like myself who suffer from depression…build their confidence up in life, businesses, and relationships! Helping them find that inner strength to overcome their illness”
Depression has had control over me for more years than I care to remember...I no longer let this illness get the best of me! I'm determined to be in control and so should you...here are 5️⃣reasons why you need to put depression in its place!!!
1️⃣Family – It can be very vexing to loved one’s when you are depressed. On one hand they want nothing but the best for you, but on the other they sometimes get frustrated and wonder why you can’t simply snap out of it. It can be particularly hard on children of someone with depression as it may affect their outlook on life for many years to come. Having experienced this myself, I can say definitely this is the number one reason to fight your depression.
2️⃣Work – Work life generally suffers when in the throws of depression. It is more difficult to concentrate and not as easy to create and maintain good professional working relationships and partnerships. Furthermore, it makes being a “Self-starter” more unlikely. Rather than moving forward, maintaining the status-quo becomes more acceptable, even if only unconsciously.
3️⃣Love – The love life of a person with depression can suffer tremendously. Regardless of How much someone may profess their dedication to another person, if the other person can never see the bright side, it can wear on them. Life is short, right? Love conquers A WHOLE LOT, but it doesn’t conquer everything. Sometimes we must add internal fortitude to love to truly be invincible. Besides isn’t it better to fight, not just for you, but for this person that you love as well?
4️⃣Health – University studies have proven that people who are depressed are more likely to get sick, and more likely to die of an illness than those who are content. It is in your benefit, health wise, to fight your depression as well. A recent New York Times article, citing a University study, indicated that persons who have been diagnosed as depressed have more hospital visits, and a shorter lifespan.
5️⃣Prosperity – The depressed person sometimes lacks clarity of thought, and may miss golden opportunities to improve their lives if only they had been paying attention. This may be, perhaps, the most important point, since many people believe they would be happier if only this part of their life, or that part of their life, etc was different. Allowing good things to happen in your life might just give you the jump start needed to end the cycle of depression and self imposed-isolation( even if only figuratively ). This one is my fav😉🤑
Fighting depression can help your life in many ways. In some ways, the fight in itself is also a reward. You become stronger, do better at work, have better relationships, and can focus on what is really important in life so that you can improve it, for yourself, your family, friends, and loved ones. Depression for me was a blessing in disguise…
Hope these tips help you beat the hell put of depression as well….
Wishing you good mental health,
𝓞𝓵𝓲𝓿𝓲𝓪 𝓑. 𝓢𝓱𝓮𝓹𝓱𝓮𝓻𝓭
Life Empowerment Mentor/Transformation Coach
🎙Also don’t forget to listen to my lastest podcast episode:
Mental Health and Why Seeking Help is Important
Download the latest episode here:
Seeking help is so important for your mental health, listen in as I retell my story and how seeking help saved my life…🙌🏾
Seeking help isn’t a sign of weakness…but strength 💪🏾💚
𝓞𝓵𝓲𝓿𝓲𝓪 𝓑. 𝓢𝓱𝓮𝓹𝓱𝓮𝓻𝓭
Happy Monday friends...new week, fresh start to create your happy😀are you ready??? Read on:👇🏾 Look we all know life isn't the sweetest candy. Sometimes, when I feel like the world is just too heavy, I look around and find people who continued to live fascinating and wonderful lives. And then thoughts come popping into my mind like bubbles from nowhere – “How did their life become so adorably sweet? How come they still can manage to laugh and play around despite a busy stressful life?” Then I pause and observed for awhile… I figured out that maybe, they start to work on a place called "self".🤔
So, how does one become genuinely happy? Step 1 is to love yourself. My old teacher once said that "loving yourself means accepting." To love oneself means to accept that you are not a perfect being, but behind the imperfections must lie a great ounce of courage to be able to discover ways on how to improve your repertoire to recover from our mistakes. Genuine happiness also pertains to contentment. When you are contented with the job you have, the way you look, with your family, your friends, the place you live in, your car, and all the things you now have – truly, you know the answer to the question "how to be genuinely happy." When we discover a small start somewhere from within, that small start will eventually lead to something else, and to something else. But if you keep questioning life and how it has never done you any good, you will never be able to find genuine happiness. I believe that life is about finding out about right and wrong, trying and failing, winning and losing. These are things that happen as often as you inhale and exhale. Failure, in a person's life has become as abundant and necessary as air. But this should not hinder us from becoming happy. How to be genuinely happy in spite all these? I tell you… every time you exert effort to improve the quality of life and your being, whether it is cleaning up your room, helping a friend, taking care of your sick dog, fail on board exams and trying again, life gives you equivalent points for that. Imagine life as a big score board like those which are used in the NFL. Every time you take a step forward, you make scoring points. Wouldn't it be nice to look at that board at the end of each game and think to yourself “Whew!🙌🏾 I got a point today. I'm glad I gave it a shot.”, instead of looking at it all blank and murmur “Geez, I didn't even hit a score today. I wish I had the guts to try out. We could have won!” and then walk away. Genuine happiness isn't about driving the hottest Formula 1 car, nor getting the employee of the year award, earning the highest 13th month pay, or beating the sales quota. Sometimes, the most sought after prizes in life doesn't always go to the fastest, the strongest, the bravest or not even the best. So, how do you become genuinely happy? Every one has his own definition of "happiness". Happiness for a writer may mean launching as much best selling books as possible. Happiness for a basketball rookie may mean getting the rookie of the year award. Happiness for a beggar may mean a lot of money. Happiness for a business man may mean success. So, really now, how do we become genuinely happy? Simple. You don't have to have the best things in this world. It's about doing and making the best out of every single thing. When you find yourself smiling at your own mistake and telling your self "Oh, I'll do better next time", you carry with you a flame of strong will power to persevere that may spread out like a brush fire. You possess a willingness to stand up again and try – that will make you a genuinely happy person. When you learn to accept yourself and your own faults. You pass step 1 in the project "how to become genuinely happy". For as long as you know how to accept others, you will also be accepted. For as long as you love and know how to love, you will receive love ten folds back. Again, throw me that same question "how to become genuinely happy?". I'll refer you to a friend of mine who strongly quoted- "Most of us know that laughter is the best medicine to life's aches and pain. But most of us don't know that the best kind of laughter is laughter over self,because then you don't just become happy you also become free."
Have an amazing start to the week…💞
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No body has any fun with persisting anxiety problems. Nobody understands the your situation when you are suffering from anxiety until and unless that person himself or herself has suffered from anxiety. Therefore in such case intake of a pill can help your situation or you can learn a few courses of action of self-help, which would help your deal better when you are anxious. However you must know that if you are taking pills to make living with anxiety better then you might as well become physically and psychologically dependent on pills. So you must not count pills as the permanent solution. You wont gain complete freedom of mind and satisfaction by taking pills.
It is recommended that you seek doctor’s advice so that the root cause of your anxiety can be detected at the initial stage.
You can always help your situation although the symptoms will never completely disappear. With the anxiety self help tools many people have learnt dealing better with anxiety.
Here are a few things that will help.
1. Check your diet.(This has helped me a lot)
When we have a balanced diet then our bodies tend to function better. If there are no adequate vitamins, minerals in our diet then it might lead to emotional and mental troubles.
Panic disorders can be caused due to deficiency in the regular diet. 200 mg of calcium and 1000 mg of magnesium should be added to your regular diet. Inclusion of iron, potassium, selenium and chromium will help to deal you with anxiety self help. Eating a lot of vegetables, whole grains and nuts can be taken as self help tool in managing anxiety.
You must avoid refined sugar, soft drinks, alcohol, coffee, and any else that has caffeine content like tea, coffee, or chocolate.
2. Get some exercise.(Ok I go for walks, but not a fan of exercise 😔)
Regular exercising will help your body to relax and relieve it from stress and also help toning your body. Therefore exercising definitely helps in alleviating anxiety.
You must include a 30 minutes exercising program daily. Exercising helps in producing endorphins. You will see you feel better after you exercise.
3. Learn how to relax.(Also something I’ve learned to do more of)
It is important to learn to pursue activities that will help you to relax. Listening to music, talking to a friend, working on a crossword puzzle, read a good book, take a walk, a nap, paint a picture, or some other hobby? Doing things that you enjoy will definitely help to alleviate your stress.
4. Get enough sleep 🛏
If you are stressed and suffering from anxiety as a result, then try to get some deep and proper sleep. Sleep is a natural relaxer and sleeping will definitely do good to you when you are suffering from anxiety. Learn to let some of those other things go, and perform some anxiety self help.
5. Remove a negative attitude (This is a must)
There are various external forces that may add a negativity in you, which might lead to stress. Try and avoid developing any negative feelings. Such feelings can only spoil your day. Inorder to avoid such feelings grow in you may take help of the self-help methods and those are bound to help!
In short it is advised that you don’t let external affairs stress you and aggravate your anxiety and you must make your living with anxiety easier by adopting some of these self-help measures…wishing you well!
Wishing You Good Mental Health,
𝓞𝓵𝓲𝓿𝓲𝓪 𝓑. 𝓢𝓱𝓮𝓹𝓱𝓮𝓻𝓭
Life Empowerment Mentor/Transformation Coach
Good day, how many of you work in the business world and have to deal with your depression??? How many of you try to keep it under wraps????🤷🏾♀️
It is not easy to deal with depression and anxiety in the business world. Getting help from a professional should be the first thing you do if you deal with depression. Many companies nowadays have different programs for their employees. Talk to your Human Resources Representative on a confidential basis and ask if your employer has any such programs.
If your place of work doesn’t have any programs then ask your doctor or local mental health clinic. Help is available if you look hard enough.
With the help of a professional, evaluate the source of your depression. Knowing what is causing your depression can go a long way. Once you know why you are feeling depressed, then it is easier to find the ways to overcome it.
A good way to manage your depression is to learn how to deal with your negative thinking. If you get thoughts that make your fearful or anxious, challenge those thoughts with positive statements. Try to minimize the fear behind the thought by thinking of something positive or constructive.
When we worry or get depressed, we tend to worry on exaggerated assumptions. Sometimes our exaggerated ideas can make us worry even more. Remember to get all of the facts of your current circumstances. Getting the facts can make us aware of what is reality and what is not. Before you worry about something, get the necessary information on your situation. Don’t assume anything.
Take things one at a time. Do not look too far ahead. Next week or next month will take care of itself.
Your not alone in dealing with depression and anxiety. If you have such a problem, you can take steps to solve your current problem. They key is to get help from a counselor and to be persistent in finding the ways that will get rid of your anxiety and depression. Remember that there is hope. Eventually you or the person who is struggling will eventually get better. Don’t suffer alone even in your workplace….I was fortunate enough to be able to stay as I work for myself, but I want you to use every resource you can to be a productive co-worker, team member and supervisor. Whatever your rolet is….seek help so you can be the best at it!!!
Have a wonderful Wednesday,
𝓞𝓵𝓲𝓿𝓲𝓪 𝓑. 𝓢𝓱𝓮𝓹𝓱𝓮𝓻𝓭
Life Empowerment Mentor/Transformation Coach
“I help women like myself who suffer from depression…build their confidence up in life, businesses, and relationships! Helping them find that inner strength to overcome their illness”
Follow Me For Inspiration:
Join My Facebook Group