How to Break a Bad Habit

I am sure at some point in our lives we have all struggled with a habit that was difficult to overcome or let go. If you have been able to break up with your unwanted habit-congratulations! If you continue to struggle and cannot seem to let it go, check out this short TED Talk about a simple way of breaking a pattern. I like this talk in particular because it is a little different from what we usually do when we want to let go of an unwanted behavior or change a routine.

The psychiatrist, Judson Brewer, emphasizes the importance of mindfulness and how learning to be more in tune with your thoughts, feelings, and emotions can help you break your unwanted habit, addiction, or routine. I am sure you have heard about the benefits of mindfulness, such as learning to regulate your intense emotions, helping you overcome depression, anxiety, trauma, improve health and many other aspects in your life. What makes it even more worthwhile is that it also aims to help you break up with parts of your life that you are not completely satisfied with. 

If you have any questions or want to learn more about how to change your unwanted patterns, do not hesitate to contact one of us at The Centered Life! We will be more than happy to help you create a more mindful and meaningful life. 

Happy Monday, 

 

Aneta

How To Overcome Burnout

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I wanted to continue talking about burnout because I think it impacts all of us at some point in our lives. In my practice, I have seen many people trying to push through the exhaustion, which only causes them further emotional and physical damage. What is burnout once again? Merriam-Webster dictionary defines burnout as “exhaustion of physical or emotional strength or motivation usually as a result of prolonged stress or frustration.” Now that we have a sense of what burnout is, I encourage you to assess if burnout could impact your life.

I put together a list of things that could help you in coping more effectively when feeling physically and mentally exhausted.

Seek social support. I cannot stress enough how important social support is when you feel that you are at your breaking point. When you are burned out, you may feel helpless and hopeless. Isolation will only make things worse, that is why I encourage you to seek support from others. I encourage you to find a person who can listen to you and be supportive. You may also work on developing friendships with your coworkers as those relations can serve as a buffer from your mental exhaustion.

Get exercise. I know doing something physically active could be the last thing on your mind when you are feeling spent, but getting at least 30 minutes of physical exercise per day can improve your mood. If you have difficulty getting yourself motivated to exercise, find someone, who will hold you accountable or cheer you on when you do exercise.

Improve your state of mind. Try to find something about your job that you like or value. I strongly encourage you to find some meaning in what you do. Focusing on those positive aspects of what you do that you actually enjoy. Those characteristic may change your attitude about work and help you find a sense of control, or a sense of purpose in what you do. That may also help you acquire balance in your life.

Focus on your priorities. What are your hopes, goals, values and dreams? Ask yourself if you have been neglecting any of those because of your high level of stress. After you do your homework evaluating your priorities, ask yourself if you need to slow down or change some of your patterns. Do you need to set appropriate boundaries with others? Maybe now is the time to learn when to say “no” at work. Do you need to allow yourself for more relaxation time?

Take time off. If possible, I encourage you to take a break from work if your feelings of mental and physical exhaustion are inevitable. Remove yourself from the work setting in order to recharge your batteries and be able to come back to work with a refreshed mind.

Take breaks. I also strongly encourage you to take regular breaks during work. If possible take a walk, stretch, have lunch away from your desk. This may help you get refreshed but also will allow you to increase your productivity. During those breaks, I also encourage you to put away your cell phone, laptop, etc. I want you to detach from work and other obligations when you are taking a break.

Focus on healthy eating habits. Reduce foods that negatively impact your mood, such as trans fats, high-carbohydrate foods, sugars, that quickly lead to “crash” in your energy level and mood. Eat more Omega-3 fatty acids to boost your mood, such as fish and walnuts. Avoid nicotine, as nicotine is a stimulant and will lead to higher stress. Limit alcohol consumption as well, as alcohol is a depressant and can also cause anxiety after it wears off.

Find activities that you enjoy. I encourage you to find an activity that will take your attention away from the emotional and physical pain. Find activities that you look forward to because that will help you keep distracted from focusing on the negative events that are happening in your life. Force yourself to go for a walk, go hiking, go bike riding, go out to dinner, go to a movie, park etc. It is not easy to be active or involved in any activity, but doing something will make you feel more productive and most importantly, it will serve as a distraction!

 

Here are just a few things that you can do in order to work on improving your life. Dealing with burnout is not easy but it can be overcome with having adequate social support and taking appropriate steps to cope with it more effectively. I strongly encourage you to learn relaxation techniques in order to relieve stress and help regain your emotional balance. Work on setting priorities as those will aid you in making a list of all the areas in your life that you want to work on. I believe that every single person matters and everyone deserves to enjoy their lives and find meaning in what they do. I encourage you to work on being proactive, mindful, and take good care of yourself. As I mentioned previously, all of our therapists are fully committed to help you find ways to live a more fulfilling lives.

Sincerely,

 

Aneta

Happy New Year 2016!

With the start of 2016, it is always a good idea to set goals!
AND it is never too late to set another goal or dream another dream!

HERE ARE SOME TIPS FOR GOAL SETTING
1.)  Set worthwhile goals! Why worthwhile? Setting a goal that has no meaning attached does not bring a sense of achievement. Setting goals motivates us to move forward towards positive change. So set goals that has meaning and worth to YOU and only YOU.

2.)  Set specific goals. For example, want to study and learn a new language? That is great. Now, how will you do that? Will you enroll in a class? Will you purchase software? How often will you study? Designate days and time. Be. Specific!

3.)  Commit to your goals: Write them down. Share them. Have someone check in with your periodically to see how it is coming along. Holding yourself accountable is one way to keep yourself motivated and on track to achieving that goal!

4.)  Prioritize your goals. We all live busy lives and we are ruled by technology. USE that technology to your advantage! Set reminders, alarms, and alerts. Mark it in your calendar. Make it a priority to designate time towards your goal. An hour is just 4% of your day! (FOOD FOR THOUGHT)

5.)  Set deadlines! When do you want to accomplish this goal by? It’s always good to be realistic and give yourself some time to accomplish your goal, but enough to be motivating!
6.)  Evaluate and evaluate some more. After some time, evaluate your goals! Check in- how are things going? Do you need to make some tweaks or adjustments? Evaluation is part of the process.

7.)  Reward yourself. What will you be a nice reward for yourself once you accomplish your goal? A healthy reward is encouraged! You deserve to celebrate your hard work, dedication, and success!

Happy 2016 and happy goal setting!!! May this be the best year yet!!

The Centered Life Team