Overwhelm, Self-Care, Self-Love
“Don’t wait for the right opportunity. Create it.” ~ George Bernard Shaw
Ever feel like your best life is just a fantasy?
Waking up every morning feeling empowered… Moving through the day with intense focus… Knocking out tasks left and right, carrying you closer to your goals… Not even coronavirus can bring you down!
It’s a pretty thought.
But how can you reach among the stars where your best life is hiding, when you’re drowning in a sea of overwhelm? On top of that, the added stress from coronavirus makes you feel like you’re sinking deeper and deeper.
I’m here to tell you that there’s more to life than struggling to stay afloat. The life you desire doesn’t have to stay a dream. You can make that vision your reality.
You can take action and learn how to live your best life NOW.
Here’s how…
What Does It Mean to Live Your Best Life?
When you’re living your best life, you bring these three principles into fruition:
- Actualize Your Potential. You manifest the potential that’s within you.
- Exercise Urgency. You acknowledge your mortality and even in these uncertain times, you choose to start living your best life TODAY.
- Commit to Daily Action. You take an action step every day, because that’s how you create your best life.
When you apply these principles in your life, you’ll start noticing some beautiful changes:
- You feel inspired and experience more joy.
- Your career becomes a source of purpose in your life.
- Your relationships deepen and you feel supported.
- Your day-to-day journey continuously moves you closer to fulfilling your purpose and realizing your potential.
Sounds amazing, right?
Are you ready to finally say goodbye to overwhelm and start feeling empowered again? Here’s how you can get started!
How to Live Your Best Life Now: 5 Practices to Free Yourself from Overwhelm and Reach Your Potential
#1 Find Your Purpose
Your purpose is your life’s mission — it defines your goals and guides you to live your best life.
But there are many women who don’t know their purpose yet. In one survey asking people what they think the purpose of life is, over half of the participants were unsure or didn’t know.
That’s why the first step to living your best life is finding your purpose.
Is your purpose in the professional space? If so, your best life may be advancing in your career or building a business you love.
Or maybe your purpose resides more with family. Your best life may look like settling down and having many children.
Get clear about your purpose.
After all, if you don’t know where you’re going, how do you know you’re headed in the right direction?
What is your life’s purpose? Share it in the comments below!
#2 Plan and Take Action
There generally comes a time when you get tired of thinking about your best life and choose to live it instead. And that starts with planning and taking action.
The secret to living your best life is setting actionable steps that lead you to the person you want to become.
And sometimes living your best life means having a BIG goal. It can help to create a game plan that breaks that goal into smaller actionable steps.
For example, I’m currently working on my dissertation. There are many steps between getting started and presenting it before a committee. I have to break down the process into smaller steps, like brainstorming, researching, outlining, writing, and editing.
Let’s say your best life means living lighter and more organized. Decluttering your home is a HUGE project to tackle. Your game plan might be to declutter and organize by room:
- Week 1: kitchen
- Week 2: living room
- Week 3: bedrooms
- Week 4: bathrooms
- Week 5: garage
Achieving your best life can be hard work but taking smaller steps consistently will help you get there without losing your sanity!
#3 Make YOU a Priority
As women, we often give away our time and energy to others before giving it to ourselves. And if you neglect your well-being, you’ll quickly feel signs of burnout.
If you want to live a life where you feel empowered, energized, and inspired, remember to put taking care of YOU at the top of that list.
And that includes respecting your body.
When you don’t get enough sleep, drink enough water, or eat the right nutrients, you take your body for granted. This is a disservice to yourself and your goals because, without your body, there is no best life.
Right now, although gyms and restaurants have reopened, you may not feel it’s safe to frequent these places yet.
Instead, you can take this opportunity to cook healthier meals at home. Go for more walks (with your dog, if you have one) around the neighborhood. Do a workout program in your living room!
Treat your body well and it will do amazing things for you.
#4 Embrace Gratitude
When was the last time you noticed the abundance in your life?
If you think about it, all you need to live is food, water, and shelter.
Anything beyond that is a blessing granted by your hard work and by the grace of your Higher Power.
Each day you’re safe from coronavirus is another opportunity to express gratitude for all you have, especially your health.
Yes, your best life might mean striving for more but don’t forget the blessings that already touch your life.
#5 Commit to Lifelong Learning
Just because you graduate high school or college shouldn’t suggest that your education is over.
If you feel like you’re in a rut, the culprit might be lack of inspiration and your creative well may be collecting cobwebs.
Life is meant to be a journey where you’re moving forward, learning, and growing. I know that staying safe at home might tempt you to indulge in more screen time, but consider it an opportunity to learn something new.
Find a new hobby to help you tap into your creative flow. Learn a new skill you can monetize. Start reading and creating more!
Your Best Life Awaits You
Creating your best life can feel scary.
Maybe you don’t think you’re good enough… smart enough… pretty enough.
I’m here to tell you, “You are enough.”
It’s okay to love yourself. You can put yourself first, tend to your own needs, and then give back to the world without feeling overwhelmed with life.
You and I live in a FRIENDLY universe that is ready to grant you the change you want…
Yet first, you must be ready to receive it.
If you welcome it with open arms, you can reclaim your PASSION and start creating a life you TRULY desire.
You have the power to create positive change in your life.
And sometimes, you need a little help getting there. Because finding the time and energy to start making these incredible changes can feel nearly impossible when you’re overwhelmed with everything else going on in your life.
Don’t give up on yourself.
If you need help getting past overwhelm and taking action towards your best life, sign up for a Complimentary “Overcoming Overwhelm” Discovery session with me.
In this 60-minute consultation you’ll:
- Reveal a clear and compelling vision of what else is possible for your life when you no longer have so much on your plate and are enjoying your life again
- Get simple and practical tips for how to break free from your symptoms of overwhelm
- Tap into greater energy and inspiration
- Explore how having a partner on your journey will provide a shortcut to all that you desire.
Click here now to sign up for a complimentary “Overcoming Overwhelm” Discovery session.
Your best life awaits!
Overwhelm, Self-Care, Self-Love
I wonder what they think about me.
I hope I didn’t embarrass myself.
Maybe I should do this just to make them happy… Even though I really don’t want to.
Do you ever find yourself thinking about how other people perceive you? You might even go out of your way just to make a good impression.
If you put other people’s thoughts and needs before your own, you might be a people-pleaser. While it’s great to want to build positive relationships, trying to please other people can compromise your own well-being.
In this article, I provide tips on how to stop being a people-pleaser so you are able to put more of your time and energy towards caring for yourself.
What Is a People-Pleaser?
A people-pleaser is someone who constantly tries to get the approval of other people. They will go out of their way to meet someone else’s needs — often at the expense of their own time, energy, and well-being.
The Pitfalls of Being a People-Pleaser
Putting everyone else’s opinions and needs before your own leaves you vulnerable to:
- Loss of Authenticity: You go along with others, even if you don’t agree. Failure to stand for what you believe over time can lead to uncertainty about what you really want or how to be true to yourself.
- Not Valuing Yourself: Each time you say yes to someone else’s needs, you lose an opportunity to say yes to your own. Where you choose to allocate your valuable time and energy indicates what (and who) you truly value.
- Physical Burnout: Your time and energy are finite resources. When you don’t make yourself a priority and practice regular self-care, you may suffer from signs of burnout — exhaustion, stress, and overwhelm.
- Decreased Self-Esteem: Constantly putting other people’s needs before your own can cause low self-esteem. You may begin to believe that your needs and desires are secondary or really don’t matter at all.
- Exploitation: People will begin to exploit your good nature and insecurities. This creates a one-sided relationship where they constantly take, and you continuously give.
Why Do We Become People-Pleasers?
If the dangers of being a people-pleaser are problematic, why might you (and many other women) continue doing it? Often, it’s because you’re uncomfortable with conflict and confrontation.
You don’t want to appear disagreeable to others. “You fear that you’ll lose that person if you say no. You don’t want to be ‘rejected’ or ‘abandoned,’” says Psych Central. So, you follow the crowd.
Insecurity is another common reason. Low self-esteem may lead you to use other people’s opinions of you to define your worth. Unfortunately, this dependency can cause you to go above and beyond for other people, leaving you burned out and overwhelmed in the process.
Are you ready to stop being a people-pleaser and reclaim your time and energy for yourself? Here are five tips for making yourself a priority again.
Stop Being a People-Pleaser: 5 Tips to Help You Let Go of Other People’s Opinions
#1 Understand Your Priorities
When you’re a people-pleaser and agree to do a favor, especially something you disagree with, you’re expending time and energy — valuable resources that you could have used for yourself.
Instead of using other people’s opinions to determine your actions, let your values and priorities guide you.
For example, let’s say your current priority is health and nutrition. But your partner wants to eat out every other evening. Instead of constantly relenting, explain to your partner that you’re striving to be healthier. Propose that you cook healthy homemade meals instead.
Clear priorities help you make decisions that better align with your well-being.
#2 Understand That You Are at Choice
Over time, saying yes too often can form a habit. You’re so used to accommodating other people that agreeing to something — even if you don’t want to — is an automatic behavior.
You can put an end to this pattern by accepting that you are actually at choice. You don’t have to default to yes. You can say no to a request if it does not align with your values and priorities at the moment.
If you are willing to do this, I have a challenge for you.
The next time somebody asks you to go out of your way for something, say no. You don’t have to explain yourself. Just thank them for considering you and respectfully decline.
#3 Set Boundaries
Setting healthy boundaries is one of the most effective ways for you to stop being a people-pleaser. Remember: each time you give away your time and energy, you have less for yourself.
To help you set better boundaries, pull out your calendar and start blocking out time for self-care and personal growth. For example, you could commit Saturday evenings to eating your favorite meal and taking a warm bubble bath. And you could dedicate 30 minutes each morning to journaling and meditation.
Blocking out “me” time in your schedule helps prevent your people-pleasing tendencies from dominating all your time and energy.
#4 Replace “I can’t” With “I don’t”
When you’re a chronic people-pleaser, saying “no” or “I can’t” can feel like the most daunting task. It may take time, but learning assertive communication will help you create boundaries and stand up for yourself.
Instead of coming up with excuses to avoid seeming rude, try being direct.
For example, even though you work from home all day, you’re still exhausted when you clock out. But you always have a friend who wants to meet for drinks and dinner. Instead of making excuses, give yourself permission to simply say, “I don’t go out on weekday evenings.”
Or let’s say your friend is always asking for favors and requests. If you’re busy or you’re feeling unwell, simply say “I don’t have availability to do that at this moment.” Over time, people will learn to understand and respect your boundaries.
This might feel uncomfortable at first, but with enough practice, assertive communication will become second-nature.
#5 Restore Order to Your World
Too often, women seek validation in external sources — their friends and family, status, the number of likes from social media.
And sometimes, this behavior stems from your life feeling chaotic and unorganized.
You’re overwhelmed by all external forces: work, caring for your family, staying safe during a pandemic. You might also be coping with internal struggles: poor self-esteem, anxiety, and powerlessness.
To help you feel beautiful and empowered again, I invite you to claim a Complimentary “Overcoming Overwhelm” Discovery session with me.
In this 60-minute consultation, you’ll:
- Reveal a clear and compelling vision of what else is possible for your life when you no longer have so much on your plate and are enjoying your life again
- Get simple and practical tips for how to break free from your symptoms of overwhelm
- Tap into greater energy and inspiration
- Explore how having a partner on your journey will provide a shortcut to all that you desire.
Click here now to schedule a Complimentary “Overcoming Overwhelm” Discovery session.
Overwhelm, Self-Care, Self-Love
“Turn down the volume of your negative inner voice and create a nurturing inner voice to take its place.” ~ Beverly Engel
Do you ever realize that you’re criticizing yourself? Telling yourself that you’re not good enough, not pretty enough, not smart enough?
Some days it may feel like you just can’t measure up.
Negative self-talk is a nasty habit that many women struggle with. And this is unfortunate, because it’s a barrier to manifesting our greatest desires in life.
In this article, I share tips on how to let go of negative self-talk, so you can create a healthier and more empowering relationship with yourself.
Let’s begin.
Examples of Negative Self-Talk (And Why It’s Dangerous)
There’s no way I can do that.
I should just stay quiet.
Somebody is more qualified than me.
I’m so stupid.
No one will ever love me.
… The list goes on.
What we know for sure, from the research of quantum physicists, is that words have the power to harm us, especially when they come from the voice in our head. If you engage in negative self-talk for long enough, you’re more vulnerable to:
- Depression
- Body dysphoria
- Stress
- Sleep deprivation
- Limited thinking and conditioning
- Perfectionism
- Self-belittling
How you perceive yourself can affect every aspect of your life. When you constantly tell yourself that you’re not good enough, you begin to internalize it. You stop trying new things and putting yourself out there in the world.
When you believe you’re unworthy of success, you stop pushing yourself. You get stuck in a rut and don’t advance in your career or education.
When you believe the lies you tell yourself, they manifest in your reality.
Why Do We Get Stuck in Negative Self-Talk?
You can fall victim to negative self-talk because you believe you know yourself best. You’re an honest judge of your strengths, weaknesses, and capabilities—or so you tell yourself.
So when you say you’re not smart enough, you believe it is an objective assessment of yourself. When other people tell you otherwise, you don’t believe them.
They’re just being polite, you tell yourself. They don’t want to hurt my feelings.
But see, what you tell yourself is not always the truth and often other people’s input is genuine.
It may help to know that you’re not the only woman experiencing this. The Huffington Post shares a report by Dove that reveals 4 in 5 women in Australia have low self-esteem.
So, how can you improve your perception of yourself?
How do you finally let go of negative self-talk and start loving the woman you see in the mirror?
Let Go of Negative Self-Talk: 5 Tips to Remind You of Your Power and Value
#1 Be Conscious of Your Thoughts
Sometimes negative thoughts are difficult to spot—they slip into your thought stream like a soft whisper.
Do your best to be conscious when this happens. And when you find yourself being critical with yourself, pause.
Observe the thought. Question why it emerged in the first place.
When you analyze your thoughts, you might notice patterns.
For example, you might discover that your negative thoughts often occur when you’re overwhelmed at work. Or maybe you become self-critical because you skipped a day of exercise.
Once you notice these patterns, you can choose habits that encourage positive self-dialogue instead.
#2 Say a Morning Affirmation
Adding uplifting affirmations into your daily ritual will help you let go of your negative self-talk. You can counter and turn around your critical self-talk with affirmations. Let’s take a look at the following scenarios:
You’re thinking: I’m not worthy of love.
Say aloud: I am worthy of unconditional love.
You’re thinking: I’m not capable of doing that.
Say aloud: I am fully capable of achieving whatever I work towards.
You’re thinking: I don’t belong here.
Say aloud: I belong here.
You’re thinking: I’m worthless. Everyone else is more important.
Say aloud: I have value and make my needs and desires a priority.
You’re thinking: I’m unworthy of help. Nobody would want to anyway.
Say aloud: Even though I’m a powerful woman, others are happy to help me. I give myself permission to accept support.
You’re thinking: I’m not qualified to make a decision on this. I should ask somebody else.
Say aloud: I trust my experience and intuition when it comes to making thoughtful decisions.
When you experience a negative thought and quickly follow it with a positive affirmation — a reminder of your worth and value — you slowly reprogram your undesirable internal chatter.
Eventually, you understand that even if you have traits to be worked on, you also have magnificent strengths.
#3 Embrace Empathy
Brené Brown, Ph.D., research professor at the University of Houston Graduate College of Social Work, talks about the relationship between negative self-talk and shame. When you experience shame, you internalize the belief that you are unworthy of love and belonging.
“If you put shame in a Petri dish, it needs three things to grow exponentially: secrecy, silence and judgment,” says Dr. Brown in a Ted Talk. “If you put the same amount of shame in a Petri dish and douse it with empathy, it can’t survive.”
Empathy is a cure for shame and negative self-talk. Shame simply cannot survive when you hear the words, “I understand but those thoughts aren’t true” — even if you are saying it to yourself.
So, whenever you hear shame building up in your heart, tell yourself those words.
I understand but those thoughts aren’t true.
Say it as many times as you need to until the shame subsides. You hold power over your mind and body.
#4 Surround Yourself with Positive People
Your environment has a more significant impact on your mindset than you might think, and that includes the company you keep.
If you continuously associate with negative people who complain often, you’re likely to adopt those same habits. You begin seeing life through a negative lens, which includes your self-perception. In addition, negative people will distract you or even resent you if your mission is to experience a life where you’re thriving, empowered, and joyful.
Sometimes, prioritizing your well-being means letting go of negative people. But letting go of friendships — even the negative ones — can be emotionally daunting.
To ease into this, you can slowly distance yourself from these negative people. Be around them less. Talk to them less. Or, you can take a more assertive approach — tell them outright that you’re moving in a new direction, and while you’re thankful for their friendship, it’s time to part and go your separate ways.
Moving forward, be mindful of the friends you choose. It’s often helpful to seek out people who embody the traits you want to manifest within yourself.
For example, if you want to lead a more active lifestyle, you can sign up for online fitness communities or join a local hiking group. Or maybe you want to reconnect with your faith and Higher Power. You can join online faith-based groups or visit your local center of worship.
You can also find new friends who share your interests. There are online Facebook and Meetup groups for nearly any hobby imaginable — knitting, business, mindfulness, fitness. Connect with like-minded women as you learn and grow your skills alongside each other.
Building reliable support systems with empowered and uplifting women can help you build a healthier relationship with yourself.
#5 Seek Balance in Your Life
Excessive negative self-talk can also stem from chaos in your life.
Earlier this year, you may have been overwhelmed with work, tending the home, and caring for the kids. Now, you worry about staying healthy amid a global pandemic.
You might be finding that you barely have a moment to breathe!
How is it possible to turn around your negative thoughts when your mind is like a whirlwind?
If you need support in sorting through the external and internal turmoil, I invite you to claim a Complimentary “Overcoming Overwhelm” Discovery session with me.
In this 60-minute consultation, you’ll:
- Reveal a clear and compelling vision of what else is possible for your life when you no longer have so much on your plate and are enjoying your life again
- Get simple and practical tips for how to break free from your symptoms of overwhelm
- Tap into greater energy and inspiration
- Explore how having a partner on your journey will provide a shortcut to all that you desire.
Click here now to schedule a Complimentary “Overcoming Overwhelm” Discovery session.
Overwhelm, Self-Care, Self-Love
“The secret of health for both mind and body is not to mourn for the past, worry about the future, or anticipate troubles, but to live in the present moment wisely and earnestly.” ~ Buddha.
Life is always unfolding in the present moment.
…In each breath you take… each memory you create… each moment you experience…
Yet, we often forget this. You move through time without realizing the precious minutes passing. You forget to observe all that is around you. So many valuable moments go unseized.
Why is it so hard to live in the moment?
The answer often has to do with which time frame you’re living in. Instead of living day by day, you’re stuck in the past. And present circumstances have you feeling worried and anxious about the uncertain future.
But the past has already happened. And the future is yet to come. It’s time to shift your focus and learn how to live in the present moment.
“Time is a precious commodity,” wrote Dr. Elyssa Barbash in Psychology Today. “Don’t mentally rush through it or wish it away. Savor the moments”. Here are a few tips to help you cherish the fleeting, but beautiful moments you live every day.
Ease Your Worry and Anxiety and Learn How to Live in the Present Moment With These 5 Tips
#1 Let Go of the Past
How can you turn the page when you’re flipping through the previous chapters?
When you’re stuck on what has already passed, you deny yourself of the possibilities in this present moment.
If there’s a memory you’re holding onto, let go.
If you’re holding onto resentment because of an unhappy childhood, let go.
If you’re holding onto anger because a close friend wronged you, let go.
If you’re holding onto fear because you made a terrible mistake, let go.
If you’re holding onto doubt because you tried and failed, let go.
Letting go is key to accepting what has passed so that your focus can arrive at the present moment.
#2 Choose to Forgive
If you feel that someone has hurt you, forgiveness can seem nearly impossible. How can you forgive when you’re experiencing deep hurt, anger, and even resentment? And you have every right to feel this way.
Yet, remember that holding onto the past might lead you to miss incredible opportunities in the present moment. Opportunities that could manifest more beauty and love and compassion in your life today.
But how do you do it? How do you forgive somebody when the memory feels fresh and your heart still aches?
Try this.
With a pen and paper, find a quiet place where you won’t be interrupted. In this safe space, write a letter to the person who hurt you. Share your emotions. Explain how they hurt you and why you feel this way. Don’t hold back. At the end of the letter, write “I forgive you.”
Once you’ve finished, you can make the choice to send the letter or not.
Whether you send the letter doesn’t matter because forgiveness does not have to involve the other person. Forgiveness is a decision you make.
And you may not feel like you’ve moved on the first time; you may need to write another letter. Forgiveness is a process. Yet, each letter you write permits negative emotions to flow out of your heart and to ink on paper.
Eventually, you release yourself from the overwhelm of those negative emotions. You liberate yourself, so you can appreciate what is happening in the here and now.
#3 Plan for the Future, But Live Day by Day
No matter how well you prepare, the future is never guaranteed. Especially in these present times, much of the future holds uncertainty. This realization might leave you feeling helpless… hopeless, even.
But constant worrying about the future can blind you from the countless blessings touching your life today. Right now, you’re still breathing. You still have your loved ones. And you can still cultivate a sanctuary of love and compassion within yourself.
The future is yet to come. However, these things are within your power at this very moment.
So, plan for the future. And also practice daily habits that keep you grounded in the present.
For example, you can create long-term goals that stretch months or even years into the future. Yet, there are rituals you can practice each day that will shift your attention back to the present:
- Meditation
- Journaling
- Spending time with loved ones
- Enjoying a hobby
- Strolling outside in the sunshine
These small, daily habits are a reminder that the present is unfolding now — don’t let these moments go uncherished.
#4 Treasure Your Relationships
You’re born, and then you die. In the middle is where the magic happens. In the middle, you and your loved ones forge powerful bonds and create unforgettable memories. These memories remind you of the beauty and temporal nature of life.
Show gratitude for the support systems you’ve cultivated by sharing your time. Especially now with physical distancing, a video call where you can see each other’s faces and hear each other’s laughter can feel like you’re in the same room. Having your loved ones with you is a blessing. Treasure them and they will keep you grounded in the beauty of the present moment.
#5 Fully Immerse Yourself in Creative Flow
One of the best ways to root yourself in the present moment is tapping into your creative flow.
Think about it.
Have you ever thrown yourself into a passion project, looked up, and it’s already dark outside? You lost track of time because you were so immersed in your endeavor.
Your mind was neither stuck in the past nor projected into the future. You were focused entirely on the here and now.
If you find yourself revisiting the past or worrying about the future, nurture a hobby. Expressing your creativity may be what you need to help you live in the moment.
What is something you practice in your life to help you feel more present? Share it in the comments below.
Shift Your Attention to the Here and Now
When you shift your attention to the present, beautiful things happen.
You begin to appreciate the moment fully. You can pause, take stock of your life, and realize the number of blessings that touch your life every day.
You have your health. You have your loved ones. And you have a beautiful voice inside you proclaiming how strong, wise, and powerful you are.
Living in the present moment lets you practice daily gratitude and love yourself as you are.
In these uncertain times, it’s understandable to feel fear and anxiety. If you need additional support guiding your focus back to the present moment, then claim my gift of an “Overcoming Overwhelm” Discovery session.
In this 60-minute consultation, you’ll:
- Reveal a clear and compelling vision of what else is possible for your life when you no longer have so much on your plate and are enjoying your life again
- Get simple and practical tips for how to break free from your symptoms of overwhelm
- Tap into greater energy and inspiration
- Explore how having a partner on your journey will provide a shortcut to all that you desire.
Click here now to sign up for a Complimentary “Overcoming Overwhelm” Discovery session.
Overwhelm, Self-Care, Self-Love
Watching the news and reading the latest headlines can feel like you’re wading through a cesspool of negativity.
You’re exposed to everything wrong in the world — COVID-19, racial injustices, and horrific crimes — and you might be consuming this daily.
Slowly, your joy turns into irritability. Optimism morphs into hopelessness. And a pessimistic lens distorts your worldview.
But you don’t have to let this negativity consume your daily life. You can still embrace joy. You can experience fulfillment. And you can feel empowered.
Here’s how…
The Media-Related Affliction You Might Not Know About
If you thought that watching the news and scrolling through the latest headlines is harmless, think again. When you’re exposed to the media, do you find yourself feeling these emotions?
- Anxiety
- Stress
- Pessimism
- Incredulity
You might be experiencing what Dr. Steven Stosny calls “headline stress disorder”. Overconsuming all these negative headlines might leave you feeling a “sense of foreboding and mistrust about the future,” he says.
Unfortunately, anxiety from watching the news is only the beginning. The consequences of media overconsumption penetrate much deeper.
The Issue is Deeper than Consumption
Keeping up with the newest tragedies locks you in a reactive state. Your worldview, emotions, and actions are constantly changing with each news update. One study shows that this repeated exposure might trigger “uncontrolled fear, physiological hyperarousal, sleeping difficulties, and fearful thoughts”.
Worst case, you internalize everything you’re consuming. You might watch one news clip about a kidnapping or a crime incident, and your protective and maternal instincts go into overdrive. You could turn into a “helicopter mom” who believes tragedy is around every corner. You begin monitoring every minute of your child’s day. You constantly check in on them. If your child looks up, they’ll see you — hovering and protecting them from every ounce of danger.
As you can see, your media exposure can have significant consequences. YET, there are ways to overcome this.
Here are my tips for staying empowered through self-care and personal growth when you’re feeling overwhelmed by bad news.
Are You Ready to Rise Above the Negative Effects of Watching the News? Here are 4 Tips for Feeling Empowered Again
#1 Go On a Digital Detox
Technology has revolutionized our lives, but it may have had unintended consequences. While a wealth of information is available at your fingertips, this accessibility also tempts you to stay plugged in 24/7.
News clips. Notifications. Social media feeds. Emails. Tweets.
You’re vulnerable to negative news on nearly every digital platform you use. And when headline stress disorder has you locked in a reactive state, you can quickly exhaust your mental and emotional bandwidth.
It’s time to unplug.
You take a vacation when you need to unwind from work. Do the same with your digital consumption. Try a digital detox for just one week (more if you want a greater challenge). This short break can help you calm your hyper-reactive state.
When you’re ready to return to the digital world, try limiting your exposure to just one hour a day or every other day.
#2 Shift Your Focus to Self-Care
Are you feeling hyper-emotional and distressed?
Are your thoughts racing and swirling in your head?
Do you feel unwell and lethargic?
Put the phone down and give your mind, body, and emotions some TLC.
- Go for a walk outside
- Improve your sleep quality
- Pursue tranquility through meditation
- Start journaling to untangle your emotions
When your focal point is on negative news, you’re focused on the outside world. Don’t forget to shift your attention to your INTERNAL world. Leave the cycle of consumption and reaction, and root your priorities in personal growth and positive change.
#3 Subscribe to Uplifting Content
Moderation and balance are the keys to keeping yourself protected against headline stress disorder.
For every negative news clip you watch, make an effort to also focus on something positive. The Huffington Post conducted research that showed those who consumed positive and transformative news “reported having a good day 88 percent of the time”.
And the reason is likely simpler than you might think: positive and uplifting stories remind you that there is still so much good and beauty in the world.
So, make an effort to subscribe to blogs and publications that release inspiring and empowering stories. You can also sign up for my email list to get notified when I publish uplifting and actionable articles (like this one!).
#4 Focus on What is Within Your Power
The awful tragedies you hear about from the media can cause a feeling of helplessness. There is just so much wrong in the world and you might feel like there is little you can do.
But see, there are so many things you can do.
It is within YOUR power to improve yourself, your family, and your community. It’s okay to start small and to start local. It’s okay to start with YOU and build yourself up to be stronger, balanced, and more fulfilled.
If you need additional support to rise above the news chatter and focus on yourself, I’m here to help. Take your first step to a more empowered you and sign up for a Complimentary “Overcoming Overwhelm” Discovery session with me. In this 60-minute consultation, you’ll:
- Reveal a clear and compelling vision of what else is possible for your life when you no longer have so much on your plate and are enjoying your life again
- Get simple and practical tips for how to break free from your symptoms of overwhelm
- Tap into greater energy and inspiration
- Explore how having a partner on your journey will provide a shortcut to all that you desire.
Click here now to sign up for a complimentary “Overcoming Overwhelm” Discovery session.
Overwhelm, Self-Care, Self-Love
“I’m so overwhelmed…”
Lately, it seems like this is the prevalent thought occupying space in your mind throughout the day. With all that’s going on in the world, it’s natural to feel your stress levels rising. But it doesn’t help when there’s already so much on your plate!
Running errands. Looking after the kids. Finding work/life balance (especially if you’re working from home). Now, you might be feeling distressed by the latest news surrounding COVID-19 and social unrest.
The cycle repeats with barely a moment to breathe and center yourself and eventually, signs of burnout start to settle in.
It’s time to rely on your support systems.
- When you feel overwhelmed, your support systems offer a helping hand.
- When you feel isolated, your support systems remind you that you are loved.
- When you feel yourself faltering, your support systems offer encouragement.
Physical distancing doesn’t mean you have to stay socially distant. You can still cultivate profound connections with your friends and loved ones! And by the end of this article, you will learn how to build your own support systems that empower you during stressful times.
The Importance of a Support System
Healthy and strong relationships are essential — especially if you’ve been feeling lonely during self-isolation. Harvard Medical School found that social connections “not only give us pleasure; they also influence our long-term health in ways every bit as powerful as adequate sleep, a good diet, and not smoking.”
That’s right. Connection is just as crucial to your well-being as proper nutrition and quality sleep. When you have strong relationships, you also have incredible support systems that help you:
- Live longer
- Heal from injury and sickness quicker
- Lower your blood pressure
- Fortify your immune system
- Improve your heart health.
When you’re feeling overwhelmed with life, your support systems can help you feel focused and empowered again. They can offer you advice and encouragement when you’re stuck on a problem. Or they can simply offer an ear when you need to vent your frustrations.
Developing relationships is essential to your mental and even physical well-being. Here are a few tips for building support systems in your own life.
5 Tips for Building Support Systems that Will Empower You During Stressful Times
#1 Find Women on the Same Journey As You
Realizing your goals doesn’t have to be a solitary mission. There are so many women working toward the same things you want to achieve, whether it’s living a healthier lifestyle, building stronger relationships, or advancing in their careers.
Someone on the same journey as you will probably experience similar struggles. She can be someone who helps you tackle a shared problem and whom you can share your victories with.
You can also act as accountability partners to each other, continuously pushing each other to learn, grow, and achieve.
Share one goal you’re trying to achieve in the comments below. You just might find a kindred spirit on the same journey as you!
#2 Create More Intentional Family Time
There are many types of personal support systems and family is one of the most essential.
When was the last time your home had family time?
Pre-coronavirus, you went to work, ran errands, and attended to tasks. Your children were at school, playing sports, or spending time with their friends.
Now, you and your partner might be working from home and your children might be taking online courses. Even with businesses reopening, it can still be a good idea to continue practicing physical distancing.
Since you see more of each other, why not spend some quality time together?
Sit around the dinner table as a family. Vote on a movie to watch together. Pull out the board games!
You can cultivate connection right at home with your own family.
#3 Check in Regularly
These uncertain times of COVID-19 provide a good opportunity to check in on your friends and family. A simple text saying, “Hey, I hope you’re staying safe and healthy” can make the people within your support systems feel loved and appreciated.
But you don’t have to stop at texting. A phone call or a video call can personalize the conversation. In this day and age where our attention is so fractured, giving 100% of your focus and attention on the person you’re talking to can deepen your relationship and strengthen your bonds.
#4 Join an Online Hobby Group
During self-isolation, you might have picked up a hobby or two to help you tap into your creative flow.
The internet has created so many avenues to expand your social circle and engage with people with similar interests. For example, if you finally started on that book you always wanted to write, you can find a Facebook group for aspiring authors.
Just because you’re not physically in the same room as other people doesn’t mean you need to stop communicating with other people altogether. You can seek online groups where you and other like-minded women can engage and cultivate a shared passion.
#5 Get Comfortable Asking for Help
Asking for help can be the hardest thing to do when you’re feeling upset and overwhelmed.
Maybe it’s because you don’t want to inconvenience other people. Or perhaps you feel you’re not worthy.
Yet, asking for help and relying on your support systems is what helps you to thrive.
By choosing to ask for help and working with a certified life coach instead of attempting to go it alone, I was able to more quickly and effectively manage my stress, reverse my burnout and start feeling empowered again.
So, if you’re tired of feeling stressed and anxious and want to know what it would look like to have me as part of YOUR support system, join me in a Complimentary “Overcoming Overwhelm” Discovery session. In this 60-minute consultation, you’ll:
- Reveal a clear and compelling vision of what else is possible for your life when you no longer have so much on your plate and are enjoying your life again
- Get simple and practical tips for how to break free from your symptoms of overwhelm
- Tap into greater energy and inspiration
- Explore how having a partner on your journey will provide a shortcut to all that you desire.
Click here now to sign up for a complimentary “Overcoming Overwhelm” Discovery session.
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