It’s a “Positive Affirmation” Kinda Day

Today, I’m diving into my positive affirmations, as negative and distorted thoughts have crept in. This is completely normal and something everyone goes through. I like to write my positive affirmations, which include quotes and Bible verses, on index cards. Today, I wrote one about being a business owner. The affirmations are kept on a shelf next to my work desk. As I read through my cards, I reflected on them, noticing that I’m feeling pretty good about them and have not needed to use certain affirmations for a few months! I take them to heart, I know that they are true.

When I’m going through my day and notice physical symptoms of worry and anxiety, I know that a helpful strategy is to visit my cards. Having three to four mental coping strategies on hand, that aren’t going on a run, is key. Addressing anxiety by going on a run is my top way to manage symptoms, but I can’t always go out when I want, so I take deep breaths and incorporate mindfulness to create a different reaction. I read my affirmations as many times as I feel appropriate. There are tougher days where I keep them on my desk and will intentionally be more aware of my breathing throughout the day, as I know that an unhelpful habit is to hold my breath.

When was the last time that you read or recited positive affirmations to yourself? If it has been a while, don’t forget that this is a simple way to redirect your thoughts. Know your distorted thoughts and unhelpful habits. Know when you need to use your positive affirmations and other coping strategies, and pay attention to the benefits.

Find more on affirmations below:

Positive affirmations to get through a crisis or difficult time.

WAYS TO STRENGTHEN RUNNER’S BODY IMAGE AND POSITIVITY

As runners, we need to make sure that we’re protecting our body image and promoting body positivity. Acknowledge that all of our bodies are different, setting aside judgments, opinions, and expectations of what our body should look like as runners. Know that all of our bodies are incredible and capable of so much. They can go ultra distances, but on a cellular functional level they are more impressive. Appreciate, love, and respect that.

Self-care is obviously very important. Appropriate recovery and nutrition, among all of the other ways that we support our bodies.

We have to check our negative and distorted thoughts about our bodies. What kind of thoughts are you having about your body? What are you doing with those thoughts? Are you taking care of yourself? Positive affirmations, caring thoughts, embracing ourselves how we are in the moment, and focusing on the resiliency of our bodies are a few ways to go about promoting healthier and more realistic thoughts. Remember, thoughts are just thoughts, what you choose to do with them is what matters! We all experience negative thoughts.

It’s okay to want to improve our bodies and become sharper athletes. Make sure you’re going about it in the right way and not causing harm or injury.

Be present and content with how you are because our bodies do so much for us, they change day-to-day, anyway. Give thanks to your body, even the challenging parts. Forgive yourself for things that you have said or done to your body that you shouldn’t have. A good way to do this is to look at yourself in the mirror and repeat these things, allowing them to settle into your heart. Let yourself heal.

When hurtful words and actions come from other people, we don’t have control over that. We choose to control how we react. Have some sort of comeback or body positive affirmation in your back pocket for when this occurs. Protect yourself, stand up for yourself. A ton of people out there will have something negative to say about your body. It sucks, it shouldn’t happen, but try to not allow it to take a hold of you. You’re better than that and you’re worth it. Plain ignoring the person is fine, but it feels better saying something positive about your body. Better yet, if you say something amazing about the part of your body that they are judging or criticizing. Use your strength and take a stand.

You know what’s best for your body, but if you’re honestly struggling with body image and eating, reach out for support. Strengthen yourself through people who are there to help you. It’s alright to need any level of help with something. You could contact a professional mental health counselor, someone who specializes in body image and eating. Dietitians and nutritionists. A running coach, maybe even one who is certified in nutrition. For a good shot at getting the best support for you, make sure that they are a good fit to work with.

As a running community, let’s continue the conversation, sticking together on issues like this, and lifting each other up. Thank you for reading.

Breakneck Falls, McConnell Mills State Park

Why You Should Elevate Your Mental Health and How

Do you prioritize your mental health? If your mental health isn’t one of the areas that comes to mind, consider moving it to one of your top priorities, elevate it. Here’s the short answer of why it’s important. When we work on our mental health, we improve all of the other areas of our lives. When we emotionally and mentally operate effectively and efficiently, other well-being pieces fall into place. Some pieces that are positively impacted are, sleep, problem solving capability, relationships, and productivity increases. All a ripple-effect benefit of elevating mental wellness. The benefits are truly endless.

Here are a few ideas of how you can focus on your mental health

What to intentionally focus on

Spend a few minutes a day addressing your mind. What areas need the most attention? Is it sleep? Anxiety? When was the last time that you did self-care? Focus on the area that needs it the most, not to feel overwhelmed, because there could be several areas that you feel could use love. Once there’s a rythm or a habit created for that particular area, move onto another area. Be gracious to yourself through the process of addressing the area, it might take some time and it’s hard work.

How to make it happen

Here are two ways to help you with planning that focus time

Way one

The first, is scheduling half an hour to an hour per day. The second, is sprinkling in the work throughout the day. The option of scheduling it in works well for people who like having structure or who are likely to procrastinate. Write it in your planner, including the time you will work on it and set an intention of what you’re going to specifically work on. – An attainable short-term goal. When the time comes, aim to do it for half an hour to an hour. Afterwards, notice or be mindful of the benefits of your achievement. Do what is helpful to you. If you’re having trouble thinking of something, reflect back to your past to see if maybe you did something helpful then, that you can apply to now.

What it could look like

This could look like journaling about your day or a problem that you have. Taking a long bath, free of distractions, and reflecting on the highlights of your day. When you wake up in the morning, thinking about something that you’re looking forward to in the near future. Participating in relaxing yoga before bed. Having a mindful meal.

Way two

The second way, sprinkling it in throughout the day, looks a little different and is go-with-the-flow. This strategy might work for someone who has a busy schedule or would like to see it organically integrated throughout their day.

What it could look like

This could look like doing a three minute breathing or mindfulness exercise while doing a simple tasks, such as household cleaning. Working on a gratitude list, jotting down what you’re grateful for as they come to you throughout the day. Stretch and do mindful movement when you’ve been sitting for too long. – When at a desk-job, get up from your chair once every 45-90 minutes for 5-10 minutes.

Doing mental wellness activities will be wonderful. Try both planning strategies, or other ways that you can think of, to see what fits best.

Elevate your mental health to reap all the great benefits. Start by identifying what needs the most attention and then figure out how to make it happen. Is it better for you if you schedule it or if you sprinkle it in throughout the day? Once you have a basic plan, just do it. There are multiple strategies and ways to improve your mental wellness. Do the ones that work for you consistently. Lastly, fully enjoy the benefits and continue the good work.

Mirror Work Activity

This mirror work activity will increase self awareness and promote personal growth.

Looking in the mirror, state to yourself:

“I love you.”

“I’m sorry.”

“Forgive me.”

“Thank you.”

While looking at yourself in the mirror and stating these things, pay attention to your non-verbal body language, the tone and speed of your voice, and the thoughts and emotions that arise.

What comes up?

Did you just go through the motions?

Did you experience any powerful emotions?

Were your thoughts negative or positive?

Was your body physically uncomfortable?

Did you speak quickly?

Did you dissociate?

Do you feel valued?

You may want to jot down notes in a journal to have a record.

What Advice Would You Give Your Past Self?

Knowing what you know now, what advice would you give your past self?

Answer this question by either journaling it out or writing your past self a letter.

Knowing what you know now, what advice would you give your past self?

Advice to myself

• Don’t stress over the small stuff.

• Don’t worry about what others think about you.

• Some things tend to work themselves out.

Things to Let Go

Things that you need to let go of:

▪︎ Past mistakes
▪︎ Things you have no control over
▪︎ Self-doubt
▪︎ Need to please
▪︎ Fear
▪︎ Toxic relationships
▪︎ Comparison
▪︎ Chasing perfection

Are these items on your list?

What can you add?

How my teletherapy private practice got started

For about nine years, I worked as a counselor in higher level of care settings. A ton professional growth occurred during those years. I taught people how to better cope, apply therapeutic strategies, and believe in their own strengths. Days ranged from 8 to 16 hours long. One month, I took an overnight shift. I battled insomnia due to the crazy hours. What I learned during those times still helps me. And I beat the insomnia.

About a year ago, I felt the desire to go into outpatient private practice. It would be a completely different experience, slower pace, though still always busy. I was interested in business. For almost an entire year, I researched how to properly set up the independent contractor and business details, then chipped away at putting the pieces into action. I was also pregnant, so there was no hurry during this process.

The business didn’t start out as teletherapy. I shared an office with another counselor and saw people in-office. That was alright, but I wasn’t happy with a few of the business aspects that weren’t within my control, nothing counseling related. It felt off. I didn’t feel like I was supposed to be there. In the back of my mind, I was thinking about teletherapy, but I didn’t believe that it could be as secure as in-office and wondered about some ethical aspects. I had a lot of questions. Back while I was researching how to set up the business, teletherapy came up, but I had too many concerns about doing harm or something going wrong. So I didn’t go there.

Well, Coronavirus struck and places went into lockdown. Our office was open because we were essential workers. Coronavirus was my sign to leap into teletherapy. I took a 12.5 hour course on properly running a teletherapy private practice and did more research. No one was inquiring about services due to the lockdown. I jumped ship and into the new waters, I swam.

As everything fell into place, it was rewarding on many levels, personally and professionally. Of course, I was setting everything up from scratch, doing it the hard way to save money because I was just starting out. I created my own documents, made sure everything was HIPAA compliant, secure, and private, and used as much free software as I needed. It ran like clockwork. How about that?!

I completed continuing education and became certified in telemental health and in treating anxiety. My business grew and remained steady over the next year. With my heart full, I wanted to upgrade my business and give more to my clients. I researched practice management software and EHR software, comparing all of the platforms, perks, ease of use, and which one would be the best fit for myself and my clients. I went with SimplePractice because it was intuitive and had a great client portal.

The free trial was handy, I picked through everything that SimplePractice offers and learned about it. When it came to getting the system and paperwork to align with what I already had set up, it was a bit overwhelming and difficult. SimplePractice has good “how to” videos and I was getting daily emails from them to make sure things were going well. After fiddling around during that free period, my business was operating on SimplePractice. So happy!

My small private practice has come a long way within a year, as it started from scratch and now uses a fancy EHR. There’s a lot to be proud of and grateful for in this journey of business ownership. The practice has been fruitful. I look forward to meeting and helping people in the years to come.

Mental health professionals: use this code below to try out SimplePractice, and when you’re ready to sign up for a paid account, receive a $50 discount.

https://www.simplepractice.com/?p=8246d756ca