Live Now

One way to lift your spirits (taken from the book High Hopes by Patrick Lindsay)

‘Live Now’
Refuse to let time dictate your day. Lose track of it. Immerse yourself in whatever you’re doing. Surrender yourself to the activity. Commit your full attention. Notice the difference.” ~ Patrick Lindsay

“The happiest of all lives is a busy solitude.” ~ Voltaire (François-Marie Arouet) (1694-1778)

Learn about the book here.

Idea for if you work with teens

Years ago, I worked with teens at an inpatient home as a milieu counselor. I did this for two years. We had a big white board and I would pull something appropriate from High Hopes and write it on the board. The teens enjoyed that and would sometimes write it in their journal or decorate around it using dry erase markers.

If you work with teens, I have found that this gentle approach to engaging with teens is easy and can be inspiring. Some days, something I would write seemed to spark people who appeared to be really struggling, as I’d catch them looking at the board and writing in their journal. Occasionally, I observed a boost in positive emotions and peer interactions following.

You don’t have to use this book, there are plenty of good books to pull inspiration from and share with others. I do prefer this method over looking up quotes online. Quotes online seem to repeat themselves and you don’t always know the credibility or who said what. High Hopes is a small book, so it fit in my full bag that I’d take into work.

I hope that this article inspired you.

Be well.

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Do You Think That You Have Imposter Syndrome?: and what to do about it

Do I belong here? Who am I to be doing this sort of work? I feel like a fraud, though I’m not doing anything wrong, but sometimes this feels wrong.

Dealing with imposter syndrome can be confusing. Someone who is feeling like an imposter may have these thoughts and emotions, one side telling you that you’re a fraud and the other working to rationalize the situation.

Note: Imposter syndrome is not an official psychiatric diagnosis in the Diagnostic and Statistic Manual (DSM-5).

Who can be affected?

It’s common to have these thoughts of feeling like a fraud in an academic or work setting. Many people, both women and men, including experts in their field, will experience it. People in the helping and healing fields, like mental health professionals, also go through this. They may think something along the lines of, why do people come to ME for support with their issues?

Graduate students may experience this imposter sensation because they are at an in-between phase of professional development. They tend to feel unprepared and don’t fully acknowledge their strengths as they begin their career.

Why does this happen?

People will feel like they’re lacking a certain skill to get the job done. Realistically, people who are working in a constantly evolving field are sharpening their skills and learning new ones quite frequently to keep up with new technologies and research findings. There is an infinite amount of information to learn and an equal amount of skillful work to be done.

Remember, nobody is perfect and mistakes will be made, especially when someone is stepping into a new career. Not only should people acknowledge that their skills need dialed in, people need to also acknowledge their strengths.

The people who don’t acknowledge their capabilities and efforts tend to attribute their accomplishments to external causes, like luck, good timing, or effort that they can’t regularly expend.

If you are having difficulty pinpointing your strengths

If someone is struggling to recognize their strengths, a good way to figure out what those are is to schedule some time with a pen and paper and reflect on times that you handled something well.

  • What was the problem?
  • How did you handle it?
  • What were your strengths?
  • How can you use those strengths now?

Another way of finding strengths is to list achievements.

  • What short-term goals have you accomplished? These can be as simple as time management or maintaining a weekly schedule.
  • What long-term goals have you accomplished?
  • What were your strengths?
  • How can you use those now?

Journaling about talent that you use in school or on the job may be useful.

If someone is still having difficulty thinking of their strengths, they can ask someone whom they are close to, who knows them well, and are comfortable asking that person to list three things that they are good at. Next, the person should take those three things and journal about times they used those characteristics, and lastly, how to apply them in the present. Everyone has things they’re good at.

Recognizing expertise is important. People tend to be overly self-critical, on a level that is self-defeating or unhelpful. Over time, this behavior is destructive and likely smothering out productivity. If someone is working in Information Technology (IT) and they recognize a weakness in a skill, instead of playing into unhelpful thoughts, remembering what what one does well and playing to their strengths will combat this. It’s important to strengthen the weaker skill, but the person also must recall that they are good at. If the IT worker has strong communication and group work skills, then simply highlighting those should help. One can’t always be good at everything. Then, they can communicate to their team where they need assistance in getting the job done.

Pressure to achieve

Pressure to achieve comes from many places. People experience pressure to perform at a higher level from their peers, colleagues, managers, themselves, and messages from society (Think about the American culture, where it is practically a badge of honor to be overworked. This is an unhealthy habit.). Society’s message is that we must always achieve.

Research shows that certain people are more susceptible to fraudulent feelings stemming from their family’s beliefs on achievement and how parents praised or criticized their child.

Perfectionism

One thing to be mindful of when going through imposter syndrome is perfectionism. People will attempt to do everything perfectly and might have an “all-or-nothing” mindset. Being aware and weary of perfectionism is important because it can lead to unnecessary stress and anxiety. “All-or-nothing” thinking is a cognitive distortion and should be reframed (Refer to the cognitive reframing article on how to reframe unhelpful thoughts into helpful ones).

Change your thinking by checking your irrational thoughts and practice reframing them. Read about cognitive reframing.

Interesting info and more answers to burning questions

Feel Like a Fraud?

Imposter Syndrome

A Psychologist Explains How to Deal with Imposter Syndrome

10 Steps You Can Use to Overcome Imposter Syndrome

TED Videos

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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.

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Being Fearless, Accomplishing a Dream

Think of something that you’ve always dreamed of doing. Travel? Opening a business? Contacting someone you haven’t talked to in a long time or ever? Dumping an unhealthy habit that you have been clinging to? It can be anything. It is probably overwhelming to think about and you might be afraid of the process. I’m talking about really stepping outside of your comfort zone and tearing down the protective barriers. Think about how freeing accomplishing that dream could feel… YOU DID IT! Think about all of the possible benefits of that accomplishment, like further opportunities, boost in self-esteem, feelings of gratitude and happiness, and reconnection.

Fear and Anxiety Holds Us Back

Being honest with yourself, what has kept you from doing that? If it is anxiety, you’re not alone. The feelings of fear and anxiety are there to protect us on a primitive level. These emotions help us to survive and make better choices. If we didn’t have these feelings, what would be stopping us from doing something dangerous? These are normal, healthy emotions and we can’t make them go away. We don’t want them to go away.

Our thoughts that hold us back can seem to come out of nowhere at times. Thoughts are naturally occurring and will come and go. Know that thoughts are thoughts and not reality. Just because we think something, doesn’t make it true. Identify the thoughts that hold you back, reframe them to better use, and learn how to better manage your anxiety. Even though we can manage anxiety, we can’t get rid of it, but we can keep it at bay.

What was that dream accomplishment that you thought of earlier? How can you make it work? What small steps can you take to get the ball rolling?

My Real-Life Example

Here is a simple example of a long-term goal of mine and thoughts that I struggle with. This is in regards to participating in the BADWATER 135 ultramarathon (I am a seasoned ultrarunner). This is a goal that has been several years in the making and there are a few more years to come in this journey before I stand at the start line. Many doubts have popped up in my mind over the years. Doubts that I’m not good enough, and doubts that details would never come together to make this dream a reality. Anxiety comes and goes. I experience anxiety over what people might say or think if I ever bring up wanting to run The World’s Toughest Footrace, so I rarely talk about it. Anxiety over becoming injured and never being able to run ever again. These thoughts have been bothersome, coming and going, since I got started. I want this goal bad enough, and I’m going to give my best effort, so the thoughts aren’t going to keep me from doing what I am passionate about.

Reframe Fearful and Anxious Thoughts

The unhelpful thoughts are identified, now let me show you how to reframe this fearful way of thinking. The doubt that “I’m not good enough” can be reframed to, “I am hardworking and have been thoughtfully and skillfully working towards this goal for years. I have grown so much, not just as an athlete, but as a person. I’ve come so far, I’m not going to give up now.” And “things won’t ever come together for me,” to “continue to be patient, every year you are steps closer to this goal, and you are diligent in catching all of the preparation details.” As for the anxiety, “I can’t ever tell anyone without being judged,” to “who cares what people have to say about it, this is something that I love.” For anxiety over injury, “I’m worried that I’m going to get injured in a freak accident on the trail while training,” to “I’m a careful and skilled runner. I rest my body and care for it enough, so that I can do what I do. My running coach is also mindful when it comes to injury prevention.” That is how to reframe, think realistically.

More Anxiety Management

There are multiple ways to manage anxiety. Self-care should be the top priority because it is the base from which we build upon. This includes proper diet, exercise, and sleep. Use the reframing skill from above. Learn Dialectical Behavior Therapy and Cognitive Behavioral Therapy coping strategies. Talk with a licensed professional counselor to have support in sorting out the details and find what works for you. Practice yoga, meditation, and breathing exercises. Practice these things consistently overtime to create helpful habits. The process isn’t always easy, there are challenging times, stick with it, and give yourself grace. It is a true learning process. I have been using these strategies consistently for years and they work. As you do the strategies, you will find favorites and learn when to use which strategy, as one will be more helpful than another in any given scenario.

When Your Dream Becomes a Reality

When the time comes to tackle that dream, reflect on your journey. How does it feel to be where you are, today? What is the biggest thing that you learned in those smaller steps? How can you apply what you have learned in the future? Continue the helpful habits that you have established or are continuing to work on. Honestly, the work never ends, and having a healthy mind is a ton of work, but we absolutely need to nourish it.

When that dream becomes reality, be connected and in the moment with it. Take it in. What does it feel like physically, emotionally, and spiritually? What is the greatest part of the experience? How proud do you feel? What have you learned? When it’s all over, would you do it again? It is important that we acknowledge the benefits of the hard work and perseverance. There is a mountain of experience to take away from accomplishing a dream.

I hope that you found this article insightful and are perhaps examining anxious thoughts that are keeping you from achieving your dreams. Incorporate the strategies that I have discussed into your day-to-day life and notice the benefits. Keep striving towards accomplishing your dreams, soaking in that journey.

Badwater Basin, CA

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Potential and Possibilities on Bad Days

Your day is still full of potential and possibilities even if:

  • The weather is nasty and you’re stuck indoors.
  • Your car got a flat tire on the way to work.
  • You received a negative report that was out of your control.
  • You didn’t get the job or raise.
  • A major household appliance broke.
  • You received bad news.
  • It seems like you’re not getting anywhere, no matter how hard you try.
  • You feel like you will never be good enough.
  • You forgot to pay a bill.
  • It seems like multiple things are going wrong at the same time.
  • And this list can go on…

Tell Yourself

  • This day is full of potential and possibilities.
  • Your day can improve.
  • You can get outdoors another day.
  • A car tire can be replaced.
  • Good news will come soon.
  • You will find a job, this is only temporary.
  • Household items can be repaired or replaced, hang in there.
  • You have already achieved some goals, keep up the good work, you will continue to achieve.
  • Things can and will go right.
  • Not everything is bad, things are okay.
  • You have everything that you need right now, in this moment.
  • Come up with your own positive affirmation.

Take Action, Make it Happen

  • Adopt a positive mindset, it is a powerful tool.
  • Look for alternatives. Find the potential and possibilities. Write them down as a reminder.
  • Make a list of things that you can do and then start doing. You can use your creativity.
  • Focus on the things that you can control.
  • Remind yourself that ruminating on negative events and worries doesn’t help and that you can do something about it.

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Mental health therapy: what people think it is vs. what it actually is

Mental health therapy: what people think it is vs. what it actually is.

What people think it is:

• Talking to a therapist about problems.

What it actually is:

• Talking to a therapist about problems.

• Making changes to thoughts and behaviors.

• Psychoeducation.

• Building awareness of thoughts, emotions, and behaviors.

• Between session work.

• Learning and practicing coping strategies.

• Working on becoming less judgmental of certain thoughts and emotions.

• Finding a healthy balance while going through difficult life situations and increasing self-care.

• Increasing empowerment and mental strength.

• Improve overall wellness.

• Focus on personal growth.

• Helping to end the stigma of mental health illnesses.

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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.

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Struggling to Remain Strong for too Long?

Depression, anxiety, and panic attacks are signs that you should ask for help

It is important to be able to recognize the symptoms of depression, anxiety, and panic attacks in ourselves. When we experience these symptoms frequently, for longer than a few weeks, it is time to ask for help. Take action. We tend to go for far too long, trying to remain strong, that we become weak. The depression, anxiety, and panic attacks can begin to harm multiple areas of our lives. Social, relationships, school, work, etc. A counselor can teach you ways to cope and renew your strength.

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Favorite Positive Affirmation?

What’s your favorite positive affirmation, right now?

Mine is, “I have everything I need.”

I tend to feel like I need MORE (belongings, money, approval from others, etc.) and it can create anxiety and tension. I don’t actually need any of these things. When I practice living in the moment and tell myself that I have everything that I need RIGHT NOW, HERE in the present, I feel less anxious.

Laurel Highlands, PA

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Being Productive and Calm as a Busy Woman

To all of the busy women, here are some strategies that can help you be productive and calm.

Does this sound familiar to you? Personally, as a busy person (have a young daughter, maintaining relationships, keeping the house tidy, running my own mental health private practice, blogging (for two websites), and preparing for ultramarathons), I struggle with being calm while I go about my day.

Here’s how it usually goes.

I’m usually productive in some way because there is always something that needs done. I tend to feel like things need to be done in an overly particular way. Tasks get done, it’s just not always how well (quality) or in the order that I’d like it to be, so I need to be flexible.

When there’s anxiety present.

Anxiety couples this feeling that something needs to be a certain way or lack of having an amount of control. Anxiety is also provoked when I feel overwhelmed by the amount of things that I need to do. It’s difficult being calm. I want things to be completed in a timely manner and done right. Sometimes, I aim for perfection, but I know that that’s unrealistic. I put a lot of pressure on myself.

How do I remain calm while I’m in a state of being busy and usually anxious?

• I practice time management
• Prioritize tasks
• Ask others for help
• Tell someone “no” when they ask if I can do something when I truly don’t have the time
• Mindfulness
• Slow myself down, so I can think clearly
• Stay grounded
• Self-care. Sometimes taking a full day for it!
• Exercise or run
• I focus on my strengths and goals (and the reasons behind them)
• I think positive (in general)
• I reframe my distorted thinking
• I write down affirmations

There are probably some other tricks that I use that aren’t coming to mind. Whatever I do, I choose to act in a more helpful and healthy manner. I choose to react in a way that is more calm.

How do I know which strategy will help?

I don’t 100% of the time know which strategy will help, but I do know that I can try two or three and see if they work. Overtime, it is easier to know which strategies will work and for what. If a strategy doesn’t help, no big deal, pick another. There are instances where anxiety is stronger and it takes a handful of strategies to help. Also, no big deal.

The strategies from this list are additional “to do’s”, but they makes life better and adds peace. This work becomes more effortless the more that I practice it. You can do this, too.

How do you practice being productive, yet calm?

Overlooking a small town in PA

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