Posts Tagged ‘mindfulness’
Self-Improvement Tips That Will Help You Move Forward In Success
July 16, 2020
Successful people often have a few common characteristics that have helped them move past their mental roadblocks and into a thriving mindset. There are hundreds of videos and self-help books out there that share success tips and tricks but success boils down to self-improvement and personal growth.
Here are a few things to keep in mind that can help you move forward in success…
Develop A Growth Mindset
Successful people are not afraid of making mistakes and taking on challenges. They leave their fixed mindset behind…the one telling them they’ll never change and their environment will always stay the same… to move into a growth mindset.
People who have a growth mindset view challenges as opportunities to learn and grow. They always take away lessons from the negative things that have happened in order to build resilience.
While setbacks happen to everyone, you can keep moving forward in positivity even after a few steps back. That’s what resilience is all about!
For example, instead of thinking, “I really don’t understand this new program at work. I’ll never understand it so I give up!,” try thinking with personal growth in mind, “I don’t know it yet, but I will learn.”
Don’t let the fear of failure be the voice that stands in the way of your success in life.
Create a Plan
Personal development plans help you stay on track and meet your goals. They are a good way to attain more self-awareness and figure out what aspects of personal development have been working and which aspects you need to improve.
Not sure where to start? Grab a notebook or journal and make a commitment to write each day. Evaluate your vision and your values. What does success look like and feel like to you? Create small and measurable steps to get there.
Include periodic check-ins with questions like…
Am I taking care of my mental and physical health?
Am I coping with stress effectively?
Are my goals aligned with my life vision?
Coping with Stress
Coping with stress in a healthy way is an important part of the journey to success. Stress can blur your clarity and focus. It can have an effect on how you eat, sleep, or think. Stress can dampen your productivity and create problems in meaningful relationships.
Managing stress is an important part of your overall health and wellness. Try incorporating some common stress-relieving habits like meditation, exercise, socializing, reading, or simply changing up your environment.
It is also important to know your triggers when you feel extremely overwhelmed and need a break. We understand. You’re tired of just surviving each day. You want something different. You’re ready to take your life back, to gain control over your thoughts and feelings, to repair your relationships. You were made for more than just surviving; you were made to thrive.
Our team of licensed therapists in Fuquay-Varina and Raleigh help struggling individuals, couples, and families gain hope, reclaim their foundation, and move from surviving to thriving.
How To Curb Negative Thinking
July 3, 2020
We’ve all been there…
Lost in a downward spiral of negative thinking. It’s a self-defeating cycle fueled by doubt and anxiety. It continues to build and gain momentum like a snowball down a hill taking out everything in its path.
These feelings are only intensified for those who suffer from depression and anxiety. Negative thinking can easily feel like quicksand if left unmanaged.
The good news is you can stop negative thinking in its tracks and move forward in positivity. Here are a few things to keep in mind…
Be Present
One of the best ways to stop negative thinking is to refocus your energy on the current moment. Stop and be present. The next time you feel yourself spiraling into negativity, remember to shift your thinking to the here and now.
Mindfulness techniques work to help keep you present and focused on the current moment. There are several mindfulness practices you can use to stop anxious thoughts from flooding in. Focus on your breathing. Let go of all the “what-ifs” and negative self-talk.
Tune Into Your Thoughts
You are not your thoughts.
When your thoughts are negative, they can make you feel sad, angry, and confused. Remember, thoughts are never the real you! Let your thoughts come…process them…and let them go.
As you process your thoughts, think about why you might be feeling a certain way. Many times, there’s an underlying cause to your negativity that you can work out on a deeper level. Don’t be afraid to reach out for support!
Set Healthy Boundaries
Setting healthy boundaries in all areas of your life can help you thrive! Boundaries are important in relationships with others and with ourselves. Avoid feeling overwhelmed by learning when (and how) to say “no”. Also, don’t fall victim to the comparison trap social media sometimes presents.
When you feel your thoughts spiraling negatively, take a step back.
Stop and listen—ask yourself why they are happening.
Once you do, set some boundaries that will prevent a downward spiral of negativity in the future.
Everyone experiences negative thoughts from time to time but it’s important no to let them spiral and ruin your entire day. We’re here to help you to gain control over your thoughts and feelings. Give our office a call today!
How To Cultivate A Healthy Post-Holiday Mindset For 2020
January 17, 2020
Sometimes it’s hard to find inspiration – especially when you’re down.
Maybe the holidays have left you feeling a little derailed from your normal routine. All of the shopping, late nights and overeating can leave anyone in a major post-holiday slump this time of year.
However, as you go through this transition from the holidays back to your daily routine, it’s more important than ever to give your body and mind what they need. Here are some ways you and your family can start 2020 off on the right foot.
Rely On Your Relationships
Finding support when you need it can really be a troublesome thought for some. It’s not always easy to ask for help. Healthy relationships and connections help release feel-good neurotransmitters dopamine and oxytocin flood the brain’s reward centers, creating a deeper sense of happiness and an elevated mood.
Don’t be afraid to reach out! Having someone to talk to about your feelings whether we are stressed, angry, sad, excited, or happy is important! It is unhealthy to always have to keep our thoughts and feelings balled up.
Celebrate You
Don’t get stuck in the comparison trap social media can spark! Move at your own pace in 2020. Break down your post-holiday chores and tasks into manageable goals to help you avoid feeling overwhelmed. People who have higher self-esteem and fewer stressors in their lives tend to fare better with social comparisons.
Focus on your strengths! Instead of dwelling on your weaknesses or imperfections, celebrate your talents. Feel good about what makes you unique and use your strengths to the best of your ability.
Stay Mindful
Instead of setting a deprivation-based resolution, try focusing on positivity this year. Forget about short-term “resolutions” and focus more on developing healthy habits that will improve your overall health and wellness.
Whatever resolution or lifestyle change you pledge to make this year, it’s
essential to stay mindful every day. Mindfulness helps you stay focused which is important when goal setting. Mindfulness can help you…
Stop procrastinating and start getting real work done by controlling your
attention….end the negative cycle of self-criticism and stay focused on your goals instead of every little mistake along the way…mindfulness can do so many things!
Above all, it’s important to take care of yourself in 2020 and beyond. We understand it’s not always easy to stay mindful, optimistic, and nurture your relationships when you are suffering from depression.
If you or someone you love is struggling to thrive…our compassionate team at Foundations Family Therapy is here for you!
3 Ways To Be Present During The Holiday Season
November 29, 2018
As we approach the holiday season, let’s take a quick second and do a self-check.
How do you feel about the holidays? … Excited, stressed, anxious, frustrated?
The holidays emit SO many different feelings! Some based on family situations and others can be chalked up to current life stressors. Sometimes, the reality of the holidays doesn’t quite measure up to what we had envisioned. So, how can we be truly present amid the presents and turkey dinners?
Try these 3 ways this holiday season..
Prioritize and then Say “NO”
Reflect on past holiday seasons and think about what is important to you. It might be attending that one holiday party with your best friend. It could be having a conversation with your grandmother or attending a religious service. It could be reconnecting with a favorite sibling for drinks. Whatever it is, do those things and say no to other things.
It sounds simplistic, but it helps create calmness in this chaotic time of year where we feel that we must do ALL and be ALL which we don’t typically feel other times in the year. If there is an event that you feel that you need to make an appearance, but you aren’t thrilled about going, you can set boundaries. Think about how long you are going to stay. Who you will communicate with and who comes with you?
Slow down
This relates to all aspects of the holiday season. If our minds are racing about what we need to do while we are trying to engage in another activity, it will leave us feeling rushed and stressed. It’s helpful to use the five senses to really engage with whatever you are doing. It’s about being mindful.
For example, if you are baking cookies: how does the dough feel in your hands? What do you smell and see around you? If someone is helping you, what are they saying to you? What does their face look like?
Focusing on the five senses is especially helpful when related to food and the holidays. Many times, we overeat and then feel regretful afterwards. Take a small bite of what you are eating and really savor the flavors. This will help you acknowledge are you eating just to eat or eating because you are hungry.
Listen to your body
Pay attention to what your body is telling you during the holidays. Sometimes we forget to do basic self-care such as making sure we are drinking enough water, getting enough rest, and exercising. If are traveling for the holidays, make sure you take time to get out of the car and stretch. When you are visiting with family, take a walk with them to enjoy the holiday decorations. Try to maintain as similar of a routine as you can such as when you go to sleep and when you wake up to help when you return to daily life post- holiday season.
Interested in learning more ways to be present this holiday season? Let’s talk more!
Summer Program: Overcome Depression, Anxiety, and Stress!
June 5, 2018
Foundations Family Therapy is excited to roll out this 8 week program that can help overcome depression, anxiety, and stress and teach you new ways to respond to your thoughts and feelings. This exclusive program is limited to 10 participants and BCBS & Aetna insurance plans are accepted and billed for participants. You can sign up by contacting Sharon at (919) 285-4802 (x703) for $25/session or $175 paid in full.
Learn more about natural and holistic approaches that will help you live in the present. Practicing mindfulness has many positive benefits that can help you enjoy a more rewarding and fulfilling life. Instead of dwelling in the past or future, you’ll learn how to focus on the present.
Our 8 week program will also help participants develop techniques that build resilience to help better cope with unpleasant experiences in life. You’ll learn how to treat yourself with kindness and respond to your own thoughts and feelings in a healthy way. These are just a few benefits of this wonderful program! Make this summer the summer of positive change by putting your mental health first.
