Step Ahead Life Coaching™

Category: Anxiety/Stress

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Anxiety/Stress Mindset/Strenghts

Pandemic Struggles: Are You Always Afraid Now?

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Feel like you’ve been riding a rollercoaster since the coronavirus arrived in 2020?

For most of us, the pandemic has been something we have never experienced before. The coronavirus has turned life upside down for those who have not been directly affected, and worse for those who have. Our normal routines and way of living has changed and become unrecognisable in many ways.

Public health actions, including social distancing, health safety measures, closure of business, parks and even beaches have caused fear and anxiety for many of us.

We have had a lot of unknowns to deal with and many of them are out of our hands, causing us a sense of powerlessness to deal with them. Economic insecurity, inability to go to a gym and exercise as well as changes to the fabric of normal life in America. 

Are you always afraid now? 

If you answered yes, then know that you are not alone. We are surrounded by uncertainty – about the future and about our health and wellbeing.

As human beings, we need to feel some sense of certainty and a normal way of life. We want to feel safe. It is also very important for humans to have some sense of control of their lives, health, and overall wellness. Of course, uncertainty about the future and fear can lead to anxiety, stress feelings of powerlessness.

Key Ways To Protect Your Sanity 

Uncertainty is an unavoidable part of life. Life changes in an instant. That can be extremely difficult to get your head around and accept. Anxiety is normal at this time. Worry that life may not ever go back to the way it was pre-pandemic. The truth is who knows. Check out these tips to stay positive and cope. 

What Is Good? 

It’s not the bright side but the good stuff. No matter how small. Time with family or pets. Maybe it’s time to relax, or work on an art project, or write a book.

Finding gratitude for anything you have in your life is key. Gratitude promotes mental health and a more positive outlook in general which is amazing for your mental health. 

Set A Schedule

So, your daily routine was lost months ago. So, let’s take a minute and make a new one. Grab a calendar or a notebook. Use your phone if you have to. Create a schedule for yourself.

This can be for work, school, or personal projects. Having a structure to your day helps you have meaning, purpose, and encourages productivity. This can bring peace and structure to your life. 

Connect

Connect with friends and family using technology. Social media, video conferencing and phone calls will help you stay connected to people you care about. Social isolation is avoidable by reaching out.

Connecting with friends can help take the fear out of the pandemic, or at least reduce it. Reach out to them rather than sitting waiting for them to call you.

Self-Care Tips To Fight Fear During The Pandemic

Self-Care Practices:
  • Meditate or do yoga
  • Take a hot bath to relax
  • Journaling – Writing out your feelings is a great outlet.
  • Go on a hike or get some fresh air.
  • Spirituality Practices
  • Listen to calming music
  • Avoid too much time front the screen listening to negative news stories.

You are the captain of your life. Implement fear busting habits. The pandemic life is scary for everyone, but keep in mind that you are not alone and there is a lot of support out there for you to take advantage of.

Staying healthy, optimistic, and taking care of yourself are keys to healthy well-being.

Seek out and create a life filled with balance and good health. Using some of these practices will help you develop techniques to combat fear and improve your overall health. You can avoid being afraid all the time during the pandemic. 

And remember, there is help available for you if you need it. Just talking with someone can be reassuring and can go a long way to reducing your anxiety. You can schedule a free clarity call with Ally right here – take the first step towards getting your life back on track:)

Categories
Anxiety/Stress Fresh Start Mindset/Strenghts Personal Growth

Will Life Ever Return To The “Normal” We All Knew Before Covid?

Covid-19 has been a test for all of us like no other. Never before have the lives of so many people globally been disrupted and affected in such a way as they have been this past year.

So much has changed, and it is impossible to look forward with absolute certainty as to how this will all play out in the months and years ahead.

So your life has likely changed dramatically, and perhaps it is continuing to challenge and unsettle you.

Sometimes circumstances and people will break you into many pieces. Thats when you need to focus on the positives, keep your mind open to love and continue to get out of bed each day and put one foot in front of the other. That way you will put the pieces of yourself back together again and rebuild your life, and often times come back much stronger, more resilient and happier than you ever were before. Your attitude may well change and you will have different priorities.

I have found this to be true in my own life when life dealt me some nasty blows that knocked me down. But it was the brokenness which then forced me to start over, rise again and become a much happier and stronger version of myself.

Everything is changing, nothing is certain. We hold on to hope while at the same time we continue to experience loss, transition and more adversity.

But today, I want to remind you that you will be OK, even if you don’t feel OK right now.

Everything in this life is temporary – nothing lasts forever. But every moment gives us a new beginning. One moment ends and a new one begins – we literally get a new start…or a second chance every second!

Isn’t that just so amazing!!

Right now, as I write these words, the rain is pelting down outside. But one thing I know for sure is that it will stop raining.

The sun is not currently shining…but I know with certainty that it will shine again!

If I throw a ball in the air, I know it will come down again, because everything that goes up comes down again.

The darkness of night always gives way to daylight in the morning, we experience this every single day……but somehow we seem to get caught up in life and we don’t see it.

So take a moment right now….and let yourself see the truth. The truth that you will be OK. You’ve already survived 100% of your worst days, so whatever you are experiencing right now will also pass.

You may be a product of your past but you certainly don’t have to be a prisoner of it. You do not have to let it continue to control or torment you. You become a prisoner of your past when you continue to cling to the past – to what no longer exists.

Therefore, if you can find the strength and are brave enough to let go and say goodbye to the past, life will reward with with a new and often different (and better) hello.

It may be very difficult, but you ARE ABLE to let go, you must let go….

Let go and accept the feeling of not knowing where the future is leading you, or where you’re going next…..and practice leaning into this, learning to love and appreciate this freedom. Because, just like a little bird leaving the nest, it is only when you have no destination in sight and you are suspended in the air, that you will force your wings to fully open so you can take flight and soar. You may still not know your destination…and thats okay because that’s not what is important.

What is important is that you have opened your wing’s and begun to fly, and you know that as long as your wings remain open, the winds of life will carry you forward through your difficulty to your destination.

It has been said that the best lessons in life often come from the hardest of days. Often it is the low points in life that teach you the lesson you needed to learn that you couldn’t have learned any other way.

So stay strong and always remember – the sun will shine again! 

Making a perspective shift like this – thinking better is sometimes easier said than done. It takes practice, determination and consistent effort and it helps to have someone to support you and keep you accountable when you want to give up.

If you would like some support or private coaching, click here to book for free clarity call:)

Categories
Anxiety/Stress Mindset/Strenghts Personal Growth

Catastrophic Thinking 101

brown ice cream cone

What Is Catastrophic Thinking?

Catastrophic thinking is a way of thinking where a person sees a negative and unfavourable outcome to an event. And if it happens that way, then life will be a total disaster for them. You may have heard it offered to as cognitive distortion – a term used to describe extreme worrying which can lead to a cycle of repetitive worry. Irrational thoughts can be stressful and consuming. The emotion of the moment often replaces logical thinking. 

Catastrophic thinking can cause:

  • Added stress
  • Increased anxiety
  • Exacerbation of existing mental health conditions
  • Loss of sleep
  • Difficulty concentrating

Catastrophic thinking can be a problem anytime, but especially during these hard times, when there is a pandemic political unrest and thousands of people are anxious and depressed. 

Reframe

Ask yourself in moments of catastrophic thinking if the thoughts you are having are logical or real. What are the odds of the thing you are worrying about actually coming true? Can this thing happen? 

Is it practical to be concerned about this? The reality is, there are some situations which are beyond your control. No matter how much you worry about them, and no matter what you do, you cannot change the situation or the outcome. Instead focus on using your energy on aspects that you can change.

Keep A Positive Mindset

Keep it positive when confronting catastrophic thinking. Staying positive facilitates feelings of inner strength, optimism, and resilience because you believe you are strong and can handle anything. Positive thoughts affect all areas of life. Make a conscious choice to look at the positive in all things. Even when you don’t feel like it. Even when it’s hard.

Self-Care

Practicing self-care ensures that you are healthy and set up to deal with difficult feelings and emotions in life. Remember to make time for some healthy and enjoyable activities that enrich your body and soul. 

Change Your Environment

Your environment has a lot to do with what you think and how you feel. Change things up, begin a new routine, reach out to positive people. Read a self-help book to put your mindset towards something positive and self-supportive. 

Mindfulness 

Be in the moment. Instead of hyper focused on the future. Being mindful puts you in the right space to take a step back and observe what your feelings and thoughts are in a situation. Just become aware of your feelings without condemning or judging yourself. This can help you stop the cycle of catastrophic thinking.

Sleep On It

Make sure you are getting enough sleep and have a routine sleep schedule. Being rested ensures you will be level headed when confronted with moments of catastrophic thinking. 

Connect

Share your experience and struggles with like-minded individuals. This can be supportive family, friends or possibly even online groups where you feel safe and comfortable doing so. Share the highs and the lows as well as your successes and failures. This is a great way to gain insight and comradery on your journey of life.

Give Yourself A Break

Cut yourself some slack when dealing with difficult feelings. Take a walk through the park, breathe in fresh air, take a yoga class, read a good book. Go easy on yourself when life is hard.

Take Action

Making a change to thought patterns and habits is not a quick fix. Whether it’s changing your diet, creating better self-care practices, talking to a professional or reaching out for support, remember that making changes to catastrophic thinking takes time. 

If you deliberately work on these things you will find peace and change will come. Don’t despair if it takes time to change old thought patterns. 

Talk To A Doctor Or Therapist

If catastrophic thinking is a big problem that you just cannot get a handle on, or it is affecting your quality of life, or ability to get things done talk to your doctor or mental health professional.

Now that you have these tools in your life skill toolbox, use them. The more you use these skills and techniques the more likely you will automatically handle catastrophic thoughts better should they arise. Empower yourself.

If you would like some help at overcoming catastrophic thinking, I would love to help:) Send me a message so we can make a time to talk.

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