By Jennifer Jianjun Wang (PhD)
Are you a person who gives to others? Are you a parent? Are you a leader? Are you in a relationship? Do you have siblings, parents, or friends? Do you have a job? Is there stress in your life? If you answer ‘yes’ to 2 or more of the questions, the chances are you are a giver. As a coach, I recognise the many demands that are placed on you. I imagine you do your best to be good at your job, at home with your family and friends.
Equally I recognise it is essential for you to give to yourself in order for you to sustain your support for others. Does this make sense?
As the timeless wisdom points out, it is a first principle to nurture yourself if you are to give to others fully and successfully. When you give to yourself, you can give to others from a place of fullness. It is of importance that you replenish yourself regularly to ‘keep your barrel full’. Below are three tips on effective self care.
Tip 1 Recognise the importance of giving to self before you give to others. Make this a priority. When something becomes a priority for you, you have a good chance of acting on it.
Tip 2 Set easy daily routines of self care. It doesn’t need to take 20 minutes of your time. The stress level can be kept lower if regular and frequent self-nurture is done. This only needs to take a couple of minutes each time. The most efficient way to set aside such routines is to schedule them before a routine that is already in place. For example, before you turn on your computer, before you have a cup of tea, before you have lunch, before you leave work to go home. If you haven’t learned any quick calm techniques, you can simply close your eyes, take a few deep breaths and visualise a calming sea.
Tip 3 Find a way to anchor your inner calm. Utilise your five senses. They help you tap into the power of the subconscious mind. When it’s anchored, it makes the self-giving time effective and nurturing. This is especially good for people who don’t have a block of time each day to de-stress. If it helps, you could consider working with a professional to learn calm techniques and anchoring. It’ll be worth the investment.
Take charge of your life now. Give everyday to the most important person you have -- YOU.
To your happy and steady increase of fulfilment.
Jennifer Jianjun Wang (PhD)
p.s. Contact Jennifer to find out how she can assist you to live a more healthful and successful life. Email her: jjw38coaching@live.com.au
Showing posts with label stress management. Show all posts
Showing posts with label stress management. Show all posts
Tuesday, June 2, 2009
Sunday, February 22, 2009
Fast-relief tools to overcome anxiety
Fast-relief tools to overcome anxiety
Copyright Jennifer Jianjun Wang (PhD), 2009
Do you have stress in your life? Do you know someone who has experienced anxiety recently or some time in the past? If you do, then you are not alone.
Can you put a dollar value on your emotions?
According to traditional Chinese health philosophy, emotions are a major cause for the state of health and wellbeing.
In view of the bushfire situation in Victoria and how many people are affected by it directly and indirectly; and also in view of the economic downturn that is reported widely and frequently in recent months, we bring focus to coping tools so you can remain emotionally as strong and stable as you can.
Our intentions here are to reach out to people by providing some simple strategies that can be applied to effectively reduce and manage anxiety; and to support you to maintain a good level of wellness. We’re not dealing with what causes anxiety; rather we’re concerned with how you can regain calmness as quickly as possible. Written below are three tools to help achieve this purpose.
1. Take a gentle approach
In my view anxiety can be looked upon with a gentle attitude. Anxiety can happen at times expected or unexpected. A person doesn’t need to be judged strong or week for it. An anxiety attack is not right or wrong. Neither is it good or bad.
I also know most of the time my mind is wonderfully calm, and sometimes it is supremely serene; and yet at times it is wonderfully irrational and fearful. I’ve come to respect the different aspects of my mind with gentleness.
If you’ve ever experienced anxiety, whether the situation calls for it or not, we would encourage you to take a gentle approach.
2. Have a few options of reaction to choose from
Feeling anxious is just one option of reaction. Consider a few other options. Know them well and use one if required.
For example, humour can be an option. Can you recall an event that made you laugh uncontrollably? What was it? Who was there? Think about that event often so that all the details can be recalled fast in front of you. Feel the strong emotions. See and hear the laughter. If or when an anxious feeling comes over you, you can direct your attention to that event straight away. You can’t laugh and feel anxious at the same time, can you? This is deliberate mental pattern interruption of anxious emotions. It leads your mind onto something entirely different. You literally ‘play’ with your mind. Repeat this a few times if anxiety surfaces.
Another option is to focus on the present. Don’t think about what might or could happen in the future, because worrying about the future can easily bring about anxious feelings. Instead, focus on just this moment, even if it’s just for a few moments. What is this moment? ‘This moment has breath. This breath is life.’ Stop for a moment to thank this breath. Stop to breathe deeply until you feel relief.
3. Use a calm colour or imagery
The human mind responds faster to colour or imagery than to words. Sometimes it takes time (and possibly wasted energy) to reason with your mind. Can you relate to this? For this reason, we suggest the use of a calm colour or imagery to effect fast relief.
What is a colour that makes you feel good and happy instantly? There may be a few. For the purpose of effectiveness, we encourage you to decide on one.
Next, see that colour right in front of your eyes. Big and bright in front of your eyes.
Next, can you think of some happy sound to add to it? Can you hear it loud and clear?
Next, bring all this to your heart centre. See and feel the imagery, and hear the happy sound. Breathe deeply to feel relief. Then keep it up for a couple of minutes. Continue to feel relief until you feel much better.
This strategy can be used to reduce anxiety level, and in some cases, stop an anxiety attack. The key is to practise this often so it’s there handy for you should a situation calls for it.
Above are three tools to help you regain calmness if anxiety surfaces. The strategies are simple to apply. In most cases they’ll only take a couple of minutes. While they are not solutions to issues you have in life, they assist you to stay in a better, calm frame of mind so you can deal with things more effectively.
We encourage you to pick one that makes sense to you to practise on a consistent basis. If they don’t help, or if it’s a severe case of anxiety, please see a psychologist, a councillor or an accredited life coach.
I love food, (and can tolerate most brands of vanilla ice cream). What’s that got to do with anything? Nothing. Just checking if you’re still reading J
To your happy and steady increase of success and wellness,
Jennifer Jianjun Wang
p.s. We offer life coaching on the phone as well as face-to-face. You’re welcome to contact us if you require further assistance. Web: http://www.jw38fulfilyourpotential.com/. Email: jw38coaching@live.com.au. Mobile: 0439 981 288.
p.p.s. We offer 3 and 6 session coaching packages on 'Stress Management'. They are valuable life skills for anyone who has stress in their lives and wants to learn effective calm techniques. Your coaching fees can be tax deductible.
Copyright Jennifer Jianjun Wang (PhD), 2009
Do you have stress in your life? Do you know someone who has experienced anxiety recently or some time in the past? If you do, then you are not alone.
Can you put a dollar value on your emotions?
According to traditional Chinese health philosophy, emotions are a major cause for the state of health and wellbeing.
In view of the bushfire situation in Victoria and how many people are affected by it directly and indirectly; and also in view of the economic downturn that is reported widely and frequently in recent months, we bring focus to coping tools so you can remain emotionally as strong and stable as you can.
Our intentions here are to reach out to people by providing some simple strategies that can be applied to effectively reduce and manage anxiety; and to support you to maintain a good level of wellness. We’re not dealing with what causes anxiety; rather we’re concerned with how you can regain calmness as quickly as possible. Written below are three tools to help achieve this purpose.
1. Take a gentle approach
In my view anxiety can be looked upon with a gentle attitude. Anxiety can happen at times expected or unexpected. A person doesn’t need to be judged strong or week for it. An anxiety attack is not right or wrong. Neither is it good or bad.
I also know most of the time my mind is wonderfully calm, and sometimes it is supremely serene; and yet at times it is wonderfully irrational and fearful. I’ve come to respect the different aspects of my mind with gentleness.
If you’ve ever experienced anxiety, whether the situation calls for it or not, we would encourage you to take a gentle approach.
2. Have a few options of reaction to choose from
Feeling anxious is just one option of reaction. Consider a few other options. Know them well and use one if required.
For example, humour can be an option. Can you recall an event that made you laugh uncontrollably? What was it? Who was there? Think about that event often so that all the details can be recalled fast in front of you. Feel the strong emotions. See and hear the laughter. If or when an anxious feeling comes over you, you can direct your attention to that event straight away. You can’t laugh and feel anxious at the same time, can you? This is deliberate mental pattern interruption of anxious emotions. It leads your mind onto something entirely different. You literally ‘play’ with your mind. Repeat this a few times if anxiety surfaces.
Another option is to focus on the present. Don’t think about what might or could happen in the future, because worrying about the future can easily bring about anxious feelings. Instead, focus on just this moment, even if it’s just for a few moments. What is this moment? ‘This moment has breath. This breath is life.’ Stop for a moment to thank this breath. Stop to breathe deeply until you feel relief.
3. Use a calm colour or imagery
The human mind responds faster to colour or imagery than to words. Sometimes it takes time (and possibly wasted energy) to reason with your mind. Can you relate to this? For this reason, we suggest the use of a calm colour or imagery to effect fast relief.
What is a colour that makes you feel good and happy instantly? There may be a few. For the purpose of effectiveness, we encourage you to decide on one.
Next, see that colour right in front of your eyes. Big and bright in front of your eyes.
Next, can you think of some happy sound to add to it? Can you hear it loud and clear?
Next, bring all this to your heart centre. See and feel the imagery, and hear the happy sound. Breathe deeply to feel relief. Then keep it up for a couple of minutes. Continue to feel relief until you feel much better.
This strategy can be used to reduce anxiety level, and in some cases, stop an anxiety attack. The key is to practise this often so it’s there handy for you should a situation calls for it.
Above are three tools to help you regain calmness if anxiety surfaces. The strategies are simple to apply. In most cases they’ll only take a couple of minutes. While they are not solutions to issues you have in life, they assist you to stay in a better, calm frame of mind so you can deal with things more effectively.
We encourage you to pick one that makes sense to you to practise on a consistent basis. If they don’t help, or if it’s a severe case of anxiety, please see a psychologist, a councillor or an accredited life coach.
I love food, (and can tolerate most brands of vanilla ice cream). What’s that got to do with anything? Nothing. Just checking if you’re still reading J
To your happy and steady increase of success and wellness,
Jennifer Jianjun Wang
p.s. We offer life coaching on the phone as well as face-to-face. You’re welcome to contact us if you require further assistance. Web: http://www.jw38fulfilyourpotential.com/. Email: jw38coaching@live.com.au. Mobile: 0439 981 288.
p.p.s. We offer 3 and 6 session coaching packages on 'Stress Management'. They are valuable life skills for anyone who has stress in their lives and wants to learn effective calm techniques. Your coaching fees can be tax deductible.
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