12 Questions to ask yourself when you are thinking negatively

Do you ever feel like you get the wrong end of the stick? Do find that you are so hard on yourself and you would not even speak to your friend in that way?

 

We all experience negative thoughts. Your thoughts impact on how we feel emotionally, mentally and can impact what you do or do not do.

 

You can get so stressed that you can start to doubt yourself and who you are. This is when you need to give yourself a reality check. You need to help yourself to think from a different perspective.

You need to ask yourself these questions:

 

  1. What am I reacting to right now?
  2. Is this a fact or opinion?
  3. Am I being critical to myself?
  4. Am I forgetting about the good things I have been doing?
  5. Am I blowing things out of proportion?
  6. How important will it be in a year?
  7. Am I expecting something from this person or situation that is unrealistic?
  8. What's the worst that could happen?
  9. What is the best that could happen? 
  10. Am I jumping to conclusions?
  11. Is there another way that I could deal with this?
  12. What would I say to a friend who had this thought?

 

Hope you found this helpful, it can be helpful to practice mindfulness before asking yourself these questions, as it allows you to pause and take a break.

 

Comment below with what questions you need to ask yourself more often?


Self care ideas to look after your mental wellbeing

 

 

I remember when my self-care was only limited to bubble baths and face masks I did not know what I was doing, like, at all!. I soon realised that no matter how many face-masks I put on, I got my nails done or soaked myself in the bath. I was not meeting my needs, and this really did not motivate me to continue.

 

This is when my self-care journey began... I found ways (backed up by evidence of course!!) to look after my wellbeing so I could reach my goals, help so many people, be creative and grow my brand without burning out. This is when I began to help others to do the same!

 

I started small, built up the good habits and worked my way up, and I stuck to it!

 

Here are 3 ways that you can start to look after your well-being , and avoid being burnt out to a crisp.

 

MOVE YOUR BODY

 

Physical exercise is the best way to lift your mood and energy levels, and one of the most effective ways to improve your well-being in the long run. It helps you to release all that stress from out of your body. It does not have to be long 10 mins of HIIT training 3- 4 times a week will do the job. 

 

HAVE AN ATTITUDE OF GRATITUDE

 

This helps you to look on the positive side of life, even though things might not be that great at the time. Being thankful for everything really lift your mood (Past , Present and Future). It has been found that gratitude will help you to feel more satisfied with your life. The more you do it, the easier it is. This can be writing down 3 things you are grateful for, keeping a gratitude journal or going on a gratitude walk. Once you have this attitude you are able to do more, give more, and be moreee. Oh yeah and receive more goodness. 

 

LITTLE ACTS OF KINDNESS

 

This has been linked to helping you to be happy more frequently and be more positive. When you have more positive emotions you are able to make better decisions, have a clearer and focused mind, and be more creative. You can do this by complimenting yourself, using positive self- talk and encouragement, opening the door for someone, smiling at someone.

 

Did you find these tips helpful? What do you do to look after yourself?


How to meet your needs: Check in with yourself

 

We all have different needs.

 

Figuring out what you actually NEED can be a challenging progress when you do not have the guidance. 

 

Have you ever been in a place where you have wanted to meet your needs and did not know where to start? Or you have been using other things or distractions to do so, and  found it has not benefited you and just wasted your time?

 

You need to stop wasting your time and do the things that will meet your needs. You will probably find that the things you need are free and simple. You do not need to over complicate it.

 

One of the best ways to get your needs met, is by checking in with yourself.  Just like you would a friend or a loved one.

 

Here are 5 questions that you can ask, to check in with yourself.

 

  1. How am I feeling?
  2. What has been going well?
  3. What has not been going well?
  4. What do I need to do differently to move forward?
  5. What have been the lessons from these experiences?

 

 I would really like to encourage you to get into journaling. Take your time and answer these questions and allow your pen to take over, and get into it. This will help you in the journey of self-discovery and excellent self-care.


Where to start with self-care: Start with the basics

Do you want to make selfcare part of your lifestyle? Do you want to start prioritising yourself over all the tasks you have to do? I am going to show you exactly how you can do that.

 

Where to get started:

 

When you're just starting out on your self care journey or if you've just fallen off of your self-care journey, it is always best to start with the basics.

Maslow founded the Hierarchy of Human needs. He highlights that in order to reach the top of the pyramid which is self-actualisation, you need to meet the basic needs on the lower level of the pyramid and work your way up. According to the Maslow's hierarchy of needs, he states that your basic needs are your physiological needs such as food, water, warmth, rest, and sex.

 

That is exactly what I recommend you to do. Before getting all fancy and luxury start with your self-care, start by meeting your basic needs, once you get into the habit of meeting your basic needs regularly you can start to build on it.

 

Build your self-care habit.

 

Make self-care a  habit, so it can be part of my life. The best way to start is to start small and with one thing and then build upon it  check out this book Automic habits by James Clear. In the book he talks about stacking or building on your habits.

 

Some things to remember:

 

Don't be too hard and rigid on yourself when you're starting out with selfcare it is really important to have an open mind and be willing to try out different things and see what works. Keep a record of the different activities that actually work, not only  what you see in the media, instead do what rituals have worked for you in the past.

 

I want to leave you with some ideas that you can try out to get you started on your self care journey. Here are 5 simple steps that you can take to get you started that are back by evidence.

 

KEEP CONNECTED

 

Maintain contact and make time to be with family, friends, colleagues, and neighbours. Connect with others at home or work and in your local community. Do not forget that you can do these things virtually too.

 

KEEP ON LEARNING

 

We can learn something new everyday, you just need to be aware and intentional about it. You can get a lots of knowledge from others or reading. Try something new. Set yourself a challenge.  Try out an evening or daytime course. Pick up a new or an old hobby, learn a new language or skill. They more knowledge you have, the more confident you feel.

 

MOVE YOUR BODY

 

Exercise has great benefits to our well being. Be active and move your body. Get some physical exercise. Get outside! Walk, run, cycle, work out, garden or dance. Do whatever works for you

 

BE KIND

 

Give to yourself and others. Whether this is knowledge, advice, even a compliment. Do something nice for someone and do not forget to do it to yourself too. Say thank you or smile at others and yourself. Do something to give back to those less fortunate whether that is voluntary work or joining a charity.

 

BE MINDFUL

 

Be curious, mindful, aware and take notice of your surrounding. Take time to notice the beautiful things around, and enjoy moments of awe. Try doing some mindful breathing or listening.

 

Comment below with what you will be doing with yourself and your takeaways.


5 ways to look after your Mental Health and practice selfcare during COVID-19

 

WE ARE currently in a period of extreme uncertainty, which can be a very uncomfortable place to be in. During this time of crisis, many of us are experiencing its impact on different areas of our lives, which can lead to high pressure, stress and anxiety.

Change and uncertainty are inevitable in life and we all respond differently to it. Studies have shown that those who are intolerant and less adaptable to change are prone to developing common mental health problems like, depression and anxiety.

It is important look after yourself especially you mental well-being to better cope, bounce back and help you to stay well.

I want to share some ways that you can look after yourself and your mental health during this time.

1. Look after your physical health

It is vital that you take the steps to maintain good personal hygiene and keep physically active to help reduce your stress levels and the chances of contamination.

2. Be flexible

During this ever-changing time it is important to be open-minded and flexible to change. This may mean changing plans and adjusting your routine. However, sticking to an adapted routine will give you some structure and help you to feel grounded and calm.

3. Set boundaries and stick to them

There are various useful boundaries you can set to maintain good mental health. However, the most important thing is that you stick to them.

Setting boundaries around screen time and the types of media you consume can help you avoid feeling overwhelmed.

4. Practice mindfulness and relaxation

During this time it is very easy to start catastrophising and thinking of the worst case scenario. The best thing that you can do is to stay present in the moment and practice relaxation so you can problem solve and make rational decisions.

5. Express gratitude 

Practicing gratitude will help you to have a positive outlook during times where you may feel out of control, boost your mood and help you to feel motivated. Do not forget all of the past moments in life where you were able to get through difficult situations you may have thought you could never get through.

Keep calm and stay safe.

Comment below with how you are coping during this time.


Self-care ideas to get you started on your journey

Are you at a place where you need some direction with your self-care?

Do you feel like you are getting confused with all the information that is out there, and you do not know the right way or where to start?  I will show you some things you can do to get yourself started.

What is Self-care anyway?

We hear the word being used so much but what does it actually mean?

According to the Oxford dictionary, self-care is the practice of taking action to preserve or improves one’s own health.

Self-care is what will help you to cope when life throws curve balls at you. It helps you to avoid burning out all the time.

Here are some things you can do to get started.

 

What do you do to take care of yourself? (Leave comment)


What is self care?

Let's talk about the buzzword ‘self-care’  and what it all about, what it means to you, and how you can get started. 

 

I am going to help you to start looking after yourself so that you no longer pour from an empty cup.

 

Let's start with the definition of self-care:

 

The practice of taking action to preserve or improve one's own health.

 

Remember self-care is different for everyone, so what works for me will be completely different to what works for you; it's important that you know exactly what your self-care is for you. Your self-care can change depending on your circumstances so it is good to check in with yourself and changes to your self-care routine when needed.

 

Self-care goes back thousands of years to when people were practicing meditation. However, there has been recent research into the benefits of self-care.

 

There are a few things that you need to know about self care:

 

  • Self-care is a skill.
  • Self-care is hard.
  • Self-care takes practice, patience, persistence and perseverance.
  • Self-care is a journey.
  • Self-care is a habit.

 

There are so many benefits of self-care especially on our mental well-being. Here is a few:

 

  • Good mental health
  • Build healthy relationship with self and others
  • Increase level of happiness and satisfaction of life
  • Increases productivity and motivation
  • Helps to build self awareness
  • Helps to fight fatigue and illness 

 

There are lots of benefits that self-care has on our mental well-being. This means that it helps us to bounce back from adversities that life throws at us, and helps us to cope with feelings of uncertainty, stress and overwhelm.

 

Self-care should not be something that you do when you realise you are stressed and burning out. Self-care is not just for emergencies,it is something that you should be doing on a regular basis. Having a self-care routine, will help you to know exactly what you need to do and keep you on track and accountable.

 

Leave a comment  of what self-care is for you at this moment?