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Thursday, 8 November 2018

Pay attention to your surroundings

Mindfulness is the practice of trying to be aware of yourself and your surroundings in daily life.

All too often we get lost in our own stream of consciousness or thoughts or are stressed by anxieties or feelings.

Wherever you are, when you get the chance, try for a few moments (or more) to look around and notice what is in your environment - colours, shapes, actions, expressions or anything you see or hear or touch - and to observe your own thoughts and feelings. The aim is not to change anything but simply to be aware of it, to acknowledge it. If your mind wanders, just smile and try to bring it back to the act of focusing and awareness.

There is no need to get frustrated or angry with yourself - this is not a win or lose task and you are not proving anything. You are simply trying to cultivate awareness. If you like, see it as an experiment.

The practice of mindfulness can help to still troubled minds and to give you increased energy and focus. See if it works for you!

Good luck!

Find Self-Coaching eBooks at: Downloadable Self-Help eBooks
Coaching Resources available at: Coaching, CBT & Self-Help Ideas

Wednesday, 31 October 2018

Tackling a Recurring Problem Situation with a STAR

Most of us find that we have some types of situation that tend to make us anxious or angry on a recurring basis and lead to us behaving in ways we later regret or which don't get us anywhere. If this is the case for you then you may find it helpful to use the acronym STAR to help you analyse and react to the situation more constructively. Here is how the STAR Model works:

Situation - Describe in writing a typical situation where your anxious or angry thoughts occur
Thoughts & Feelings - Write down as exactly as you can the thoughts that go through your head in the typical situation and how you feel
Actions - Write down what you typically do (or don't do - if your anxiety causes you to fail to act)
Results - Write down the typical result (Both in practical terms and in terms of how you feel)?

Once you've written this typical scenario down, then go through each of the four stages and write down:

Situation - What could you do next time to help you prepare better for the situation?
Thoughts - What can you say to yourself if those anxious thoughts occur, to help keep them in perspective?
Actions - How could you act in a more constructive, sensible way?
Results - If despite trying all the above things still don't work out as you want, what is the most constructive response you can have at the end of it?

Then try out one or more of the ideas you have come up with, the next time the situation arises.

Good luck!


Find Self-Coaching eBooks at: Downloadable Self-Help eBooks
Coaching Resources available at: Coaching, CBT & Self-Help Ideas

Thursday, 25 October 2018

Strategies for Change

Last week we looked at the stages that people commonly go through as they progress towards making a significant change or breaking a habit. Following on from that, find out what strategies you can use at each stage of change by clicking on the link below:

Strategies for Change

Find Self-Coaching eBooks at: Downloadable Self-Help eBooks
Coaching Resources available at: Coaching, CBT & Self-Help Ideas

Wednesday, 17 October 2018

Stages of Change

Psychologists James Prochaska and Carlo DiClemente put forward a theory about the stages that people commonly go through as they progress towards making significant changes which has subsequently been used in the model for helping to people to break bad habits and achieve positive change known as Motivational Interviewing. To find out more, click on the link below:

Stages of Change Model

Find Self-Coaching eBooks at: Downloadable Self-Help eBooks
Coaching Resources available at: Coaching, CBT & Self-Help Ideas

Wednesday, 10 October 2018

Are You a Perfectionist?

The Wikipedia entry for perfectionism describes it as "a personality trait characterized by a person's striving for flawlessness and setting high performance standards, accompanied by critical self-evaluations and concerns regarding others' evaluations." 

For further information about perfectionism and some tips as to how to deal with the negative sides of it, please click on the link below:

Perfectionism

Find Self-Coaching eBooks at: Downloadable Self-Help eBooks
Coaching Resources available at: Coaching, CBT & Self-Help Ideas