Adventures I look forward to: I just recently signed up for the Zoo-De-Mack
This is a 51 mile bike ride that takes you to two different bucket list places: Tunnel of the trees in upper Michigan (lower peninsula) and Makinac island. It is emphasized that this is not a race as much as a start to finish fun event. This will be one of two official events I have been signed up to do. The other, WAM the 300 mile bike ride to fundraise for Make A Wish Michigan Children. This is always an exciting event because of the cause and opportunity to make a difference.
I recently finished a book called: Be calm by Jill Weber, PhD
Jill discusses 9 active strategies to managing anxiety. I also have a the pleasure of working with several psychologists in my field of work, to which several have confirmed some of these strategies to be what they recommend to their patients.
Be Calm Reference:
Self Assessment for personal growth:
- When told some way of thinking or behaving will help anxiety, I zone out, think nothing can help, or that this person doesn’t get it.
- If you have to work hard at something I feel something is wrong with me.
- I want to stay just as I am, but I’m unhappy where I am.
- I do not believe the anxious aspects of my personality that bothers me are changeable through learning and new experience.
- Most of what I do is to survive and get through the day and less about what I want.
- I’d rather stay stuck in anxiety than learn new ways of coping.
Working through the strategies, you can refer to the questions to assess your growth.
Feelings <> Behavior <> Thoughts
Many personal development books discuss concepts of small wins and positive affirmations. Similarly, your thoughts and self talk can influence your behavior, in turn will affect your feelings. Although it does not have to occur in that order, these three aspects affect each other synergistically.
Exercise releases endorphins which work as a natural pain killer and decreases stress hormones.
Write down your exercise goals.
Strategy: Nutrition
Prioritize fruits and veggies and getting rid of all processed foods and sugars. Thus helping regulate regulate insulin and hormone levels, which directly impact mood, anxiety, and energy level.
A few specifics:
Water: Drink more water (8-10 glasses)
Nicotine and Alcohol: Both increase anxiety long term.
Nutrients: Daily multivitamin and Vitamin D
Go Deeper: Goal Setting for exercise and sleep 1 week program:
- Exercise routine (30 min)
- Evening wind down habit
- Having a routine and habit helps add clarity and reduce anxiety.
Mindful Habit:
Look at the sky and see the one dark cloud. Acknowledge the rest of the sky and realize the rest of the skies brightness compared to the small dark cloud in relation.
In supplement to the book: I came across a great TED Talk by Julia Rucklidge a Clinical Psychology Professor at University of Canterbury. Within reason, I am a fan of a homeopathic approach to health. Preventative health would be most ideal, however it is not always so simple. I’d suggest investing the 17 minutes to take in Julia’s TED Talk to get additional knowledge on health management.
I am a big fan of building habits and routines to confirm success, although the idea could be daunting or tasking initially, in time the habits replace old ones and become just as easy to accomplish. The more I have learned, the better I have had the ability to work with and communicate with the hundreds of individuals I can encounter each month.
This week’s focus is on physical and mental health, as the two typically work together to build overall happiness, aesthetics, and mental clarity.
Let me know your thoughts on this weeks blog, and if you liked it please feel free to share with others.
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