Girl at peace around flowers 21 Apr 2018

BY: Angela Lake, MA, LPC, NCC | Domestic Violence & Sexual Assault Specialist, Trauma, Parenting, & Relationship Expert

Depression / Emotional Intelligence / Life Coaching / Personal Development / Uncategorized

Comments: No Comments

The Mental Health Benefits of Physical Self-Care

Saying the mind and body are connected is nothing new. The Ancient Greeks attempted to understand the mental phenomena of emotions and their complex connections to physiological order. That fascination continued through the Roman era, the Renaissance, and on throughout history — and that?s just Western European culture. Physicians and philosophers all over the globe have explored the mind and body connection since the beginning of time and even recent science backs up the claim that they are intrinsically connected.

If you are not taking care of your physical self, your mental health is likely not where you want it to be. For instance, one of the main symptoms of depression is poor personal hygiene. Addicts are another good illustration of this problem. Addicts turn to self-harm in the form of drug or alcohol abuse as a way to cope with their own mental health issues. While environmental and genetic components also contribute to the disease, the mind/body link plays its part.

Taking the time to take care of the physical self can have a helpful impact on your mental health and addiction recovery. In addition to seeking help and supervision through a physician, try incorporating the following self-care rituals into your routine.

Establish a Solid Sleep Routine

Sleep is awesome, so why do so many of us get so little of it? According to the American Sleep Association, 50 to 70 million American adults have some sort of sleep disorder, insomnia being the most common one. Sleep problems are common in addicts, as well. Drug and alcohol abuse disrupt the body?s natural rhythm along with the neurochemicals and hormones that help control rest. After a while, the body forgets how to rest properly.

Thankfully, you can retrain your body by establishing a sleep routine and following it religiously. It?s not just about going to sleep and waking up at the same times every day — although those two things are key. Practicing good sleep hygiene has a lot to do with how you spend the hours before bedtime.

  • Limit stimulants including nicotine and caffeine.
  • Invest in some soothing herbal teas you can drink leading up to bedtime to help brain and body relax.
  • The glow of your television, computer and smartphone screens keep the brain alert. Turn them off and put them away an hour before bed.
  • Turn your bedroom into a sanctum of rest. Buy yourself nice linens, keep the room temperature cool, and use a white noise machine or essential oils to create ambience.
  • Read a chapter of a book before you fall asleep to help your mind wind down. If you are still not sleepy, read another chapter until you are.

Exercise Regularly

You may think exercise is just something you have to do if you want to lose weight, but it?s essential to the addiction recovery process. Drugs and alcohol trick your body to think it needs them by triggering the brain?s reward system. When you give up those substances, you can help beat cravings with exercise. Physical activity also stimulates that part of the brain while also releasing neurochemicals like dopamine and endorphins, which relieve pain and promote a positive mindset. You don?t have to train for a marathon to get these benefits, either. Just walking an extra half hour a day provides significant benefits.

Explore Healthy Stress Release

Finding some way to release stress and anxiety in a healthy manner is essential for addiction recovery. Meditation, yoga and hobbies like knitting help people tune out those thoughts and criticisms without having to use drugs or alcohol. Think of them like exercise for your brain. During these mindful exercises, you will experience negative thoughts. However, by recognizing those thoughts, dismissing them and returning your attention to your activity, you are training your brain to dismiss them on its own. The more you practice, the easier it becomes and your brain learns to automatically pass over self-criticisms in your day-to-day life so you can stay focused.

***

Since the mind and body are connected, your physical health has a significant impact on your mental health and vice-versa. When you struggle with a mental health issue like addiction, incorporating a solid sleep routine, exercise, and healthy coping mechanisms for stress all contribute to recovery. Incorporate daily physical self-care routines in your efforts to heal yourself holistically.

**Visit Brad’s website and learn more about becoming the best you here

A little boy choosing between a cupcake and apple. 09 Feb 2018

BY: Angela Lake, MA, LPC, NCC | Domestic Violence & Sexual Assault Specialist, Trauma, Parenting, & Relationship Expert

Emotional Intelligence / Habits / Life Coaching / Personal Development

Comments: No Comments

Choices = Energy

We all have bad days. It’s okay. But, it is essential to keep in mind that we all choose how much we allow our circumstances, at any given time, to influence our energy?positive or negative.

It?s okay to be human. We all make mistakes We all repeat the same slip-ups until we decide to choose another option?which often requires a paradigm shift. Changing one?s frame of mind is never easy. Change is hard!

Know what else is tough? Learning to walk and talk, but we did it?because we kept trying to learn. We were intentional about acquiring that skill because at that time, it was important to us.

Cartoon baby learning to walk

At some point in adulthood, people get stuck in a cloud of shifting priorities. Work. School. Family. Church. Social engagements. We all?at one time or another?feel drained! The question is, what are we going to do about it?

For a change to happen, one must intentionally create new habits. These behaviors are meant to replace the old ways that were not contributing to our success. These new habits should be designed to impact areas in our lives that we need strengthened. Nothing changes, when nothing changes.

Meet Marty

burnt out female nurse

Marty was just like you?busy, overworked, stressed. She?s a single-parent who works very hard to provide for her two boys.

One day, Marty decided that she was going to do something about her energy. She had been reading a book by Brendon Burchard, High Performing Habits, that inspired her to generate more positive energy by intentionally adopting simple habits that would allow her to do so.

On a Tuesday morning, Marty set 2 random alarms?one at 10:17 am , another at 2:29 pm?that prompted her to stop what she was doing and take 10 deep breaths. She was intrigued by how effortless and odd, yet apparently obvious this exercise seemed, because Marty had known for quite some time that she wasn?t taking breaks throughout her day to just breathe?and as a nurse she knew how vital breathing is to one?s well-being.

settingn an alarm on a cell phone

Her first alarm goes off. She gets up from the nurse?s station, walks outside, and starts to count 10 deep breaths. Once she has started breathing she is supposed to ask herself, ?what kind of energy do I want and need right now?? She thinks about her to-do list, the patients she is caring for, and then she feels gratitude.

?I am grateful that I have all of these things to do and that I am entrusted with these people to care for. I choose to BRING THE JOY!?

This heartwarming moment was a gamechanger for Marty. A few hours later, when her next alarm went off, she once again walked outside to get a breath of fresh air. She started to breathe and as she did she felt the tension release from off of her shoulders. She was in the moment. She had already ?brought the joy once.? She thought about what kind of energy she needed at that moment, then, like magic, she had laser-like focus as she intentionally dialed into her mind to generate the energy she wanted. She caught up her charting and made her rounds again?with the intention of bringing more joy!

Brendon Burchard smiling | bring the joy

Six months later, Marty still has her 2 alarms that go off, and she has found that she takes more time to be present, in the present. She is able to stay focused at work. She?s incorporated a 3rd alarm. This one goes off on her drive home. She breathes, releases the tension, and asks herself what kind of energy her family needs. These triggers, changed her behavior in a way that impacted her state of mind, her work, & family relationships. Marty took control of her energy production.

 

Another key aspect of generating energy is taking control of our health?optimize it. If it has been over a year since the last physical exam, ?we really should get one soon. We all have to start somewhere, and this is a good place. Finding out where to improve our health and our body, and then intentionally improving those areas will bless us with health, strength, and vitality.

Exercise plays a HUGE role in one?s ability to generate energy. A good place to start is in the morning. Wake up 10-15 minutes earlier, stretch, and do 5 push-ups. Do this Monday through Friday for a month. Get excited about waking up earlier to do this?after all, by doing this, you are changing the world (your world). Increase your exercise to, eventually, consistently exercising for at least 30 minutes a morning, 4-5x a week.

Robin Sharma said, ?Good health is a crown on the head of a well person that only a sick person can see.?

Robin Sharma Quote

As we choose to do simple, different things like setting random alarms to breathe, breathing to intentionally set the tone, and optimizing our health, our bodies will reap from the choices we have sown. We will grow in health, mental clarity, and our ability to generate energy will have increased by leaps and bounds.

There are no shortcuts. Choices can and should be tough. Growth is never easy. Change is always possible. Change comes when we choose between comfort and wisdom?and choose to grow. It comes when we ask ourselves, ?What is TRULY best for me right now?? Then acting upon that answer.

Do you want the secret to life? Act. Do. Become.

Act on your choices, choose your reactions, and intentionally generate the energy and the feelings that are most important to you and will help you become the best version of yourself.

If you struggle with learning new habits, if you need help from a mentor to coach you as you strive to become all that you have the potential to become, or if you are ready to take it to the next level?career, relationship, personal life?then I can help you.

Click here to contact me to day for a free 30 minute consultation.

Get your copy of Brendon Burchard’s, High Performance Habits.

Woman smiling at herself in the mirror 29 Jan 2018

BY: Angela Lake, MA, LPC, NCC | Domestic Violence & Sexual Assault Specialist, Trauma, Parenting, & Relationship Expert

Anxiety / Depression / Emotional Intelligence / Life Coaching / Personal Development / Relationship / Uncategorized

Comments: No Comments

How To Improve Your Positive Self-Talk With 4 Easy Steps

What is intrapersonal communication?

Intrapersonal communication is the process of talking to oneself, which is related to your constant internal dialogues, either consciously or subconsciously. Our intrapersonal communication helps to determine our self-image and self-awareness, which is the most basic level of communication, and helps us to understand who we are and what we think of ourselves.

Why is it important?

A couple intimately holding on to each other

We can easily determine our self-esteem and self-perception through our internal communications, or intrapersonal communications. Obviously, in order to have a successful interpersonal relationship–communicating with others–we must first learn how to communicate with ourselves, understand who we are, and what we think of ourselves, and eventually, it will lead us to have a greater success in life. But how?

Follow these 4 steps to Improve your Intrapersonal Communication

Step 1

Man giving the thumbs up

Your internal conversations have a huge impact on you and your personal well-being. Try to listen to your self-talk and be aware of your internal dialogue and whether it is positive or negative. Remember that negative self-talk can drain your energy or motivation while your positive dialogues can empower you with higher self-esteem and eventually improve your self-perception, which is going to help you to have a better feeling about yourself.

Step 2

Have you ever tried to monitor your thought on your ongoing basis? In general, it is easier to let our thoughts run randomly through our mind, but if we try to recognize our negative thoughts and immediately replace them with positive ones, we will be amazed by the result on our day-to-day life activities and relational communications.

Step 3

Stop sign

Try to eliminate your unwanted thoughts from intruding by saying or thinking about some words like ?STOP? or ?ENOUGH?, ?CLEAR?, QUIT?. You can also improve your positive self-talk through prayer, meditation, affirmations, and focusing on your enjoyable moments.

Step 4

Try to recognize the differences that your positive self-talk makes in your day-to-day life activities or communications. Pay attention to those changes like feeling calmer and more peaceful, which are going to help you connect with what is peaceful and good around you and you’ll become less concerned with trivial matters. After a while, you will achieve a more positive outlook on life and have more confidence in your abilities.

If you are struggling with your self-esteem, self-worth, having relationship or communication issues, or just need some insight into life, please contact me today.?

Glasses improving vision 25 Jan 2018

BY: Angela Lake, MA, LPC, NCC | Domestic Violence & Sexual Assault Specialist, Trauma, Parenting, & Relationship Expert

Emotional Intelligence / Life Coaching / Personal Development / Uncategorized

Comments: No Comments

Do You Have A Vision?

To know?where you are going, first?you need to?know who you are. Then, you need to?have a reason?to reach your destination.?Why?do you want to make it there??Why?is it important to you?

Dr. Stephen Covey, author of 7 Habits of Highly Effective People, says that you must?begin with the end in mind.?Focus with me?as his words?guide?your thoughts:

?In your mind?s eye,?see yourself?going to the funeral of a loved one.?Picture yourself?driving to the funeral parlor or chapel, parking the car, and getting out.?As you walk inside the building, you notice the flowers, the soft organ music.?You see?the?faces of friends and family?you pass along the way.?You feel?the shared?sorrow?of losing, the?joy?of having known that radiates from the hearts of the people there.

?As you walk?down in front of the room?and look inside the casket,?you?suddenly?come face to face?with yourself.?This is your funeral?three years from today. All these?people have come?to honor you,?to?express feelings?of love and appreciation?for your life.

‘As you take a seat?and wait for the services to begin,?you look?at the program in your hand. There are to be four speakers.?The first?is from your family, immediate and extended-?children, brothers, sisters, nephews, nieces, aunts, uncles, cousins, and grandparents?who have come from all over the country to attend.?The second?is one of your friends,?someone who can give a sense of what you were as a person.?The third?speaker is from your work or profession.?The fourth?is from your church?or some community organization where you?ve been involved in service.

?Now think deeply.?What would you like each of these speakers to say about you and your life?What kind of husband, wife, father, or mother would you like their words to reflect? What kind of son, or daughter, or cousin??What kind of friend??What kind of working associate?

?What character would you like them to have seen in you??What contributions, what achievements would you want them to remember? Look carefully at the people around you.?What difference would you have liked to have made?in their lives??

Think about those answers.?Take a minute to truly reflect. I would even suggest writing your answers down on a piece of paper.

Who you would ?have them remember you as?or what you would have them remember you for?is?your personal definition of success!

Using this exercise, I’ve defined my own roles in my life and this perspective has helped me to create a personal mission statement.?You must know who you are?and what you need to do to become the best version of yourself.?Doing this will be your?driving force?to get to your ultimate destination. This is called seeking clarity.

There is?great power?in?beginning with the end in mind.?As I strive to become the man I envision myself becoming, I have a?deeper satisfaction?in life. I have a stronger conviction?to accomplish my goals.?I have a purpose. I also have a reason to challenge myself by setting goals to develop into the best version of myself.

To?truly?know where you are going,?to have a clear vision?of where you are headed;?you must first have a clear picture of?who you are.

As your life coach, I can help you develop your vision, help you set goals to achieve your vision, and inspire you to grow into the person it will take to make your vision a reality! Contact me today for a free consultation.

Side bar