ManifestingWellBeing.com
Manifesting Well Being for Health and Success
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Dec11No Comments
The holiday season can often bring up Norman Rockwell images in our minds of what the “perfect holiday” season should look like. This can often leave us feeling frustrated, disappointed, or sad if our holiday doesn’t match the images in our minds.
What could you do to make your holiday experience this year more fun, easy and relaxing? Really think outside of the box and let your imagination run. What could you do to make your holiday celebration more enjoyable? You might hear a little voice in your head say, “Well I couldn’t do THAT!” Really? Why not? What would be the worse thing that could happen if you did? Would someone criticize you? Are you worried that someone would be disappointed?
I had client recently who came into my office very upset. She was trying to decide whether to go home to Montana to see her parents (which felt uncomfortable) or to stay home and celebrate the holidays with her daughter in their own way. At first neither option sounded good. She worried about feeling guilty if she didn’t go to see her parents. At the same time, she believed that she might be uncomfortable and/or resentful about being dragged around to parties she didn’t feel like attending if she did go. She finally decided that she would stay home for Christmas and then go to see her parents for a few days after Christmas. She left my office feeling relieved at finding a solution that felt good.
For Thanksgiving this year I made a decision that was very “out of the box” from what I normally do. I was invited to go to New England to spend Thanksgiving with my cousins from my mother’s side of the family. This didn’t feel like a good idea because I already had plans to fly to New England for Christmas. Another option was that I could go to see my cousins who live about 1 ½ hours from me, but this didn’t feel quite like what I wanted to do either. I decided that what I really wanted to do was to have a Thanksgiving potluck at my house and invite friends over to join me. This is what I did and it was a lot of fun and a huge success.
What would make the holidays a little more relaxing and fun for you this year? Would it be to NOT work for 2 days straight cooking in the kitchen so that you are so tired you can’t even enjoy the food when it is time for the big meal? Would asking for help with the holiday shopping make things easier? How about scheduling more quite time for yourself? Dare to think outside of the box. A few new choices can increase your sense of well-being and make your holiday season more pleasant and enjoyable.
Deborah Barnett, Ph.D.
Manifesting Well-Being for Health and Success
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Oct27
Quick Stress Relief Tips
Filed under: Positive Psychology, Stess Relief; Tagged as: breathing, focus, stress relief, to do lists, walkingNo CommentsWalking
Walking, especially with a focused mind, is wonderful for reducing stress. A good way to begin is by focusing while you walk, for a short length of time, such as 5 to 10 minutes. During this time you may focus on your breath, the sound of your footsteps, or the image of yourself achieving a goal that you want to accomplish.
Sitting Quietly and Breathing
If you are not able to get outside to walk, sitting quietly and focusing on your breathing is helpful. At first begin with a few minutes and then gradually increase the length of time up to 30 minutes. As you sit quietly you may simply focus on the inhalation and exhalation of your breath as it flows in and out of your body. You may want to try counting your breaths to help you stay focused. For example you might say to yourself as you breathe in, “in one, two, three” and then as you breathe out, “out one, two, three.”
Write Down Those Thoughts
Another exercise for times when you are worried, stressed, and overwhelmed by a list of things you need to do, is to write everything that is swirling in your head down on paper. Then pick one manageable thing to do, which once it is complete, will help you to feel better. Once this item is accomplished, focus on this good feeling of completion and acknowledge yourself for what you have done, instead of dwelling on what you have not done.
Deb Barnett, Ph.D. www.ManifestingWellBeing.com
“Manifesting Well Being for Health and Success”
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Oct6
Breathing and Counting to Reduce Stress
Filed under: Stess Relief; Tagged as: breathing, counting, heartmath, stress reduction, stress reliefNo CommentsHeartMath, www.heartmath.com, is a company that researches the connection between how the heart functions, the emotions, and cognitive functioning.
Unfortunately, today’s uncertain economy can cause a great deal of stress for people. An article recently posted by HeartMath on PRWeb http://www.prweb.com/releases/HeartMath/stress_anxiety_well-being/prweb1415844.htm explained the detrimental effects of stress when it goes unchecked:
“For many Americans the instability of the economy is feeling like an emotional roller coaster, triggering all kinds of emotions from blame and anger to fear and anxiety. While the current economic crisis can feel like a looming disaster waiting to drain the life out of your banking account, what’s worse, say HeartMath stress experts, is what could lie ahead. If people are unaware of how to handle today’s barrage of stress it will start to eat away at their vitality, health and well-being.”
Breathing is a simple, easy, stress reduction tool. It is useful because it doesn’t require any special equipment to do, it doesn’t take any extra time, it brings you more fully present into the moment, and it’s free!
One of the simple breathing exercises that I give to my clients involves counting to yourself as you breathe. You can vary the length of the counting, based on what feels comfortable to you.
For example
A) Count silently to yourself 1,2,3,4 as you breathe in
B) Hold your breath for 2 counts
C) Count silently to yourself 1,2,3,4 as you exhale
D) Hold your breath for 2 counts.
I recommend practicing for a few minutes, preferable morning and night. This will train you so that when you find yourself in a stressful situation. You are more likely to remember to breathe.
Enjoy!
Deb Barnett, PhD www.ManifestingWellBeing.com www.DeborahBarnett.com
