Tag Archives: happiness

Get Clear on Why You Care So Much


One way to learn to stop caring so much about irrelevant issues and thoughts of others is to dig in deep and study yourself in a new way to get to the bottom of the reasons you care so much. Three ways help you get clear on why you care so much that you can use.

Journaling 
You can use your computer, buy a specialized journal, or you can simply use a notebook you have created to journal. It’s up to you what type of system you use and whether it’s modern or analog. The important part is that you try to use your journal to express your thoughts, emotions, and stream of consciousness about a problem you’re trying to solve or a feeling you’re trying to explore without judgment or censoring.  Write in your journal every day when you’re trying to understand why you care so much. You may end up discovering your life purpose or a new reason for getting up each day, one you had not realized before. 

Meditation
Before you use your journal, it can help to clear your mind using meditation. Meditation practice is all about not thinking and not judging your thoughts or feelings even as they still happen during the meditation.  Each time you meditate, you can have a purpose of self-discovery, or goal to clear your mind and relax.  To practice this type of meditation, you’ll want to find a quiet, comfortable place to sit or lay down. Concentrate on your goals for the meditation, close your eyes, and start focusing on your breathing.  Think about the situation you’re trying to understand for a moment, then clear your mind. If any intrusive thoughts come in, brush them aside by refocusing on your breathing. You mustn’t allow any outside information or sensation to distract you during this time.  Many You Tube videos offer instructions and help.

Therapy
Today, we are fortunate to be able to access psychological therapy from the comfort of our homes using your computer or smartphone. Numerous companies offer this service and varying price points. In addition, many insurance companies include several sessions as part of your benefits.  If you seek therapy, make sure you find someone experienced working with you on overcoming people-pleasing and putting yourself last in life. Remember, your wants and needs matter too. Most therapists can guide you through the self-discovery process, to finally know what you want, regardless of what others think

Any or all three of these methods, help you become crystal clear regarding your motivations to seek approval from others and even help you stop doing it. Remember, what you want from life is important too, and following someone else’s dreams will never get you what you want and, more importantly, content in your life. 

Wishing You Well,
Juan

Tips To Avoid Depression In the Winter


When the weather is cold and the skies are dark and cloudy, it’s easier to feel down and despondent. If you struggle with gloomy feelings during the winter, also known as Seasonal Affective Disorder, there’s help and hope available, without the use of medication. Of course, please check with your physician before making any changes to your health regimen. 

Spring is Around the CornerSome people start feeling down days into the season change. Don’t let this happen to you! To stay happy and peaceful during the winter, focus your time and energy on things that bring you joy. See the beauty that the winter months have to offer. However, if you are really struggling to see any beauty in the gloom of winter, I have a few simple ideas to jump-start your thinking in a more positive direction.

Let’s go!

  1. Buy a sun lamp. A sun lamp gives you the light you need even when it’s gloomy outside, and works much better to help your mood than just turning on all the lights in your house.
  2. Take a vacation. Travel to somewhere sunny and warmer each winter, even if only for a couple of days. Looking forward to your annual getaway will lift your spirits during the time before you go, too.
  3. Get outside. When the sun does come out, even if it’s otherwise cold, take advantage of it. When your body is deprived of sunlight, it has a harder time making vitamin D. If you can get some sun, though, you’ll feel better. Feeling better, helps you to make it through until spring arrives with its longer, sunnier days.
  4. Find activities that bring you joy. Read that book you’ve always wanted, engross yourself in a new TV sitcom that comes on in winter. Perhaps learning to ski or snowboard, can bring you the mental and physical benefits of exercising, while also finding a way to enjoy the winter weather. 
  5. Consider a dawn simulator. These are alarm clocks, that gradually produces light that increases in intensity, just like the sun. These clocks do not wake you with loud beeping sounds or music.
  6. Consider aromatherapy. Studies have shown that essential oils can influence the brain area responsible for lifting your moods. 
  7. If you have SAD, you probably have trouble sleeping; whether it’s falling asleep, or getting up in the morning. Try sticking to a regular schedule, eating on time etc. Yes, it’s fine to shake things up from time to time, however, with SAD, routine is the way to go.
  8. Keep a journal. Writing down your thoughts, moods, and feelings is very theraputic. I find the best time to do so, is right before bed. A gratitude journal is also a great option

Depression is Treatable – Even if it’s Only Occasional. If your feelings of depression run deep, talk to your doctor about options best suited to your needs. If you’re only getting bummed out and unhappy during the winter, though, focusing on strategies that work during the this time, is the best way to shake the blues.

You can choose to be joyful. Focus on things that matter to you and bring you happiness. Winter is only a season, and you’ll have spring, summer, and fall to enjoy the sunshine. Remember, anything you can do when it’s dark outside, you can do on a gloomy winter day. If you have hobbies that lend themselves to indoor activity, you’ll have more to keep your mind occupied as you move through the winter. The cold days will pass more quickly if you have something to do to occupy your time, and spring will arrive before you know it. 

During this month, we have touched on a lot how depression affects every facet of our lives, and hopefully, you have found the tips and strategies most useful. Use this FREE Depression Recovery Worksheet.to help you heal

To Your Success,
Juan

Fight Depression With Exercise


Is turning to therapy and medication the most effective solution for fighting depression? Studies are beginning to show, you can fight depression at home with a change in your activity level. It’s true! Physical activity can have a profound impact on your ability to overcome what ails you. If you’re feeling depressed, it might be time to incorporate exercise into your lifestyle. Exercise comes in many different forms, find a regimen that fits you. 

Try these effective strategies to fight depression with exercise:

  1. Experience the runner’s high. Following a good workout, your body will experience what is known as a runner’s high, which results from an endorphin surge. The temporary mood lift this surge provides, can be beneficial in reducing depression on a short-term basis.
  • When you’re feeling tense, overwhelmed, or down in general, seek a temporary pick me up in the form of a workout. Go for a short walk, hop on a treadmill or elliptical, or ride your bicycle. Yoga, Pilates, and strength training workouts can provide you with a boost of endorphins.
  • Working out for at least 30 minutes to combat symptoms of depression, can also provide you with a boost in energy and concentration, which can reduce some of the negative feelings associated with depression. 
  1. Improve your overall well being. Strength training is a great way to improve your health and well being, which can reduce symptoms of depression. Lifting dumbbells, for example, can build long, lean muscle, which improves metabolism and builds a stronger and healthier body.
  • While strength training may not directly impact your depression symptoms, its ability to improve your health, can have long-term effects on your overall well being 
  1. Exercise daily. Exercise at least 30 minutes each day (or as often as you can), six days per week. According to the Journal of Preventive Medicine, several weeks after you establish this regular exercise routine, you’ll begin to feel relief of your depression symptoms on a more consistent basis. 
  1. Replace medications with exercise. The Journal of Preventive Medicine recently featured a study of patients with depression who worked out for at least 3 hours per week. This study found that the remission of these patients’ symptoms, was comparable to cognitive behavioral therapies, and medication treatments. You should never replace medications without approval from your medical provider
  • While exercise may not be able to completely replace your need for other treatment options, it can benefit your mental well being in many ways, making it an excellent way to balance the therapies that you rely on for relief.
  • If you’re currently in treatment or taking medication, discuss any changes in therapy or medications with your doctor before you change them.
  1. Develop a routine. Developing a regular routine for exercise can have numerous benefits. Not only will it combat your depression, having a routine to look forward to can boost your spirits, and ward off the overwhelming feelings of depression.

The Bottom Line
Depression can negatively impact your life in many ways. Experiment with different therapy and treatment options to get the help you need. Exercise is a great way to reduce the symptoms. Helping to clear your mind and improve your energy, while also giving you a general sense of well being.

If you don’t already have a regular exercise regimen and you’re suffering from depression, then this is a treatment option that is well worth considering. It may work well in conjunction with current treatment options or it may replace those treatment options altogether. Please consult with your physician to learn more.

To Your Success,
Juan

Develop The Growth Habit Mindset


Readers,

Have you ever considered the flip-side of all that, by building a habit that’s positive? What if the habit you formed was one of growth and personal development? Having a growth mindset positively impacts your life. What are the benefits of developing a growth mindset? Why put yourself through so many cathartic changes? Below is my take:

1. You keep learning. Learning is important as you not only discover new ways to do things, but by making it a practice, you develop new ways of thinking, and ideas. Learning connects you with more of the world and helps you see things with a deeper significance than you ever thought possible. But more than that, people who stop learning, very quickly stagnate. Studies have shown that the practice of learning new things when you are older helps ward off problems related to dementia. In short, learning is good for your brain!

2. You learn perseverance. As we learn new things, we adapt and change how we think. That gives us the ability to see other solutions to problems, that would have frustrated us in the past. By challenging yourself to grow, you learn how to push through obstacles and forge new paths.

3. You embrace challenges. Growth can be challenging. But by pushing yourself, you’re able to look at challenges differently. An obstacle now becomes an opportunity to learn something new, and to do things in a way you haven’t before. 

4. You embrace failure. When you’re interested in growing as an individual, you start to see failure differently. Everything becomes a potential lesson in a way that you didn’t think would work. 

5. You become more open to criticism. By being willing to grow, you start to see that the input of other people has significance. You see their words not so much as something negative, but one you can use to develop as a person, and learn something about yourself. You might not always like the lesson, but that’s part of growing too.

By embracing personal growth, you find the best version of yourself. You have the opportunity to become more than you ever thought possible. And the best part? Finding out you can become more still, and that the furthest edges of yourself are far beyond what you thought you ever could be. 

Re$et Your Wealth


HAPPY NEW YEAR!

If you are reading this, you made it through the hand that 2020 dealt us. I am so happy we made it. Happy to be back to blogging after being on a break! Seems like forever. Here are some lessons I learned from last year; have more than one source of income, learn how to properly invest and plan for retirement, and the importance of stop trading my time for money. Towards the end of the year, I began taking concrete steps to become financially independent. I have started my FIRE (Financial Independence Retire Early) movement, as I have some catching up to do. 

Perhaps you are already years ahead in the FIRE movement. Keep at it. Maybe you are already retired. Enjoy these precious years, they go by quickly. However, if you are like me, and have no idea where to start, you are in the right place. It all starts with a belief, that you deserve every good thing that could possibly come your way. You must affirm it. Whether you realize it or not, every word you think or speak is an affirmation. Affirmations are declarations, observations if you will, about you and the world around you. The concept seems simple enough until you realize that what you affirm, positive or negative, is what you internalize and make a part of your reality. Suddenly that statement you made last week to friends about how you will never be able to get ahead isn’t so innocuous, right?!

You can change the way money shows up in your life though, simply by using daily positive affirmations. Eventually, these positive thoughts and words will replace the negative self-talk you’ve had for so long. And when that happens, you’ll begin to enjoy wealth in a way you never thought possible. Affirmations work because they replace the ideas and beliefs that you’ve held for years by replacing them with new statements, that define you in every aspect of your life. That is why it’s so important to use positive affirmations in your life, at every opportunity. That’s especially true for the behavior you want to change, or in how you wish to feel about yourself.

When developing a wealth mindset, affirmations become vitally important. Whatever you affirm, becomes your truth regarding money. Negative thoughts and negative talk about your money make for an impoverished you. What are some positive affirmations regarding a wealth mindset that you can use instead? Try saying these things:

  • I practice good habits that will lead me to success.
  • My intellect is sufficient to lead me to untold wealth.
  • I have what I need to live the life that I want.
  • I am a tribe-gatherer who brings together people and resources that will enable me to reach my goals.
  • My actions are positive and designed to increase my wealth daily.
  • I see opportunities where others do not.
  • I deserve the wealth I desire.
  • I am comfortable asking for help from mentors for what I need.
  • I already have everything I need to become wealthy.
  • I find connections and know-how to leverage my resources.

By repeating these phrases every morning when you get up and again in the evening when you go to bed, you create a habit of thinking positively about money. These affirmations become powerful in rewiring your feelings about wealth and money, and will then subconsciously begin to guide you in ways to make these words a reality. Affirmations have a way of making what you say come true. So be careful of your words. Guard your thoughts. Stay positive and make bold statements about yourself and what you’re out to accomplish. Only then will you seize wealth and leave poverty behind.

Where and how do you start taking control of your financial future? There is a plethora of information to go around. Choose FI (financial independence), offers one of the best courses I have seen on the topic, which I strongly recommend. It will change your life! I am not affiliated with the company in any way, but I am part of the worldwide FIRE movement. believe when we commit to helping others grow, it adds to our wealth. It goes without saying, please do not ever compare your journey with anyone else. The important thing is to start where you are!

Millions have taken the course and started on their own path to wealth. The course is completely free to anyone, regardless of where you live.I hope you found this post helpful, if so, feel free to share on social media or leave a comment below with suggestions. Start your journey to financial independence

To Your Success,

Juan

Staying Positive In Tough Times


Most of us can agree positive thinking is important. It tends to make us feel better, be more productive and reduces stress. The problem is, our lives aren’t always rosy. Crises happen – be it on a personal level or something more widespread. That reality is a part of everyone’s life, and it makes keeping your spirits up tough.
If you are struggling to stay positive and hopeful when going through these or any other tough times, try these tips:

Don’t Put Your Head in the Sand
No matter what you are dealing with, ignoring it is rarely the answer. While ignoring problems might feel good in the short-term, it will sap your long-term positivity. Plus, many of the other tips listed here require you to acknowledge your circumstances first.
This Too Shall Pass
When you are in the midst of a crisis, it is nearly impossible to keep things in perspective. That said, you need to recognize your circumstances are temporary. Things might seem dire at the moment, but try your best to remember that “this too shall pass.”
Make a Plan
One of the single best things you can do to maintain positivity during tough times is to make a plan on how to deal with it. When you focus on the solution rather than the problem, you will naturally feel more positive. You will feel like you are rising to the challenge.
What are You Grateful For?
Even during great personal turmoil, there is always something to be grateful for. When things get tough, it is vital to remember there is good in the world, and more importantly, in your life. When you are struggling, take some time to list the things you have going for you!
Reach Out for Support
Support in and support out! Reach out to loved ones and offer your support. Reach out if you need assistance too. When things are dire, it is always reaffirming when people pull together and help each other.
Take a Break
Sometimes our circumstances are so dire that we are forced to think about our problems constantly. It is OK to take a break. You can take a break from the news, social media, or other people. It might not be easy but taking a break from external stimuli can help keep you positive.
Journal Your Feelings
Journaling is a powerful tool in so many ways. By simply giving you a place to express your fears and concerns, a journal helps you maintain positivity outside of its pages. Do you know how good it feels to vent to a friend? Well, consider your journal as your best friend.
Focus on Things You Can Control
When your world seems like it is spinning out of control, you may feel helpless. One way to address this and stay more positive is to focus on the things you can control. Do what you can with what you have.
Embrace Distractions
Distractions are usually the worst. We are often trying to learn how to avoid or deal with them. They aren’t that bad when you are struggling to stay positive in tough times, though. No matter how silly they seem, you should embrace distractions that bring you joy in tumultuous times.

ACTIONABLE STEPS

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Write down your feelings. Think about everything you are dealing with and how it’s affecting you and write that down. Don’t worry about grammar or spelling; just focus on getting your feelings out of your head and onto paper.

Reach out. Whether you are reaching out to offer support or request it, reaching out will help you feel like part of a community. When we all work together, we can overcome anything.

Make a plan. Think about what your biggest struggle is right now and devise a plan to tackle it. Set some goals and deadlines. You will feel more positive by just having the plan, and even more positive if you act on it.

Until the next post,
Best,
Juan

Calm & Centered


Dear Followers,
Thank you for being here. The world as we know it has changed, forcing us to adjust to a new normal. For the next several months, it is my hope the pieces I post here, will help get you through the unprecedented times ahead. Once the worse is over, I can refocus on my original plans for the blog. I have a responsibility to help through this medium. We are always better together!

As COVID-19 slowly makes its way into major cities and small suburbs across the nation, it’s becoming increasingly more difficult to remain calm and not panic. We have been told by authorities to stay in our homes in order to prevent spread, but that does not mean that we should go crazy inside and solely focus our attention on what is happening with the world outside. Try to limit how much news you watch, especially some of the overhyped reporting that only propagates fear and anxiety. First and foremost, get updates and facts from reliable sources, and then focus your attention elsewhere.

You can avoid contact with other people and wash your hands more carefully, but your ability to remain calm comes from within. That means you’ll have to take the necessary steps in reducing your stress,  anxiety and promoting calmness while the virus runs its course.

Meditation & Mindfulness
So, you’re anxious and stressed as a result of the rapid spread of Coronavirus. If you’ve never attempted meditation or any mindfulness techniques in the past, this is a perfect time. According to the Mayo Clinic, meditation can play a huge role in helping you to maintain your mental and emotional health, even benefiting aspects of your physical health.
Meditation can help you have a greater outlook on life (positivity, increased feelings of calmness, greater self-awareness, reduced levels of anxiety and stress, and improved focus. The best part is, there are many different types of meditation. If you’re able to focus for long periods of time, guided meditations or visualization techniques are the ways to go. When you’re looking to stay more active while quarantined,  yoga or Pilates are great options!

Finding a Creative Outlet
You might be stuck in the house for the next few weeks, but it doesn’t mean you have to resort to going stir crazy. In fact, this might only increase your feelings of panic! This is a great time to try out some new (or old) creative hobbies. When you’re focused on building or creating something new, you’re reducing the amount of focus on the negativity surrounding you. Creativity is a solid way of helping you to relax. There are a few things you might want to try out (if you have supplies at home); painting, coloring, or drawing, singing or playing musical instruments taking photos or videos of things you enjoy, building something with things lying around the house, writing, puzzles, learning a new language.
Reading something and then writing an essay about it (yes, remember English 101 class?). This is a great way to take your mind off the world’s troubles. Basically, the goal here is to find an activity or task, that requires an intense amount of focus and makes you happy. You won’t even notice that you spent the last hour drawing your favorite cartoon character.

Giving Back & Helping Others
It’s completely natural to be fearful of the unknown but giving back to others can help you to tackle fear. When you’re giving back to the community or helping those in need, you’ll be working to spread compassion and happiness rather than fear and anxiety. With so many people sick or self-quarantined, most people aren’t permitted to leave the home. However, these individuals do still have needs that they now can’t meet on their own. As long as you’re keeping your distance, you can deliver food and groceries, or do things like their yard work. It’ll make you feel good about yourself while also helping those who need it! So, call your neighbors, post something on your Social Media, to let those in need know you are available and how to get in contact.

Final Thoughts
You might not be able to cure COVID-19, but there are things you can do to reduce panic and invoke an overwhelming sense of calmness. By taking advantage of mindfulness, looking for a creative outlet, and even giving back to those who need it, you’ll be able to stay calm and centered, even now!

Until the next post,
Best,
Juan