How To Build Your Inner Resilience By Pressing Pause

How To Build Your Inner Resilience By Pressing Pause

Isabelle Griffith

Isabelle Griffith is a emotional wellbeing and resilience coach, yoga teacher, host of The Mindful Path podcast and regular Thrive Global contributor.  View profile

Pressing pause vs. pushing through 

A few weeks ago, I was talking to a client about her experience of burnout.

She described the feeling of emptiness, hollowness and the sense of being utterly depleted.

The day after she recognized these feelings, she didn’t get up. Going to work seemed like an insurmountable mountain.

She didn’t go that day, or any day for the following six months.

For months, she had been pushing through, past her exhaustion, stress, and anxiety. She had never taken the time to press pause and simply acknowledge how she felt.

By the time she noticed, it was too late.

 

When was the last time you pressed pause?

In our fast-paced life, we rarely take the time to pause, take a few breaths and notice how we ACTUALLY feel.

And while ‘pushing through’ might work for a while, eventually, it catches up with us. Our body shuts down, our mental health plummets – stopping is no longer a choice.

After months of living in an undercurrent of uncertainty, many of us are running out of steam, having lived in our stress response for such a long time. 

Between the uncertainty of what the future holds, the lines between work and family life blurring, the endless hours of zoom calls and the general busyness of life, it’s easy to see why we may be feeling emotionally and physically drained. 

Gradually, we have exhausted every ounce of resilience we had.

More than ever, this is a time to nurture ourselves and our wellbeing. 

And I wonder… when was the last time that you pressed pause? 

 

I don’t have time to press pause…

Pressing pause or slowing down often feels like a luxury we just can’t afford. We’re either too busy or we feel that stopping for a moment would be indulgent…

Yet pressing pause for a few breaths is the simplest way to de-activate our stress response and experience a moment of calm. 

Not only will it help you to re-gain a sense of peace and clarity, but each pause will also contribute to developing greater resilience over time. Think of it as the deep, nourishing breath you take as you come up for air when you’re swimming. 

 

This pause is your oxygen

 

How to press pause?

If you are feeling anxious or a little wobbly at the moment, here are a few simple ways in which you can pause, refill your resilience reservoir, and navigate these times with more ease:

1. Press pause : pause what you are doing and take a few slow and deep breaths. Imagine breathing in the smell of your favorite flowers and blowing softly on a candle as you breathe out. It will help to calm your nervous system down.

2. Ground yourself : notice the soles of your feet resting on the ground and the unconditional support of the floor beneath you. Relax all the touch points between your body and the chair you are sitting on. Remind yourself that you are safe. 

3. Ask yourself these 2 simple questions : am I ok right now? What do I need? It will help you to come back to this moment and to give yourself the support you need to feel better resourced to cope.

4. Learn to feel anxiety without drowning in it or resisting it : lean in and allow the feeling to run through you, noticing what it feels like in your body. If you start feeling overwhelmed, pull gently back and practice grounding again (see step 2).

5. Shake it off : use movement to shift the stagnant stress energy out of your body. Run, dance, walk, or simply shake your body. Imagine the stress and anxiety being released as if it was dripping out of your fingertips. 

6. Practice investigating your thoughts : what’s on your mind that is keeping you feeling anxious? Is there another way you could be looking at your circumstances?

7. Nurture your wellbeing : nourish your body, prioritize sleep and bring into your life more of what gives you joy and replenishes you physically, mentally and spiritually. 

8. Choose to see the glass half full : practice gratitude. When you despair at the state of the world and feel somewhat hopeless, try expanding your perspective and noticing the nuggets of positivity that are also present in your life. What is going well? What gives you joy? 

 

Don’t be fooled by the simplicity of these steps. Building resilience is like sowing a parachute – whilst each individual stitch might feel pointless, they each play a role in strengthening the structure. 

So today, give yourself permission to press pause and build the resilience you need to cope with life’s ups and downs with more ease. 

 

Short Article Review

Pressing pause is often seen as a luxury, an indulgence that we don’t have time for. Yet it is vital to help us feel more emotionally resilient. In the times we live in, pressing pause is like coming up for air.

If you are feeling anxious or stressed at the moment, here are 8 simple steps you can take to feel calmer and more positive:

  • Press pause and take a few deep breaths.
  • Ground yourself by tuning in to your body.
  • Ask yourself: am I ok right now? What do I need?
  • Learn to feel anxiety without drowning in it or resisting it. 
  • Shake it off: use movement to shift the stagnant stress energy out of your body.  
  • Practice investigating your thoughts. 
  • Nurture your wellbeing. 
  • Choose to see the glass half full by practicing gratitude.

 

The information in this article is not intended to be a substitute for professional medical advice, diagnosis or treatment.  Always seek the advice of your healthcare provider regarding any questions you may have about any medical condition. 

The Post How To Build Your Inner Resilience By Pressing Pause appeared first on Womanly Inspiration.

5 Makeup Myths That Every Woman Should Know

5 Makeup Myths That Every Woman Should Know

Kathy Huynh

Kathy Huynh is a a published bridal makeup artist, the owner of Kathy Huynh Artistry and a beauty business coach.  View profile

“Putting on makeup takes too long,” or “I just don’t have time in the morning,” or “I wish I could put on makeup every day, but it’s hard and I don’t know how.”  These are things I often hear from the women I work with.

When you think of putting on makeup, you probably feel stressed and overwhelmed—especially if you are someone who has very little to no experience in the beauty department.  You might even roll your eyes at the thought of getting up early to do your makeup every single day because you’re probably imagining a drawn-out, complicated process with way too many steps to remember and a table full of products that only add to the your overwhelm. I don’t blame you.

Social media has us thinking that putting on makeup means spending hours in front of the mirror, spending a ton of money on products and becoming a beauty expert is required in order to make it work. So yeah, it can feel discouraging, especially if you are not a beauty enthusiast or someone who has the luxury of spending a couple hours on getting their face dolled up.

But don’t worry, I am going to debunk five common makeup myths that every woman should know. After reading this article, you’re going to feel much more empowered to use makeup and have the peace of mind that you don’t have to do all the steps in order to look good and feel confident on a regular basis. In fact, I’ll be sharing some tips to help you create a simple makeup routine that works for YOU. Yes, it will save you time and it works for everyone– even if you are a busy mom or an entrepreneur or a makeup newbie! 

Makeup Myth 1: Makeup requires a lot of application of time

Believe it or not, makeup application can take as little as 10-15 minutes. Yep, my everyday makeup routine takes only 7 minutes (full face application).  The first step in having enough time, is to remove the belief that it takes a lot of time. Just like anything, the more practice you have, the better and more efficient you become.

The key to shorten the amount of time you spend in front of the mirror is to identify the 3 major features of your face that you’d like to enhance and spend the most time on….and the rest is just icing on the cake!

For example, I like to focus on enhancing my eyes, my skin complexion and my eyebrows. On days when I need to rush out the door, I just do those 3 parts and leave the rest out. When I’m getting ready for an evening out, I’ll add on the additional fun steps that really take my makeup to the next level.

Makeup Myth 2: You need to buy a lot of products in order to do good makeup

The beauty industry is literally a $532 BILLION dollars industry. So yeah, you can bet your bottom dollar that cosmetic companies are going to try and get you to buy everything off their shelves! Simple, everyday makeup requires only a few staple products.

You do not need to buy anything more than the essentials. This will take some time for you to play around with and find products that you LOVE. To save you money and overwhelm, I recommend buying quality products that have multipurpose use. For example, I love my IT Cosmetics “Your Skin But Better CC Cream” because it has SPF and color corrector!

Makeup Myth 3: Makeup is a complicated process with too many steps

We’re the ones making things complicated. Same rule applies here as it did to buying only the essential products–only do the essential steps. The key is identifying the important steps that work for you. Understanding WHY you are doing each step is going to help you tremendously in recognizing the steps that are unnecessary.

Do you really need to put on 2 layers of two different primers? Do you really need to sit and bake your face with powder? And do you really need to contour your face with cream AND with powder contour for your everyday look?

Weeding out the “extra” steps that YouTube makeup gurus love to emphasize is going to be a major time saver. I personally don’t use any primer, I don’t bake my face and I definitely don’t have time for both powder and cream contour!

Makeup Myth 4: You need to be a makeup enthusiast to do makeup

Just because you don’t spend your free time playing with makeup or watching a beauty guru play with her makeup on YouTube, it doesn’t mean that you are doomed. It doesn’t mean that you won’t be able to do makeup.

Knowing how to do good everyday makeup has nothing to do with art, or your desire to play with makeup. It is just a learned skill. It’s about understanding how the products work with your skin and how it looks on your face—that’s it! And just like anything, the more time you spend on getting to know your face and features, the better you’ll become at applying makeup. It’s about putting as much makeup on as you need to make you feel confident. You don’t like heavy eyeshadow? Great! You never have to put eyeshadow on. You just want your lashes to look longer? Perfect! Just put on mascara. Do what makes YOU feel good. You don’t need a degree to do that.

Makeup Myth 5: Using makeup makes you look superficial

Many women shy away from putting on makeup because they feel it would make them look and feel superficial. Yes, makeup does have the power of creating illusions and if you put enough of it on, you can transform into someone completely different. Heck, you can even look like your favorite celebrity if you wanted to!

However, when it is used in moderation, such as every day casual makeup, it can enhance your features and self-image.

Using makeup on a regular basis can make you feel more confident and feminine and you may even see an overall better version of yourself. The version you fall in love with every time you look in the mirror.

Makeup is not a tool for deception, it’s an act of self-love. You don’t want to look like Kim Kardashian? Great! Don’t put on makeup like her. You are in control and when you look and feel confident, you can do anything!

Now that we have busted these 5 myths on makeup and given you practical tips to get started, why don’t you try it out and see if you can come up with your basic daily make up essentials and routine.

 

Short Article Review

  • Makeup Myth 1: Makeup requires a lot of application of time.

  • Makeup Myth 2: You need to buy a lot of products in order to do good makeup.

  • Makeup Myth 3: Makeup is a complicated process with too many steps.

  • Makeup Myth 4: You need to be a makeup enthusiast to do makeup.

  • Makeup Myth 5: Using makeup makes you look superficial.

The content in this article is for informational purposes only and is not intended as legal, tax, investment, financial, medical or other advice.  Always seek the advice of a licensed professional regarding any questions you may have.  

The Post 5 Makeup Myths That Every Woman Should Know appeared first on Womanly Inspiration.

7 Mental Shifts for Conquering Any Obstacle

7 Mental Shifts for Conquering Any Obstacle

Rashmi Schramm MD

Tong (Toni) Liu MD is a Cartoonist, Life Coach, and Family Physician focused on women’s preventative care.  View profile

What is your biggest Obstacle in life right now keeping you from getting to where you want to be? Is it asking for a raise? Losing weight? Making time for hobbies? Improving relationships?

Life can throw incredibly tough challenges at us. But EVERYTHING is conquerable!

Our brain is our most powerful weapon, and some small, simple mental shifts can help make tackling any obstacle much easier. 

1. Break it down into small daily steps

Visualize yourself as the Heroine of your story and your Obstacle as an enemy. It’s not some insurmountable wall; it’s another being, with weak spots. What is your SuperHeroine name and powers? What is your Villain’s name?

Break it down and list small steps you can take to fight it, targeting those weak points. How can you see your Obstacle from different angles, and come up with new ways to tackle it? If you’re feeling stuck…

2. Seek support from others

Find and speak with others who have conquered this before. You are never alone in the challenges you face, no matter what they are.

Reach out for a support group or listening ear, or do a brainstorming session together. Hire a coach, therapist, accountability partner, lawyer, whoever you need to support you in your journey.

Know that you are worth supporting and that it’s never a burden. We were not built to do everything alone.

3. Celebrate your wins every day

Give yourself a pat on the back at the end of every day, no matter how much or little you’ve done. Be kind with yourself. You don’t need to work on it every day, as long as you don’t give up working on it.

4. Practice gratitude

No matter what you’re facing, there are people who would love to be where you are at already. It may help to remind yourself that some people would love to be you. It helps you feel more grateful for all that you have already.

5. Adopt a growth mindset – Progress, not Perfection

Be forgiving of yourself when you make mistakes or if your progress is not where you want it to be. It’s okay to take 2 steps forward and 1 step back.

As long as you are moving, you are getting closer to your goal every moment. It’s a matter of WHEN, not IF.

If it takes about 10,000 hours to become an expert in anything, it’s ok if it will take you a long time to conquer your Obstacle. It’s a marathon, not a sprint. You WILL get there if you put in more time and effort; it’s not a question.

6. Look back to see how far you’ve already come

Zoom out from your Obstacle from time to time to see the progress you’ve made. Remind yourself that you are amazing and capable of anything.

Especially as women, it can be so easy to downplay all our accomplishments. Give yourself the recognition and acknowledgements you deserve!

If you’re having trouble, ask someone else to remind you, or write in a journal to yourself as if you were your good friend.

7. Consult Future You

Envision yourself 5, 10, 20 years later. How big or important will this Obstacle be? Will it still matter by that time?

If it will, try to put yourself in Future You’s shoes, who has conquered this already, and ACT AS IF you are already a winner triumphant over this Obstacle. When stuck, ask “What would SHE do?”

What is your Obstacle? What kind of SuperHeroine are you and what kind of Villain is your Obstacle?

 

Reach out to me anytime if you’d like more support!

 

Short Article Review

  • Our brain is our most powerful weapon. We can do ANYTHING we set our minds to, especially if we adopt some small mental shifts.
  • Your Obstacle always has weak spots. It can always be broken down into manageable daily steps.
  • Celebrate yourself and the entire journey. Acknowledge yourself for where you’re at, how far you’ve come, and how you’re doing every day.
  • Be kind and forgiving towards yourself. Aim for progress, not perfection, and know that it’s a matter of WHEN, not IF you conquer your Obstacle.
  • Seek help and support from others as needed. You are never alone, and we were not built to do everything alone.

The content in this article is for informational purposes only and is not intended as legal, tax, investment, financial, medical or other advice.  Always seek the advice of a licensed professional regarding any questions you may have.  

The Post 7 Mental Shifts for Conquering Any Obstacle appeared first on Womanly Inspiration.

Positive Vibes Only

Positive Vibes Only

Valerie Green

Valerie Green is a certified Integrative Nutrition Health and Wellness Coach.  View profile 

“A positive attitude gives you power over your circumstances instead of your circumstances over you”

Thinking positively isn’t necessarily all about walking around with a constant grin on your face, skipping through life expecting and believing that everything that happens is for the  best.  Nor is it about burying your head in the sand ignoring unpleasant situations.  Having a positive attitude is the ability to accept that there are always going to be challenges, but with the right mindset you are able to reframe any negative self-talk – the endless stream of thoughts and chatter running throughout your head. 

 

In this article we discover:

  • How our thoughts affect our brain health and wellbeing
  • How thinking positively creates resilience
  • How we can adopt a positive mindset

 

Brain Health

Positive thinking may help with traumas such as stroke, brain injury or tumours.  Negative emotions prevent your brain from seeing other options and choices available to you.  Having happy positive thoughts releases the neurotransmitter serotonin, also known as the happy chemical, inducing a sense of calm and focus, as well as decreasing the stress hormone cortisol.  Serotonin helps regulate your mood naturally.

 

Stress and Well-being

A positive outlook enables you to cope better with stressful situations, reducing inflammation on your body.  An optimistic person is better equipped to handle a disappointment by the ability to focus on what they are able to do in order to change the outcome.  Research suggests that positive people may lead healthier lifestyles as they wish to make better choices for their health. 

 

Improved Resilience

Rather than falling apart at the slightest hiccup, positive thinking can help you better face a crisis, disappointment or trauma, with strength and resolve increasing your ability to cope with problems.  Resilience is your mental ability to bounce back. 

 

How to Increase Positive Thinking

Smile – A study has shown that smiling reduces your heart rate and blood pressure.  Watch a funny movie.  Seek humor in everyday events. 

Reframe your situation – Accept you may not be able to control your current predicament, but you can control your response to it.  Try to find a way to put a positive spin on it.

Journal – Write a gratitude list before retiring for bed listing at least 3 things you are thankful and happy for that day.  The more positive value that you see in life, the happier you become.

Meditate – Research has revealed that people who meditate daily display more positive emotions than those who do not.  Close your eyes.  Focus on your breath and relax.  Be in the present moment.

Play – Make space in your calendar to pursue your hobbies or learn new skills that will bring you joy.

Surround yourself with positive people – Negative people  can drain your energy, possibly raising your stress levels.  Surround yourself with others who are positive and dependable.

Follow a healthy lifestyle – Fuel your body with a balance whole foods diet and take daily movement.  Be mindful of what books you read, tv and movies you watch.  It is important to feed your mind too. Eat well, move well and be well. 

Positive thinking is being realistic, having faith in your abilities and trying to make the most of a bad situation.   It’s looking for the upside and solutions.  If you want greater confidence and self-esteem, energy, focus, improved health and sleep, cultivate a positive belief system.  

 

Short Article Review

  • Having a positive attitude is the ability to accept that there are always going to be challenges
  • Positive thinking can help our brain health
  • A positive outlook enables you to cope better with stressful situations
  • Positive thinking can help you better face a crisis, disappointment or trauma
  • You can increase your positive thinking by different methods including smiling, reframing your situation, journaling, meditation, play, following a healthy lifestyle, and surrounding yourself with positive people

      

    The content in this article is for informational purposes only and is not intended as legal, tax, investment, financial, medical or other advice.  Always seek the advice of a licensed professional regarding any questions you may have. 

     

    The Post Positive Vibes Only appeared first on Womanly Inspiration.  

    How To Set Goals For A More Meaningful Life

    How To Set Goals For A More Meaningful Life

    gina keeping

    Stacey Natal is a NYC based artist, photographer, educator and creative coach. View profile 

    There’s no time like the present to make positive changes in your life.  Why wait until New Year’s when you have NOW?!? Before you set new goals let’s get a clear foundation for what a meaningful life looks like to you. It will be different for everyone but it involves living with purpose. Living a life authentic to you.

    Get a journal out and ask yourself these questions…

    What brings me joy?

    How do I desire to feel most often?

    What does an ideal day look like for me?

    Once you have clarity around these things, knowing, setting and achieving your goals will be that much easier. Let’s get started!

    Do a Brain Dump

    Make a list of all of your desires in all areas of your life. These could be in different categories like career, finance, health, relationships or other categories like things and experiences. No need to filter or overthink at this point – just get it all out of your head and onto paper where you’ll be able to see and review everything.

    Are they really YOUR goals?

    Once you’ve gotten everything out, go back through your list and see which goals are actually YOURS. What do I mean by that?!? Sometimes we set goals based on “shoulds” or what we want for other people, or what other people want for us. For example, a goal of yours could be to read 12 books a year because you think you should, not because you really enjoy reading. Another example could be taking a trip to Disney because the kids would love it but really, you’d love to go on a creative retreat in Sedona. Another could be to have a goal to get a certain job because your spouse thinks it’s a great idea. Get clear on what you desire for yourself.

    Which ones excite you the most?

    Now that you’re clear that your desires are actually your own, go through the list again and see which ones excite you most – really light you up so much so you can actually feel it in your body! These are the goals to start with!

    Why is this important to you?

    If something isn’t important to us, we just won’t do it. That’s why it’s crucial to know the “why” behind your exciting goal. Knowing the why will keep you going if and when obstacles come up. You’ll be able to push through and keep going!

    Set A Time Frame

    Goals need a time frame otherwise they can just hang out there forever. Time will go by and you’ll be no closer to achieving your goal than the day you first wrote it on your list. Setting a time frame will give your goal a sense of urgency and will make it easier when creating an action plan.

    Break It Down

    Now that you have a number of goals that you’re excited about and you’re clear about the reasons behind the goals, it’s time to create an action plan! Many people get stuck because the goal seems too big and overwhelming so they stop before even getting started. The best way to actually achieve a goal is to break that big goal down into small tasks. I’m talking as small as possible! This way each task seems doable and once it’s done, you’ll get to cross it off your list. We all know how great it feels to cross something off our to-do list! You’ll start to build up multiple little wins which will create momentum to getting to your bigger wins!

    The journey of working on a goal is as important as achieving it. You learn and grow as you go. When you do things that bring joy to your life it will have a positive ripple effect on others in your life. You deserve to be, do and have all that you desire. Make yourself a priority and get going on your goals! 

     

    Short Article Review

    • Do a brain dump – get everything out of your head and onto paper – unfiltered!
    • Assess if these goals are truly your own
    • Decide which ones are most important and light you up with excitement
    • Commit to a time frame to make it happen
    • Break it down into tiny manageable steps and keep going!

      

    The content in this article is for informational purposes only and is not intended as legal, tax, investment, financial or other advice.  Always seek the advice of a licensed professional regarding any questions you may have. 

     

    The Post How To Set Goals For A More Meaningful Life appeared first on Womanly Inspiration. 

     

    The Many Masks We Wear- Show Your True Self

    The Many Masks We Wear- Show Your True Self

    gina keeping

    Gina Keeping  is a Life and Business Mentor with a mission to empower women to create a life of clarity, confidence, and intent. View profile 

    It’s time to take off the masks

    As women, we wear so many masks. Each mask represents a “self” that we feel we need to bring to the table. Mother. Wife. Teacher. Business Woman. Sister. People Pleaser. Fixer Upper. Best Friend. Knower of ALL Things. You get where I am going with this. Every single one of us wears a mask and struggles to show up as our true, authentic self. 

    For many, we have been acting for so long that we really don’t know anymore who our TRUE self is.

    Sure, we hold a work title. But that isn’t who we are, it is what we do. You may be a mother, but it is not who you are. You may be a wife, but there is so much more to your amazing self. 

    Just think about it for a moment and honestly ask yourself, “Who am I?” What if I told you are not allowed to use the title you hold? Can you still answer it?

    Do you keep coming back to WHAT it is you do rather than WHO you are?

    Most people can’t answer that question. Many have no idea how to start discovering who they are and then authentically stepping up to the plate and allowing their quirks, uniqueness and awesome self to be seen. 

    Why? Why do women find it so hard to be vulnerable? To show their flaws. To be real. To be authentic.

    The bottom line comes down to the fear of being judged. In fact, this is the killer of most dreams. The thing that holds you in place as if your feet are cemented to the ground. The thing that keeps you up all night feeling stuck. The thing that makes it impossible to know who you are because, as one mask comes off, another one has to go right back on. 

    So what do you do with this?

    You start by slowly taking off your masks. It starts with saying no to things that don’t serve you and that don’t align with who you are. It starts by peeling back some layers and doing inner work. It involves letting go of the expectations that others put on you. It means going against the grain and blurring the lines. It involves believing in yourself enough to look deeper and to decide to GO FOR IT. It is being willing to be ok with others not liking you. It means stepping up, finding time for you, and filling your cup.

    You do this by taking one step at a time. You do this by learning, growing, and moving forward, even if you stumble 3 steps backwards. 

    You do this by refusing to quit and refusing to wear masks that cover up your awesomeness. 

    You do this by refusing to conform for anyone and, instead, really owning all of who you are, the good, the bad, and the messy. 

    You do this by being vulnerable. 

    You do this by slowly coming back to yourself. By staying in the present and diving into the work that allows you to block out all the noise and look within. 

    I know it sounds corny, and like something right from a greeting card, but the truth really does lie within. 

    As you start to peel back the layers and get in tune with who you are, this is where the magic happens. This is where confidence is born. Where resilience is solidified, and you slowly but surely discover you again. 

    The unpopular opinion of it all is that you are in control. You get to choose if you keep wearing the masks. If you keep conforming. If you keep settling. AND you get to choose if you have enough. If you are going to stop pointing the finger and take back your power. This is something only YOU can do. 

    Your story can only be written by YOU. Only you can decide your ending and how you are going to live. It’s time to take off the masks and finally let your amazing self be seen. To let go of the expectations of others. To promise never to silence your authentic self again by wearing masks that were designed by society and those around you. Your sparkle is too dang precious to be dimmed by the many masks you have been wearing, because you are so much more than that. 

    You are beautiful. You are amazing. You are fierce. You are capable. YOU ARE ENOUGH. 

    It is time to get rid of the mask and shine that beautiful light of yours. 

    Are you with me?   

     

    Short Article Review

    • Pointing out all the masks we wear in a run of the day
    • Knowing who we are without the masks
    • How to get rid of the masks
    • Personal responsibility of moving forward
    • It’s time to ditch the masks

      

    The content in this article is for informational purposes only and is not intended as legal, tax, investment, financial or other advice.  Always seek the advice of a licensed professional regarding any questions you may have. 

     

    The Post The Many Masks We Wear- Show Your True Self appeared first on Womanly Inspiration.