Let’s Talk About….Anxiety

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ANXIETY

What is anxiety?

Anxiety is a normal response to stress or a dangerous situation and it’s often referred to as the “fight or flight” response. Anxiety helps you by preparing your body to either run away or fight back.

It’s a feeling of fear or apprehension about what’s to come and is almost always accompanied by feelings of impending doom. Related to a fear of the unknown, such as the first day of school, going to a job interview, or giving a speech may cause most people to feel fearful and nervous. This is mostly due to negative thinking. It is unpleasant, but used positively may motivate you to work harder and to do a better job. It is actually an evolutionary survival mechanism. It’s also the most prevalent mental health condition.

Anxiety becomes problematic when it is constant or in reaction to inappropriate circumstances, which over time can negatively affect your day-to-day life. It can affect your thoughts, behaviour and physical reactions in your body.

When does it occur?

Anxiety occurs when fight or flight is triggered daily caused by excessive worrying and when the stress response is not just switched on for an emergency. When the excessive fuel in the blood isn’t used for physical activities, the chronic anxiety and outpouring of stress hormones can have serious physical consequences. If excessive worrying and high anxiety go untreated, they can lead to depression and even suicidal thoughts.

As we become anxious, we start to release stress chemicals and our body thinks we have something to be anxious over so our natural survival instinct the ‘fight or flight’ response takes place. ‘Fight’ to stay or ‘flight’ to flee from emergency. If we don’t know what to do with our problem and don’t take action to resolve the problem our emergency switch stays switched on and the adrenal glands continue to secrete adrenaline and many other hormones too, such as cortisol, adrenaline (epinephrine) and nore-adrenalin (norepinephrine). These tell the body that we have an emergency and so we continue to act automatically to overcome the so-called emergency.

Illness

Sometimes our symptoms cause us to become anxious. We may believe that we won’t get better. This blocks our energy flow which slows our healing process and delays recovery and wellbeing.

Also, anxiety creates an acid environment whereby disease can grow and so perpetuates our symptoms.

Causes of anxiety include:

  • Stress
  • Traumatic life experiences
  • Thyroid problems
  • Dysfunctional serotonin
  • Excessive alcohol (although one glass of red every day with a meal is great for gut health – but only red!)
  • Caffeine or sugar intake
  • Hormone imbalance
  • Illness

How we create anxiety

We create anxiety when we falsely negative message and believe the messages to be true and also when we ‘speed up’ our body by doing too much, or rush around or are constantly on the go. Adrenaline gets secreted and anxiety kicks in because the body believes there must be a real danger for it to have speeded up and there must be a real danger to be running away from. We may have trouble sleeping too because we have ‘speeded up’, are worried or anxious and we need sleep to regenerate every cell in our body.

The body will always try to reach homeostasis, but it will struggle to do so if too many things antagonise it and more and more symptoms of disease will be made if we don’t stop the antagonist root cause.

 

Poor Diet

A poor diet can lead to many anxiety symptoms, including moodiness, fatigue and abnormal blood sugar levels that cause nervousness and the jitters. A poor diet can also lead to weight gain. And this can impact your body image and bring on feelings of worthlessness and self-doubt and anxiety for feeling this way.

Eating anti-inflammatory foods can be a natural remedy for anxiety because they are important for neurotransmitters synthesizing and balancing your mood and stress response. In addition, it’s also important to eat healthy fats, unrefined carbohydrates and lean protein. To improve anxiety symptoms, make sure you add vitamin B foods, magnesium rich foods, foods high in calcium and omega-3 foods to your diet.

Eat:

  • Wild-caught fish (like salmon, mackerel, tuna, white fish and herring)
  • Grass-fed beef
  • Organic chicken
  • Nutritional yeast
  • Eggs
  • Yogurt or kefir
  • Leafy greens (like spinach, kale, chard and collard greens)
  • Fresh vegetables (like celery, bok choy, broccoli, beetroot and artichokes)
  • Fresh fruits (like blueberries, pineapple, bananas and figs)
  • Sea vegetables
  • Healthy fats (like avocado, coconut oil and olive oil)
  • Beans (such as black beans, adzuki beans, chickpeas and fava beans)
  • Legumes (like lentils and peas)
  • Nuts (such as walnuts, almonds and cashews)
  • Seeds (including flaxseeds, chia seeds, hemp seeds and pumpkin seeds)
  • Unrefined grains (like farro, quinoa and barley)
  • Vitamin B – liver, meat, eggs, yeast extract, nuts, cod, cheese, wholewheat, green vegetables
  • Vitamin C rich foods – papaya, citrus fruits, strawberries, bell peppers, broccoli, Brussels sprouts, dark leafy greens such as kale, mustard greens, chard
  • Magnesium rich  foods  –  alfalfa,  apples,  apricots,  avocados,  bananas,  black-eyed  peas, blackstrap molasses, brown rice, cantaloupe melon chamomile, dandelion, dulse, figs, garlic, grapefruit, green leafy vegetables, kelp, lemons, liquorice, lima beans, nuts, parsley, peaches, peppers, soybeans, tofu and whole grains
  • Glutathione production – Arugula, bok choy, broccoli, brussels sprouts, cabbage, cauliflower, collard greens, kale, mustard greens, radish, turnip, watercress
  • GABA production – eat sulphur-rich foods broccoli, cauliflower, onions, garlic, leeks, shallots and avocado, kale, spinach, chard, cabbage, arugula, mustard greens, egg, grass-fed beef, halibut, legumes, brown rice. Vitamins B3, B6 and B12 work in a number of enzyme reactions to help convert glutamine to GABA.
  • Serotonin production is made from tryptophan, an essential amino acid abundant in fish, eggs, chicken, turkey and other meats. Iron, zinc, & vitamins B3, B6 and C.
  • Dopamine, the most powerful of your stimulating neurotransmitters, is responsible for many of the “highs” you feel. The brain converts the amino acid tyrosine – found in protein – to dopamine with the help of folic acid, vitamin B6, magnesium and zinc. You’ll find extra tyrosine in almonds, avocados, dairy products, and pumpkin and sesame seeds. A related compound, tyramine, is rich in aged cheeses, such as aged cheddar and Stilton.
  • Norepinephrine (also known as noradrenaline) is another stimulating neurotransmitter. The brain makes it from dopamine, with the help of the mineral copper and vitamins B6 and C. Like dopamine, norepinephrine is ultimately derived from the amino acid tyrosine.
  • Pre and probiotics weekly – kombucha tea or sodas, organic miso soup, organic pickles or sauerkraut, organic kefir or yogurt
  • Organic green

Breathing

A general rule for breathing to bring you back to a more relaxed state, is low and slow. There are many different breathing techniques that experts use for all sorts of solutions. Anything from stress to helping to cure illness.

As a starting point it is good to just become aware of your breathing. Is it shallow? Deep? Slow, fast? Is it from the chest? Tummy? A healthy person should be able to do both easily. Practising breathing awareness at some point every day is the way to start good breathing habits.

To immediately de-stress, make your exhales longer than your inhales and whilst doing so, free your mind and engage in positive affirmations whilst doing it. I always practise a deep inhale count of 7 and exhale 14, filling my lungs and belly. Do this a few times and you will instantly feel more relaxed but energised.

Never breathe through your mouth. If you do then you must practise breathing through your nose and change your habit!

Another breathing technique I use when dealing with a stressful situation is I breathe deeply and then using my hands to ‘push away’ in front of my body (either slowly or assertively), the subject of my stress. I visualise creating distance between myself and the problem knowing I can solve it better by ‘stepping back’ and breathing deeply.

Meditation music is amazing when combined with breathing practice.  Plenty of free music in this category on the internet.

Nothing lasts for ever. We would love the good times to pass slowly and the bad times quickly but at this time we must find joy in everything we do.

Get rid of all the negative things that sap your energy and avoid those who spread doom and gloom. Their energy will have a bad affect in your mind and body.

And breathe…………!

How to Help your Teen Grade Up for Exams while transforming Stress into Success

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Covid19 has caused total disruption in our lives, businesses and our families and one that we are all especially aware of revolves around the education of our children and the hours they have lost during lockdown and restrictions.

For several years I have been helping students of all ages to calm their mind, reduce anxieties and adopt much better ways of learning and revising.

I’ve now put together a webinar for all you parents of teens,  for the same price of 2 coffees, to enable you to really help your child in a practical way, easily and on an ongoing basis without being pushed away.  Now is the best time to start for next year’s GCSEs.

Alternatively I am still doing one to one coaching directly with the students.

Here is the link to the Eventbrite page for the webinar

https://www.eventbrite.co.uk/e/help-your-teen-grade-up-for-exams-while-transforming-stress-into-success-tickets-119882771597

 

Here are some testimonials –

Thankyou so much for the help you’ve given a family member preparing for exams. Its such a challenging time and your help has been extremely valuable. This person was initially a little sceptical about the potential benefits but is now completely won over.

Nick Hodgetts, Ipswich

A lovely lady who travelled all the way from South London to Ipswich – that was a cost to her time, money and her hopes. I didn’t want to let her down and we spent 3 hours covering everything from mindset to the practical side – no 2 people have the same programme – it is developed as I see fit for that person.

Erin has given me permission to print her testimonial and has already recommended me.

I just wanted to message you and say a huge THANK YOU! 
I had an exam last week and it went really well. Completely different to previous ones. I didn’t throw up, there was no crying, I could manage to get words out, I had perfectly steady hands and the teachers were happy with how I went. We get our results in a few weeks, so I will find out then how different it actually was. I am so surprised at what a difference it made. 
I still have 5 more exams to go this term, they are close together at the end of term – so will be interesting to see how they work out, but I am so much more confident. Other people were commenting on how I was different too. 
You have made a world of difference, thank you so much.
Your very happy student, 

Guest Post from a fellow Coach – Become a Leader Instead of a Manager to Build a Better Team

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Become A Leader Instead Of A Manager To Build A Better Team During your career, you may have been employed by a few managers and you may even have been lucky enough to be on the team of a great leader. A leader will inspire everyone to do their best.
He will also make his team feel good about coming to work each day. When you have a manager, you will, in most cases, just show up, do your work and be done each day. Some managers may pit themselves against the employees. The entire workplace has an us and them attitude and are pitted against each other instead of joining forces and being a team that can work together to help the entire company. A Leader Inspires In some cases, a manager is somebody that hands out assignments and then disappears into his or her office.

But a leader is somebody the team will see regularly on a daily basis because she is involved and passionate. A leader will be a part of the team that carries the most responsibility but also remains available to give guidance. More importantly, a leader will inspire the team to function at their best and not order them to do so. A Leader Earns Respect Where a manager makes demands, a leader makes requests. Of course, there will be moments when a leader needs to take full control but only when the situation calls for it. By looking at your team as people with different skills and assets, and respecting each person’s own individual qualities, contribution and worth, you earn your team’s respect. The moment a team respects a leader, they will instinctively do their best.

A team respects a leader who stands beside them and works with them, not above them. Sometimes, this means being the first one at the office and the last one to leave. On the down side, as a leader, you will also be the one who has to make the hard calls.

It’s up to you to keep morale up and to be fair and treat everyone equally. This could result in having to get rid of someone who isn’t pulling their weight. A Leader Takes Responsibility If a project fails, regardless of what the cause was, take the responsibility for it. Don’t blame others. However, when a project is a success, a good leader doesn’t take full credit and is sure to credit the entire team for the success. Delegate duties and don’t micro-manage. Respect your employees enough to allow them to complete the tasks that you have assigned without interference unless you are asked to help. Have discussions where everyone can speak freely and consider their strategies. Just as it is important for a leader to give direction, it is also just as important to listen and see potential. Trust is a crucial part of building a good team and your team needs to know they can trust you to stand up for them. They need to know that you have their back in certain situations. Becoming a good leader takes time and experience.

Keep your mind open and truly see the potential in others. Treating people with respect often garners respect back. If you are just starting out in a position of authority, try to find a mentor that you can look up to and learn from. Ask questions and watch how he or she handles situations. Continue to educate yourself on how to become a better leader. You will make mistakes along the way but use each mistake to help you to continue to grow as a person that others want to follow. Nobody said being a leader is easy, but it’s definitely a position that can bring great personal rewards. Once you’re there, just remember that you have to serve your team and in return, they will carry you to success.

Andrea Taylor is the Coaching Support Director at
LifeCoachHub.com, a site that networks life coaches with individuals looking to make improvements in their own personal and professional lives.

The Power of Confidence

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Very often, having self-confidence is looked at as the ultimate social skill. We all crave it – and for good reason.

People with self-confidence usually find the world a much better place than those who suffer from a lack of it. It’s almost as though they see the world through rose-tinted glasses.

Why is this? Why do people with self-confidence lead so much better lives? Here are some reasons why confidence is such a highly sought after trait.

Confidence breeds trust

People usually find it a whole lot easier to trust a confident person. (Please note, there is a big difference between confidence and over-confidence, the latter of which does not breed trust at all!)

When you go for a job interview full of confidence, the interviewer plays off of it, and he gets the feeling that you are capable of performing the tasks required of the job scope.

When you ask someone out on a date, a confident person gives the girl (or guy) the feeling that they are in good hands and they will trust that a good time will be had.

A confident person is like a man wearing an invisible sign reading “I can do anything, and I can do it well!” – and people’s first instinct will be to trust the person.

Confidence breeds affection

Confident people are well liked by their family, their peers, their colleagues, their business associates, and their friends and by anyone they meet, really.

This may be due to the fact that confidence is akin to happiness. And people enjoy the company of happy people. This is a fact – after all, do you enjoy the company of a sad person? I didn’t think so.

So a confident man is a happy man. And a happy man always has more friends than a sad person.

Confidence commands authority

When a confident man speaks – other people listen. Maybe it’s in the way he talks, or maybe it’s what she is saying, or maybe it’s the reason why they say it.

We’ll never know what exactly the reason is – but the reality is that confident people find it so much easier to get other people to cooperate with them.

And if a confident person can breed trust and happiness in all the people that he or she meets, and can convince people to listen and adhere to what he or she says, then it only follows that he or she will have a much easier path in life than most people.

The power of confidence – it truly is a magical thing. And the best part is, it’s something that everyone and anyone can learn.

So if you wish to benefit from the advantages of self-confidence, now would be a good time to start nurturing that confidence.

I’m happy to have a no obligation telephone conversation about areas of confidence of performance you wish to improve. i guarantee results

email me nadia@naccoaching.co.uk in the first instance.

 

 

Make the Days count with Opportunity Thinking

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One of the things that fascinates me as a coach and a people watcher, is the remarkable achievements people make, even when faced with a mountain to climb.

I’ve just finished reading a book about Katie Piper, a beautiful TV presenter, who had acid thrown in her face by an ex boyfriend. The agony, pain, fear and then the realisation, acceptance, joy was an engrossing read.  The destination reached was because she never gave up and grabbed every opportunity to make her life better and of those who also suffered burns and acid attacks.

I would go as far as to say that she turned a tragedy into a personal triumph,

Opportunity thinking requires spotting them in the first place, being open to new ideas, courage to take them, welcoming the challenges and evaluating often.

The opposite to opportunity thinkers are those who don’t like to hope in case they are disappointed, who wear the black hat to think about how it all might fail (useful in a team but not the way to live life to the full). They are full of fear and pessimism.

And the most successful people are optimistic.

The first step towards becoming more confident and bold, and therefore more likely to be an opportunity taker, is to achieve the goals you have already set yourself – and then set some more. Constant learning and personal development is a fun and rewarding way to live a life and i also have a theory that mother nature appreciates a being that doesn’t stand still rather than a being that just carries out the same things day in day out, never growing, expanding or changing.

Work backwards from the dreams you want and break down the actions required. Make sure you understand the consequences of your decisions, thinking of all the stakeholders involved.

If your mind isn’t aligned it with your values and the people you care about, aims and goals are far less likely to happen.

Know your ‘Why’ – this is a biggy.

What are the daily, weekly, monthly commitments to this action – what can you delegate or where can you ask for help? From whom?

What are the risks and what are the acceptable levels? Where are the real opportunities?

Think about when convenience is chosen over difficult action or decisions – take my 10/10/10 test, which is:

How does this decision affect the next 10 days,  10 weeks,  10 months etc. Sometimes short term thinking is valid, sometimes long term solutions are more desirable.

Be the Captain of your Own Ship. Set sail but don’t ignore other horizons.

And if there are barriers or challenges, see them as pirates that you need to throw off your ship. Pirate Procrastination being the first one to throw overboard, followed by Pirate Pessism!

And if you want to get there even faster – hire a coach, like me!

Business Season Cycles

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When December approaches I often find myself reflecting on the year just passing and thinking of the aims I had at the beginning of the year.

I tend to have ‘themes’ for each year which guide where i am going to concentrate my efforts and invariably find Winter the season for cutting back, eliminating and letting go.

As business owners we all try to do too much, start new things without finishing them and procrastinate on our goals.

I see Spring as the season to think about new products and services, new ways to wow our customers, The Summer for making new contacts and getting those products out – so much nicer to network when the sun is shining! – and Autumn for nurturing all our relationships, cementing joint ventures.

Winter reflection is very important to me – its not something I do overnight. Good incisive questions like;

What was it that I did so well, that I should do more of it because it made the biggest difference to my business?

What’s the next thing and how does it help achieve my overall long term goal?

What did I enjoy, what didn’t I enjoy, what else can I delegate? Was i bold enough?

What’s my main theme for the year to help my own personal development?

These and many more need answering before any new goals are considered. It might just be a question of reviewing and updating current ones.

 

Increase Your Self Esteem

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Whether you work for yourself or for other people, daily events and setbacks can diminish our self belief, confidence and motivation temporarily or even for longer periods.

It doesn’t seem to matter how many times I try to tell my clients that these challenges can be a blessing in disguise, there are times when we feel depleted of all energy and focus.

The best way to combat this is to ask some really good questions and learn how to identify and challenge negative beliefs.

Write down all those limiting beliefs and try to challenge them by finding evidence to the contrary. Focus on the positive things and write those down too. aim to have at list 30 things you like about yourself – ask your friends and family too.

Try mindfulness techniques which is simply about bringing yourself and paying attention to the present moment. This will make you more aware of all the chatter that goes on in your head. Being self aware is half the battle.

Do activities that you enjoy and are good at – this should help you overcome the disappointments you feel and spend time with positive people.

Don’t compare your situation with anyone else – we are all unique and do not know everything that is going on in other people’s lives and businesses.

Be assertive and say no when you really don’t want to do something but also be helpful and considerate to others.

Get into the habit of saying positive things about yourself and other people and just don’t sweat the small stuff

Get yourself a coach – I can normally change round a persons confidence and performance levels in a matter of hours, over an average of 4-6 weeks weekly sessions.

How to motivate and incentivise your team

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Offer your employees rewards for a job well done. Use both verbal and financial motivators and incentives.

A big challenge in team building is coming up with new ways to foster and maintain a high level of motivation. How do you keep teams of people excited and driven to succeed over long periods of time? How do you keep your team motivated to improve their performance, and increase their achievements?

It is important to note that we’re not just talking about individuals, but teams of people working together. It is fairly simple to motivate a single person, but an entire team of motivated people will generate significantly higher results.

The key here is to give incentives for individual and team accomplishments. Incentives that reward based on collective achievement require people to work together and motivate each other to succeed.

Before we start talking about monetary and incentive-based rewards, it’s important to look at motivational factors that are not incentive-driven.

a. Make sure to display clear confidence in your staff’s ability, and give them room to work unsupervised where possible.

Employees who feel their managers and supervisors believe and trust in their abilities are happier and will always perform at a higher level than those who do not. They are motivated to “prove them right” and feel supported in their efforts.

Micromanagement quickly reduces morale. It is essential that you and your managers clearly express confidence in your team members. You hired them to do a job, perform a role, so you must ensure they have the space to do so.

b. Set up a system that rewards performance, and provides incentives for reaching milestones or targets.

Incentives are great motivators. An incentive is a reason to perform or act in a certain way. For example, if your team increases sales by 40% by month’s end, they will be treated to an expensive dinner.

Incentives need to be specific and have deadlines in order to be effective. In the example above, sales need to increase by 40% by the end of the month in order for the team to receive their dinner. If sales only increase by 30%, or if they increase by 40% at the end of the second month, the team does not earn their reward.

Time-specific incentives increase the sense of urgency, and encourage staff to work harder to achieve the objective. If the incentive is not time-bound, there is no reason to work faster or harder, since staff will assume they will reach their milestone “eventually.”

It’s up to you how you choose to structure your monetary incentives, based on your budget and resources. Remember to ensure that the terms of each incentive are clearly outlined, and that both parties (you and your employee) understand the agreement.

Monetary Incentives

  • Commissions
  • Bonuses for completing a challenging project, or hitting a target
  • Rewards for highest producing employee
  • Salary increases based on met targets

Gift rewards

  • Spa Gift Certificates
  • Books – consider motivational or business-related topics
  • CDs or DVDs
  • Meals – lunch or breakfast
  • Other gift certificates – gas, food, meals, local shops
  • Movie or theatre tickets
  • Weekend getaway – hotel, meals, etc.
  • Flowers
  • Gym Membership

Don’t overlook the value of company time spent enhancing your employees working environment, or their relationships with each other.

Team building is the final piece of the human resources puzzle – including recruitment, staff training, retention and professional development.

Happy employees will work hard and be loyal to your business, which translates into more capital in your bottom line. You can achieve this many ways – as I’ve described in this E-Class – and it doesn’t have to cost you any money at all.

A huge part of your success as a business owner lies in your ability to manage and support the people who work for you. If this is difficult for you (and it is for many entrepreneurs!), make sure that you surround yourself with strong managers and motivators who can help cultivate a profitable team.

Brian Tracy e-Book Blowout Sales – Save 30-50%!

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Those of you who follow me know how much I love Brian Tracy

 

Well..

This is new… and exciting!

Brian Tracy, Success Expert, and Best-Selling Author is having an e-Book blowout sale.

His best-selling books have never been on sale before, so this is a rare opportunity to get a library of knowledge on personal development, business growth, time management techniques, and more.

For just seven days from today, through August 31st, 2015, Brian Tracy is having a blowout sale on his top 20 ebooks!

You can buy any individual ebook included in the offer for 30% off OR, you can get all 20 of them for 50% off!

Check out all the Ebooks on sale here.

This sale includes the ebook version of some of the best books Brian has ever written — ones that have changed millions of lives, and gotten him the notoriety and success he has today, such as:

  • Eat That Frog! 2nd Edition
  • No Excuses – The Power of Self-Discipline
  • Million Dollar Habits
  • Change Your Thinking, Change Your Life
  • Goals! 2nd Edition
  • And so many more!

Ebooks are available to you IMMEDIATELY after purchase. You can access them from your computer, mobile phone, tablet or iPad.

Here’s a sneak peek:



Remember, this sale is only good through August 31st, 2015.

To your success,