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, 

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!

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.

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,

 

The Hydration Must

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Water is one of the few crucial things that we need to live and an important part of staying healthy and focused.

This week we’ve seen news that many older people are de-hydrated, especially in some care homes. This is so sad, as water can be so re-vitalising and essential for a clear mind.

Whether I’m coaching individuals, business owners or young people, I like to check on their health too.

This is such an easy and cheap way to help your skin, body and mind! As my friend and colleague Allen Jesson says:

YOU are actually 60% water. So how much water do you need to drink on a daily basis to keep YOU going? 

Well, that is going to vary by person to person, by your diet, where you live etc. etc. 
As a rough rule of thumb, you should drink somewhere between 2 and 4 litres per day. 
But there are a couple of quick tricks that you can use to know whether 
you are getting enough fluid on a daily basis 
1.If you're feeling tired or lethargic, drink a pint of water. If you feel better 
within 5 or 10 minutes, then you were probably dehydrated.

2.Check the colour of your urine. Assuming that you haven't been eating beetroot
or the like, then your urine should be a clear, water like colour. If it is yellow or darker 
then you are probably dehydrated.

3.Try drinking 4 litres per day and see if it makes a difference to your energy levels and your overall 
sense of well being.

By the way, if you eat a healthy diet, you will get a lot of water from the fruit and vegetables. 
Soup is obviously good in this respect too. The good news for tea and coffee drinkers is that most 
studies have found that in moderate amounts, caffeine has only mild diuretic effects -- much like water. 

However, I'll finish with one last word of warning: Generally, alcohol is a diuretic, meaning it 
increases urination and flushes water (and other good stuff) from the body.

So, for hydration purposes, tea, coffee, water, fruit juice all good. Alcohol bad. Got it?

Further than Yesterday!

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I have long reached my goals by taking small but sure steps towards them, reviewing as I go along. I call it Kaizen planning. The following is an article by my colleague Allan Jesson, who has been doing the same thing but with a small twist. He calls it FTY – further than yesterday!

‘When I started my marathon training I couldn’t run a mile. The simple principle I came up with was to go ‘Further Than Yesterday’. I did this for 6 months culminating in my completing the London Marathon in 2007. But this ‘Further Than Yesterday’ can be applied to many aspects of everyday life and I would like to discuss just a few of them here. Let’s say you’re in business or you work in a job. ‘Further Than Yesterday’ could apply to your sales or revenue targets, your position within the company, your happiness in the job, the good you do for other employees and so on. It’s quite a big list when you set your mind to it. Think of it as an ever raising bar in your life, until you reach your identified goal or milestone. That leads me to a few important points:

1.It’s great to go ‘Further Than Yesterday’ but you do NOT want to create a hamster wheel that you are forever on.

2.That’s why it’s important to set milestones and targets so you know when you’re arrived.

3.It’s also important to celebrate and acknowledge your achievements as you go ‘Further Than Yesterday’

4.This concept becomes increasingly magnified if you commit publicly to your eventual goals and map or chart your progress. I think it’s quite a natural state to stop testing boundaries but I think many fall way too short of their potential.

Is there part of you that is unhappy or unfulfilled because you haven’t challenged your future? Have you stopped an endeavour, when it all become too hard? Have you ever tried to run before you could walk? Do you have some BIG goals that you would like to have a go at? If you answered “yes”, or even “maybe” to any of these questions, then Further Than Yesterday may just be the strategy you have been looking for.

Some final tips:

1.Always begin with the end in mind. But choose a target that is reachable (with determination and a stretch, don’t aim too low).

2.Map out the incremental steps you need to achieve your long term goal (for example, I knew I had to run a further 24 miles in one go in 6 months, so that was 4 extra miles a month, 1 extra mile a week, 1/5th of a mile ‘further than yesterday’ on each of my five training runs per week).

3.Things often and will probably not go to plan. Don’t get despondent, just adjust your plan and stretch the time line or decrease/increase the incremental steps if possible.

Whatever you do, don’t settle for less than your full potential. If there is life, you can still go ‘Further Than Yesterday’. Because if you don’t, the opposite becomes naturally true i.e. Less Than Yesterday. If that happens to you then your Glory Days will be forever that and your world (and your thinking) will gradually become smaller and smaller.’

I can help you with your goals – just call me for a no obligation chat – Lets get you there far quicker than you could imagine!  Call me on 01473 682760 and make 2015 your best yet..

Launch of My New product!

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As you know, my main focus of coaching is around confidence and performance, in business and life, helping business owners, their teams, individuals and young people to reach their absolute best and to feel confident giving their gift to the world – releasing their genius, as I call it.

Previously I would not coach anyone who had experienced a trauma, instead requesting that they receive counselling first before coming to me, as I was not trained in such things.

Now I have added a new skill and product to my services and you can find out more about this here at the Vitali-Chi site

This allows me to deal with the following:

Vitali-chi has given me another powerful tool in which to help my clients, such as:

Loss of confidence through trauma
Release hidden emotions and memories
Depression
Improve health and well being of both mind and body
Executive clarity and revitalisation
Relieve tensions and stresses