Five Tips For OverComing Negative Thoughts

Sunshine field

Hello Followers!  Did you start following my Happy Health Coach blog because you needed some inspiration!? Or something to counteract those negative feelings and thoughts that are swimming around in your head?  Well, if you did, here is your…shot of sunshine for the day! Five Tips for Overcoming Negative Thoughts:

1. Surround Yourself with Positive People It’s true!  We do adopt the characteristics, thoughts and feelings of those who we are in contact with on a regular basis.  Do you have toxic friends or co-workers?  Maybe a toxic family member? Find some new friends and peers to hang out around who live life the way you want to live it!  Healthy, happy friends are an important part of a healthy, happy lifestyle.

2. Help Someone Assisting others with their needs will help you get the focus off of little distractions and thoughts that consume your mind and lead to depression, anxiety and stress.  Helping others boosts one’s confidence, creates feelings of compassion and nurtures your spirit.

3. Write a Gratitude List Start a gratitude journal that you write in daily before bed or as soon as you wake up in the morning.  Write down anything and everything you are grateful for– even if those things feel insignificant!  Try it out for a week to start–I know you will see a difference in your life!

4. Sing to Upbeat Music Crank up your stereo, radio or boom box!  Music has a way of speaking to our soul and our hearts like nothing else in this world can.  You become what you consume. Listen to happy music and your negative thoughts will internally start to change.

5. Give Yourself Permission to Turn Your Day Around at any Given Moment Did your day start out sour?  Who says it has to stay that way?  We often judge our days by the way our morning started out.  Our thinking process goes something like this, “Good morning=good day and bad morning=bad day.”  I’m telling you–it doesn’t have to be that way!  What if you decided that Mondays were now the best day of the week instead of the worst?  How would that change your life?

Happy thoughts!

Health Coach Autumn

Advertisements

I’ve become a doTERRA essential oil addict!

doTERRA difference 2

Essential oils are so amazing!  Wait, let me say it again.  ESSENTIAL OILS ARE AMAZING!!

I had no clue that I was walking into a Gold mine last year by joining the doTERRA Essential Oil Company.

Essential oils are a fantastic, natural way to treat or lessen the effects of all sorts of health issues; from emotional to mental to physical issues. They not only treat the side effects, they tackle the root of the problem too! My friend Hope and I are having a virtual class on facebook next Monday at 5pm Pacific/8 pm Eastern and you should attend!

I promise you will learn some amazing things about how you can boost your health, immune system and mood.  Hope to see you in the class!

Here is the link:
https://www.facebook.com/events/763754457073037/

TO your great health (and mine too)-

Health Coach Autumn

My Journey from Depression and Anxiety to Happiness and Health

butterfly

Five years ago, at the height of my health problems, I moved from my busy city life in Florida all the way across the country to a little town on the edge of the Olympic National Forest in Washington State. (Population year round 1500)  Into the woods I went…. away from my job, my friends, my boyfriend, my hobbies… my livelihood.

I had become very ill and could not work any longer. I moved in the hopes that with the help of alternative medicine and my family in Washington State; I could cure my body and become healthy again.

Two weeks into my move I awoke one day to see a family of deer hanging out in my new backyard, eating away at the plants and bushes like there wasn’t a threat in sight.  I listened and couldn’t hear a single sound at all, inside or outside.  The sky looked dark and grey.  This was Washington State after all.  As I lay in bed, I could feel how terrible my sick, exhausted and toxic body felt.  It was in that moment I realized the weight of my decision.

I had picked up my whole life and moved to the middle of nowhere, USA.  Furthermore, I was 27 and living in a community where the average age was 65.  Suddenly, there I was, without a job, without any friends, and with a whole load of health issues that I had no clue where to begin to fix.

What was I to do?  What was my purpose now? Why was I so sick?  Through the years I hadn’t treated my body nearly as bad as most of the people my age.  Why me?

I became depressed.  I became fearful, angry and stressed. I felt like a failure. My health problems got worse.  I felt misunderstood.  Alienated.  Anxious. In fact I was so anxious it took me days to get the courage to do simple tasks, like go to the grocery store.  Every hour of the day became a struggle.  I had moved into a home with a very uncomfortable situation going on.  I became more anxious at home than ever.  To add to everything, my Aunt, Uncle and Grandmother unexpectedly passed away.  My life felt like a pit and I was at the bottom of it.

I decided to take some time and do some soul-searching.  I watched, read, and listened to everything I could to lift my spirits.  I looked for signs from the universe–signs that told me I was on the right path.  I took every medical test, tried every treatment and diet, and saw every doctor I could.  I went outside to exercise, get fresh air and be around nature whenever possible.  I called my friends whom I felt closest too, as hard as it was. I sent cards to those I could not bear to call.  I joined classes for families and friends of addicts.  I joined a meditation class, and started to work on two local committees as a volunteer.  I tried my best to attempt things that scared the living —- out of me.

I would be lying if I said my life changed overnight.  It didn’t.  Although, with time things did start to change.  Step by step I became less afraid, less depressed, less fearful of my life.  My anxiety and shame began to lift.  I brought gratuity and spirituality into my life.  I looked for the “blue skies” in everything.  Slowly but surely I became a happier and happier person. My health even began to prosper!

I stumbled across the Institute for Integrative Nutrition online and decided to sign up.  I than became more excited and hopeful about my future than ever.  On the first day of class, my gut told me my life was going to change forever.

Today, I am a new person.  I am the healthier and happier version of myself.  I continually try to align with my purpose–to inspire, to motivate, to heal, to lead–and to become the best version of myself I can, in every single area of my life.

During my journey I found that one of the tragic ironies of modern-day life is that so many of us feel isolated from each other, by the very same feelings that we all have in common:  Failure. Procrastination. Stress. Anger. Hurt. Anxiety. Depression. Guilt. Shame. Unworthiness. Helplessness. Fear.

We must learn to become larger than our anxiety, fear and shame. We must learn to share with those we trust about how we are feeling. They surely have felt the way we do at sometime in their life.  WE must want to show up– to speak, to act, to learn, to dance, to discover, to dare, to invent, to express, to create, to live!!

We must also continually search for our purpose. You know, that thing in your heart of hearts that you know that you were put on this earth to do.  I  know you know what it is in your gut, your heart and your head.  Stop denying your soul what it truly is here to do.

With that I must say, “Feel the fear, and Do it Anyway!” and also, what is that thing in your heart of hearts that you know you were put here to accomplish?  

Be happy, Be healthy. be well!

Health Coach Autumn

A Quick and Useful Exercise to Deal with Stress

relax 2

Feeling Overwhelmed?  This is a quick, useful and simple exercise to center yourself and connect with your environment.  Practice this anytime throughout the day, especially if you feel like your mind is racing or you are getting caught up in your thoughts and feelings.

1. Pause for a moment and take a deep breath

2. Look around and notice 5 things you can see

3. Listen, and notice 5 things you can hear

4. Notice 5 things that are touching you (a chair, a wristwatch, air on your face, your shoes)

Done!  Feel better?

Let’s Un-stress!

Health Coach Autumn

Mindfulness Meditation Improves Depression, Pain and Anxiety

meditation

Mindfulness meditation programs can effectively improve anxiety, pain and depression in some people, according to a new review of studies from Johns Hopkins University researchers.

The review, published in JAMA Internal Medicine, included 47 different randomized trials that involved 3,515 people. The review showed that mindfulness meditation had small, positive effects in these three areas, with the improvements for depression in particular being similar to that of an anti-depressant. According to the study, mindfulness meditation programs involved “training in present-focused awareness or mindfulness.”

“Anxiety, depression, and stress/distress are different components of negative affect. When we combined each component of negative affect, we saw a small and consistent signal that any domain of negative affect is improved in mindfulness programs when compared with a nonspecific active control,” the researchers wrote in the study.

However, the review did not show a marked benefit of mindfulness meditation programs on substance use, sleep or weight. While few studies examined potential harms of mindfulness meditation (nine of the trials), none of them reported harm.

In addition, mantra meditation programs — such as transcendental meditation, which involves “use of a mantra in such a way that it transcends one to an effortless state where focused attention is absent” — did not seem to show any particular health benefits, though researchers noted that very few studies on mantra meditation met their criteria to be included in the review.

“This lack significantly limited our ability to draw inferences about the effects of mantra meditation programs on psychological stress-related outcomes, which did not change when we evaluated transcendental meditation separately from other mantra training,” they wrote.

Overall, the review showed researchers that more studies on meditation are needed, especially to see how greater meditation training, trainer expertise and amount of time spent practicing mindfulness meditation could potentially improve health even more. This is considering mindfulness meditation is a skill that does require time and practice, and that presumably the more and longer you do it, the greater benefits it may have. (However, many studies included in the review were relatively short.)

Indeed, in a related editorial published in the same journal, Dr. Allan H. Goroll, M.D., of Harvard Medical School, notes that most studies in the review were less than 12 months long, and that “longer study duration will be needed to address the question of maximum efficacy.”

“Nonetheless,” Goroll said in the editorial, “the small but potentially meaningful reductions in the distress of anxiety and depression associated with limited-term mindfulness programs argue for consideration of their use as a means of moderating the need for psychopharmacologic intervention in these conditions.”

Goroll noted that the benefits of mindfulness meditation found in the review are modest, with some studies finding no benefit. He postures that trendiness, the desire to establish control and potentially even capitalizing on common anxieties are all reasons for why mindfulness meditation has become increasingly popular today.

*This article was found on www.huffingtonpost.com

To your health!

Autumn (check me out at www.pacificnorthwesthealth.com)

The Flying Trapeze- A Story About Facing Fear and Embracing the Future

trapeze 

Sometimes, I feel that my life is a series of trapeze swings. I’m either hanging on to a trapeze bar swinging along or, for a few moments, I’m hurdling across space between the trapeze bars. Mostly, I spend my time hanging on for dear life to the trapeze bar of the moment. It carries me along a certain steady rate of swing and I have the feeling that I’m in control. I know most of the right questions, and even some of the right answers. But once in a while, as I’m merrily, or not so merrily, swinging along, I look ahead of me into the distance, and what do I see?

I see another trapeze bar looking at me. It’s empty. And I know, in that place in me that knows, that this new bar has my name on it. It is  my next step, my growth, my aliveness coming to get me. In my heart of hearts I know that for me to grow, I must release my grip on the present well-known bar to move to the new one. Each time it happens, I hope—no, I pray—that I won’t have to grab the new one. But in my knowing place, I know that I must totally release my grasp on my old bar, and for some moments in time I must hurdle across space before I can grab the new bar.

Each time I do this I am filled with terror.  It doesn’t matter that in all my previous hurdles I have always made it. Each time I am afraid I will miss, that I will be crushed on unseen rocks in the bottomless basin between the bars. But I do it anyway. I must.

Perhaps this is the essence of what the mystics call faith. No guarantees, no net, no insurance, but we do it anyway because hanging on to that old bar is no longer an option. And so, for what seems to be an eternity but actually lasts a microsecond. I soar across the dark void called “the past is over, the future is not yet here.”

It’s called a transition. I have come to believe that it is the only place that real change occurs. I have a sneaking suspicion that the transition zone is the only real thing, and the bars are the illusions we dream up to not notice the void. Yes, with all the fear that can accompany transitions, they are still the most vibrant, growth-filled, passionate moments in our lives.  And so transformation of fear may have nothing to do with making fear go away, but rather with giving ourselves permission to “hang out” in the transition zone — between the trapeze bars — allowing ourselves to dwell in the only place where change really happens.

It can be terrifying. It can also be enlightening.  Hurdling through the void, we just may learn to fly.

*This is an excerpt from Warriors of the Heart by Danaan Perry, re-printed by the Institute for Integrative Nutrition 

Feel the fear–and do it anyway!  To your future!

Autumn (check me out @ www.pacificnorthwesthealth.com)

Anxiety Literally Makes Everything Stink

 

worry

Did you know that as you get more anxious, you are more likely to find neutral smells less appealing?

It’s True!  As your anxiety heightens, your emotional system goes into overload.  Your processing stream is affected by your emotional system, which is operating in overdrive. Suddenly, everything smells, literally.

So what can you do to counteract anxiety?

Exercise!

As little as twenty minutes a day can help to lessen your anxiety! 

Personally, I love to take brisk walks when I feel anxiety and stress.  The fresh air and the outdoors really lighten me up.  Would that work for you?

 

To your health and happiness!

Autumn (check me out at www.pacificnorthwesthealth.com)