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Rachel F. Beck, LCSW-C |
Articles by Rachel F. Beck, LCSW-C
February 22, 2010
Keeping New Year's Resolutions
By now it has been almost two months since you decided on your new year's resolutions. So how it is going? Are you having a difficult time sticking to those resolutions? It could be that you need to look at them in a new way.
- It really is about learning about yourself. What is getting in your way of achieving your goals? If you have not made any progress towards your goals, then why? What can you see that you are or aren’t doing. What can you learn about yourself? Is it that you set unrealistic expectations? Do you lack proper planning? Do you try to go it alone?
- Focus on the value of this change. Will it make you healthier? Will it help your financial well-being? Will it bring you close to those you care about? Reminding yourself of why you chose the ‘resolution’ will help your resolve. Staying focused on the value or worth of the change will help you stay on track.
- Visualize and imagine that the change has already occurred. Visualize that you have reached your goal. For example, visualize that you no longer snack after dinner, or that you are making plans on a regular basis to get together with friends, or that you are paying all your bills on time. What does it feel like to be successful? Now you have a taste of what you want. Whatever the goal is, imagine that you have already achieved it and how it feels.
- Know that it is within your control; it is really is all up to you and no one else can do it for you. If you really want this change, believe that you can do it. Have faith in your ability.
- Don’t go it alone. Seek out support and help. Tell friends and family what your goals are and ask for their help. Make an appointment with a professional who is an expert in whatever your goal is, such as a fitness trainer or a psychotherapist.
November 22, 2009
5 Ways to Manage Holiday Anxiety
- Keep it in perspective and keep the expectations realistic; In three months will that gift or event still be so important? Try to keep a realistic perspective on the things that are making you feel anxious by asking yourself - will it really matter in the days, weeks, months to come? Keep your expectations realistic and slow down, savor the moments. Having a realistic approach can go a long way towards making holidays less stressful and you less anxious.
- Take Care of Your Body; Self-care and making sure to get enough sleep are especially important during the holidays. A lack of adequate sleep and not eating well (don’t over indulge just because it is a holiday) can contribute to feelings of stress and anxiety. And of course….EXERCISE… will go a long way at keeping you feeling calmer, even a twenty minute walk can do wonders. Try to pamper yourself in some way.
- Delegate; If you are a busy parent, and/or employed full time, there just aren’t enough hours in the day . You cannot do everything. Share in the celebration, joy, and the to do list. Ask for help.
- Accept your feelings; If you get stuck in traffic, see long lines, or are dreading that in-law, accept that, of course, you will feel some anxiety or maybe a lot of anxiety. Take a deep breath and let yourself feel the anxiety, accept the feeling. Once you begin to let yourself accept your feelings, they won’t be so powerful and they can be transformed and become easier to manage. When you are no longer fearing your feelings or thoughts and begin allowing them to exist, you can then let them flow away.
- Talk to someone; Whatever it is that you are worrying about, you are not alone. Reaching out to someone you know who cares about you is a great way to reduce anxiety. Often, once you say whatever it is that you are fearful about out loud to a friend or family member, it no longer feels as worrisome. And aren’t the holidays really about feeling connected to your friends and family? How better to do that, then opening up to them, and letting them help you?