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Anxiety Dealing with a Crisis Distress Tolerance Stress

When Your Emotions are Unruly and Untamed, Try These Three Simple Steps

“Don’t react while you are upset because at that time your reaction will be based on negative emotions; but intuitive and positive thoughts flow when you are calm.” Hina Hasmi author of “Your Life a Practical Guide to Happiness,Peace and Fulfilment

Direct your emotions when your mind is unruly and untamed. It is essential to practice steadiness of mind on a daily basis to benefit health and well-being. Bring your wandering mind back to the present moment should you get lost in the swirl of worries and thoughts. Thought reframing as a habit becomes not only a great practice and a practical route out of these disruptive or maladaptive thoughts, it helps us radically shift our perspective. Reframing makes it possible to change our viewpoint by planting ideas, concepts and emotions with positive alternatives. This change in thinking patterns is therapeutic and allows us to connect more effectively with others both personally and professionally. 

Your thoughts are only mental activity and chatter. Acknowledge them as they come up but don’t pay too much reverence to them as they are usually full of inaccurate material. Thoughts will always arise and then disappear as they follow this natural route. Disregard them, and like a pressure cooker instant pot, let them blow off steam with all the frantic drama. Remind yourself that your thoughts have no power over you, thank them for the feedback and then let them go.

Your attitude and the story you tell yourself matters, as it is your personal style that describes to others who you really are. For example, a persistent attitude has been attributed to determining successful outcomes. Keep and cherish the story you love about the unique and incredible person that you are highlighted at all times.

We are programmed to find meaning in our stories and make sense of things and this comes in the form of a story. If you don’t see the good with a positive vision of yourself, you may be unknowingly creating an unhealthy self image.The brain with its negativity bias relays inaccurate analysis or predictions about the present situation which can deprive you of joy and happiness. When you sense chaos, your brain’s natural tendency will be to create stories to gain a sense of order. A majority of these made-up stories however, are inaccurate and inconsistent. 

In our present world our minds are overwhelmed with so many things happening each minute, information overload becomes too much for us to process, and we need to pick which elements to pay attention to. When experiencing stressful events, it is the positive stories that are healthy. Disqualifying the positives means that we are afraid to pay too much attention to sharing positive emotions. To recall positive emotions and beautiful memories takes practice because of our brains’ natural tendency to latch onto negativity. It is not your fault, but it is time now to take charge to feel lighter and happier.  

Giving yourself thoughts of safety while in a swirl of emotions will help you stay grounded and calm despite your present circumstance. Having a consistent daily practice to challenge difficult thoughts changes both your neurochemistry and heart rhythm. This also works towards building your resilience overtime to stress and overwhelm. Our life is a work of art, and we can become the masters of directing our story. 

Three simple steps to practice when in an uncomfortable emotional state:

1) Recognize your negative thought.

2) Say stop.

3) Say SNAP! and then reframe the story.

Kim co authored the #1 Bestselling book Emotional Intelligence: Mental Health Matters,which provides a set of supportive tools and inspiring stories to help women conquer negative influences, harness the power of psychological wellness and thrive emotionally.For more information go to:
https://www.awomanofworth.com/kim-mowatt
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Categories
Anxiety assertiveness Counselling happiness Healing letting go of fear self esteem Uncategorized

Four Steps to Wrangle Your Inner Critical Voice, and Handle Anything That Comes Your Way

“There is a magnificent, beautiful wonderful painting in front of you! It is intricate, detailed, a painstaking labour of devotion and love! The colours are like no other, they swim and leap, and trickle and embellish! And yet you choose to fixate your eyes on the small fly which has landed on it! Why do you do such a thing? C. Joybell C

Kim recently co- authored the #1 Bestselling book Emotional Intelligence: Mental Health Matters,which provides a set of supportive tools and inspiring stories to help women conquer negative influences, harness the power of psychological wellness and thrive emotionally.For more information go to:https://www.awomanofworth.com/kim-mowatt

The love of self clarifies the artistic beauty in each one of us. It helps us appreciate our authenticity and cultivate a habit of love for ourselves and others. Acceptance gives us the courage to share and celebrate our own stories. This gives us the freedom to be comfortable in our own skin making us feel like we truly belong and thus capable of a positive contribution. Do not measure yourself to an ideal image. You have a great inner resource of creativity and intelligence. Have a self-loving view of your quest for self-discovery. You don’t have to be anyone else as you are a shining star, and perfect just the way you are. 

You are beautiful and unique in your own way and your life experiences like your footprints are second to none. So stop comparing and looking for validation from those within your circles. This not only disorients your life’s direction but also hinders your creativity. Be your own person and live your life only by your set of values. Let go of self-critical negative thoughts by removing doubts, fears, and insecurities. These could be your mental blocks and fears sourced from earlier experiences. Allow yourself to be optimistic and enthusiastic about your plans, using your ideas to build momentum toward your goals.  


Social media has made ours an era of validation. We question our originality, as the race for speed, beauty, smarts, accomplishments, and perfection heats up. How then do we search within ourselves and cultivate habits that are both ingenious and unique to our productivity? How do we stand our ground and resist the urge to compare and find that inner peace that is derived from being in a productive relationship with ourselves?

Once the concept of self is changed things consistent with the new concept of self are accomplished easily without strain and learning ability would change accordingly. I saw pictures of myself in grade 7. I appeared tall and strong with a beautiful smile, but I remember having this belief that I was ugly and gawky. The concept of imagined ugliness or body dysmorphia is not uncommon. The typical reaction for a person dealing with these thoughts is that they are ugly in their looks creates debilitating wounds, and to to heal, a person must first learn how to undertake a journey of self-discovery.

What I see especially in young people, is that they put too much stock in what others think about them. They don’t have trust in themselves which harms self-esteem. Remind yourself that you are the only person with your thoughts and mind. It is therefore important to learn how to trust and believe in yourself. Associate yourself with people who are positive and supportive and let go of critical and negative people. This approach harnesses your assertiveness, and this allows you to up your game and set the tone about how you want to be treated. With practice, you can learn the art of communication and this will help you set clear boundaries and this leads to mutual respect. 

Perception by definition refers to an individual’s recognition and analysis of sensory information. Perception plays an important role in creating personal experiences and helps understands a person’s character. For the most part, we will all perceive and approach our problems differently. This makes perception key in our attempts to realize holistic healing. Once you change the perception of the person you see in the mirror, you’ll have the ability to create your own destiny, and transform a fear, worry, and anxiety into a confident, positive energy.

“If you have the ability to love, love yourself first” Charles Bukowski”

Loving Yourself

It is rewarding to find someone whom you like, but it is even more essential to like yourself. Loving yourself fuels all your undertaking with such great vitality that if used well has the potential to create lasting experiences. We are quick to recognize the other person as better or decent but forget to view ourselves as equally good, loved and acceptable. Even as we delight in the discovery of others who we consider as worthy of respect and adoration you must not forget to be charitable to ourselves too. You cannot find yourself in the other person.  

Learning to love yourself means that you are no longer responding to worry and fear and rejection with negativity. You are aware of your flaws and your strong personality makes you to be accepting and makes you show love even to those undeserving of love. Self-love means that you are never stressing about your vulnerability and that you can hit that unfortunate bottom and still share your feelings from a place of love and not fear or anxiety. We root our feelings of happiness in our self-image. If we start with accepting ourselves by cultivating self-esteem and confidence other areas of our lives will blossom and reduce our fear and anxiety by letting go of inaccurate self-assessments.

A myth about achieving happiness is that if we do this, get that or become this, it will make us complete and happy. The truth, however, is that we are already complete and self-sufficient just as we are in this present moment. By accepting vulnerability and imperfections we become genuine contenders to self-discovery.  Self-esteem and self respect like planting seeds and watering them, requires cultivating each day. That critical inner voice is just your brain’s attempt to keep you safe but which ironically leaves you feeling worried and self-conscious. This is due to the negativity bias in the brain and its primitive ability to highlight the negative to keep us away from harm.

Four steps you can take to wrangle your inner critic:

1)Practice thought awareness that leads to a solution

Familiarize yourself with your thoughts and resist the temptation to pay attention to the unending narrative in your mind. You can get started with writing your most recurring thoughts and objectively dissect them and immediately reframe critical thoughts as they come up. Ask yourself whether these thoughts are exaggerated or biased as most of our thoughts are. If true, don’t admit defeat and start brainstorming ideas that can lead to a solution.

2) Take a break from the rumination

If the situation was questionable and embarrassing what good will come from repeatedly analyzing and replaying the same events in your head? Are you by chance thinking about the solution or just ruminating about the event needlessly? Stop trying to ‘not think about it’ as your negativity bias will keep you lurking around the very thing you’re looking to avoid. Instead, distract yourself with some activity. Go out for a walk or call that acquaintance you’ve been meaning to connect with for months.

3) Become your own advocate 

What advice did you give your upset friend who felt mistreated from a sudden loss or disappointment? Project the same advice you’d give to someone desperate for help and compassion to your own problems and let your own wise advice work the magic. 

4) Build on inner strengths

This is the integrity of character through the mental resistance to doubt or discouragement. The way to unleashing your inner strength is through nourishing your character. Make a list of the ten things about yourself that you are most proud of. It could be your physical skills, creative abilities, or any other attribute you can think of. Create a journal of self-appreciation and add to it each day, or as you think of a new attribute. Make a collage in the journal as a reminder of your self-worth and as an individual of merit who you are. Appreciate your history and story and meet it with compassion and understanding. Accept your circumstances and your flaws and shift into acceptance for what is happening right now. Think of how you will feel when you think enough of yourself to tackle the world on your own terms. Opt for courage in the face of adversity and don’t let fear influence your decisions. Be prepared to operate out of strength and use your authority to de-clutter your mind and create space for productive thoughts. Speak from your strength and you can handle any situation that comes your way!

I welcome your feedback, and please share with me your personal experiences and insights during this special week dedicated to Mental Health Awareness in Canada. From my heart, Kim


Kim Mowatt was a co-author of the #1 Bestselling book Emotional Intelligence:Mental Health Matters. The book was a charity for the Canadian Mental Health Association
Kim co authored the #1 Bestselling book Emotional Intelligence: Mental Health Matters,which provides a set of supportive tools and inspiring stories to help women conquer negative influences, harness the power of psychological wellness and thrive emotionally.For more information go to:
https://www.awomanofworth.com/kim-mowatt