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Change Dealing with a Crisis letting go of fear Stress

Your New Adventure is Set in Motion;Here are 5 Steps to Master the Challenge of Change

Fear is a Normal Response

Understand that fear during a change is normal, and something that we all share. We can learn how to overcome fear and anxiety and see it as something that can ignite creativity to find find dynamic solutions and propel you forward. We can condition ourselves to make forward motion the only choice. When you’re trying to accomplish something, do not think of everything at once. Many things at once can overwhelm your brain. Instead, pick one thing and focus on it for a block time. By staying calm when you are under pressure your brain is more efficient and accomplishes more with less effort.

Understand that fear during a change is normal, and something that we all share. We can learn how to not let fear get bigger but see it as something that can ignite creativity to find find dynamic solutions and propel you forward

“For what it is worth it is never too late or in my case too early to be whoever you want to be. There is no time limit, stop whenever you want. You can change or stay the same, there are no rules to this thing.We can make the best or the worst of it. I hope you make the best of it. And I hope you see things that startle you. I hope you feel things you have never felt before. I hope you meet people with a different point of view.I hope you live a life you are proud of. If you find that you are not,I hope you have the courage to start all over again.” Eric Roth; The Curious Case of Benjamin Button Screenplay

Tension and stress is counterproductive and inhibits productivity and creativity. The minute you feel your jaw tighten with a fear stress reaction apply a relaxation technique. We want to work with ourselves and our challenges. You are capable when faced with complex stressors to move forward when under pressure.

“When we least expect it ,life sets us a challenge to test our courage and willingness to change; at any such moment, there is no point in pretending that nothing has happened or in saying that we are not yet ready. The challenge will not wait.Life does not look back. A week is more than enough time to decide whether or not to accept our destiny.” Paulo Coelho author of The Devil and Miss Prym

Challenge Yourself and Decide Your Action Plan

You can never have complete certainty. We must exercise the ability to take risk even though it’s uncomfortable and uncertainLet your life adventure begin!

You can never have complete certainty. We must exercise the ability to take risk even though it’s uncomfortable and uncertain, and sometimes we have to decide without having every shred of available information. Once you decide, take every course of action you can to support it. The most important thing is that you’ve decided. Visualize the result you want and dive right in trusting your own instincts.

Change is a vulnerable time. When you reflect on your life, to overcome difficulties you had to be resilient and flexible.  Recognize how strong you are. This resilience gets stronger as you exercise it. Remind yourself of your talents, inner resources and the support of family and friends. You have the power within you to get through your challenges and come to your own emotional rescue no matter what happens in life.

“You can’t rewind the past.The only way to learn the secret is to press play.” Jay Asher author of Thirteen reasons Why

Imagined Worries, Fears and Anxieties

When I was pregnant with my first child, those were beautiful and emotionally nourishing times knowing that a beautiful life was growing inside me. There was also an overwhelming fear because of uncertainty. There were various opinions of others offering advice, and I scoured books and websites for clues on what to expect. My mind filled in the gaps of imagining what could happen. As prepared as I was, I knew it may not go according to plan. During those times I needed to live in the moment, as allowing my brain to fast forward ahead with imagined fears and anxieties, could affect our baby, and it was my job to stay centred, strong and relaxed in the journey. The fact that I gave birth proved to myself I could overcome any challenge or uncertainty with my intuition and intelligent heart as my guide.It’s important to recall how well you overcame challenges and fears in the past.

Call to Action

1) Find something in the tapestry of your life’s journey you have overcome and recall it in great detail. You have overcome past challenges and were born with a great will to survive in times of hardship. Faced with great adversity many people have found strength and courage to move through change and so can you. Find an empowering affirmation and repeat it to yourself such as; “I am strong, resilient, and know exactly what to do”. Recognize that you have successfully used your resilience in the past and have the skills for future challenges.

2)  Accept that change is inevitable. Never doubt your ability and power to overcome any challenge. Know that you have a courageous and strong survival instinct.

3) Write out what you want, the direction you want to go, and decide by making one action step.

4) Allow yourself to understand your feelings of uncertainty and have compassion for yourself, then step outside of your comfort zone. Acknowledge that when you are in the fresh new part of a painful event, there is a normal period of rocky emotions and feelings of uncertainty. Make this part of the voyage easier by holding your head up high and being determined. Surround yourself with people who inspire you!

5) Understand that like the wild horse, as highly developed herd animals we can be intuitive, sensitive and flow with change in the moment. Go with the changes and have a willingness to correct your course or stop and ask for directions. You can always change course and map out a new plan. Your adversity polishes you to become stronger and more resilient than ever.

About the Author:

About the author of this blog: 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
anger Anxiety assertiveness Conflict resolution Dealing with a Crisis Distress Tolerance happiness letting go of fear

Reset Your Anger and be a Class Act With These 6 Skills

Gabe had a history of angry outbursts, and was staring at the smoking ruins of his marriage. He was a foreman for a large construction company, and his blind irrational fury with his employees, resulted with a large group of them quitting. When I met him, Gabe and his wife were separated as a result of his out of control anger issues, and he was well known for his yellow jacket temper. He had become addicted to rage, and it flared swiftly like a twister cloud. He blamed everyone around him for his state of mind. It’s safe to say I was meeting Gabe at his lowest of lows, and he was seeking Anger Management exercises. His doctor told him he had high blood pressure and if he didn’t manage his anger, he would be on his way to coronary artery disease.


“Hello Gabe,” I said with a warm smile, motioning him to a chair near the window.

“Very often in everyday life one sees that by losing ones’s temper with someone who has already lost his, one does not gain anything but only sets out upon the path of stupidity. He who has enough self control to stand firm at the moment when the other person is in a temper wins in the end” Hazrat Inayat Khan author of Mastery Through Accomplishment


He glowered at me, his fists were clenched. I didn’t need to guess what his feelings were as they were written all over his face. He crossed his arms and leaned back in his chair looking at me sideways. “I don’t know why I need therapy, it’s those guys that need their head fixed!” he growled. Immediately, he launched into a tirade of complaints about his employees. By this point he’d already been to traditional Cognitive Behaviour Therapy for several years. He knew his way around the therapy block, but something wasn’t working for him, this was evident. His quick temper always rebounded without improvement. Anger always been his primary addiction, and it swung around him in drunken circles.


“What are you going to tell me that I don’t already know?” he snarled, the slow glow of anger working up from his collar to his face.

An Effective Alternative to Cognitive Behaviour Therapy

“It’s what I will show you,” I said, as I organized the power points and biofeedback screen on my computer. 

The Science of the Heart by Doc Childre is an evidence-based approach used by the HeartMath Institute in which researchers study human thoughts, emotions, and behaviours through studying the heart rhythm. I showed him diagrams of the science of the heart and brain and nervous system and explained what anger did to his heart rhythm and biochemistry. I then showed him his heart rhythm on the computer biofeedback screen, and showed him how he could change his chaotic rhythm to a smooth even wave, and improve his health. Towards the end of the counselling session with Gabe, after utilizing heart focused breathing, his facial expressions and posture changed drastically. One month later, after a combined effort of Biofeedback combined with my shortened version of Mindfulness Cognitive Behaviour Therapy, Gabe’s wife approached me in my office.

“What did you say to my husband?” she exclaimed as she peered in the door.

I paused, and took in a breath my eyes wide open, scanning my mind.

“He has changed and is cheerful and actually smiling! I’ve really never seen him happy!” she said.

Gabe was now able to understand how his anger was affecting him emotionally and physically, causing his life to spiral out of control. Learning Anger Management Skills helped Gabe quickly gain control of his anger giving him tools to put things in proper perspective when faced with daily triggers. Having experienced benefits from these techniques, he continued with counselling and reunited with his wife. “I feel a freedom, I was not expecting”, he said matter of factly with a smile. 

“Anger…it’s a paralyzing emotion..you can’t get anything done.People sort of think it’s an interesting, passionate, and igniting feeling — I don’t think it’s any of that — it’s helpless … it’s absence of control — and I need all of my skills, all of the control, all of my powers … and anger doesn’t provide any of that — I have no use for it whatsoever.” Interview with CBS radio host Don Swaim

Anger is a Signal You Need a Course Correction

 Anger is a natural part of being human and is a signal that you need a course correction. It is a temporary emotion usually with the original intention to seek a solution not just to lose control and express angst. You can learn to deal with anger and problem solve without hurting others. When you practice anger management skills you are taking responsibility for your health and communication in your relationships. It is important to let go of anger instead of hanging onto it once the problem is over and done. Anger can be addicting and habit forming and this becomes unhealthy for heart health and relationships. You don’t want to hide or ignore your anger however you want to recognize it as part of your human nature and that it can be handled skillfully. There are many ways that people express anger which can become habit forming.

Anger Issues Affect Heart Health

If you go off the handle and go from 0 to 60 really quickly and stay angry for a period you should understand it is detrimental to heart health. When you avoid your anger it can also take its toll on physical and emotional well-being. Instead of avoiding anger you can learn healthy skills and use it as a useful tool for assertively standing up for yourself. Angry emotion affects the heart putting it into a chaotic rhythm. It also drains energy, so it is important to learn useful anger skills that are effective. Conflict can improve relationships when it is handled well, it is only a signal that things need attention and they need to be dealt with in an honest and open way. When anger is avoided, it can be turned inward with self criticism or self harm. Don’t be afraid of your anger as it is a human emotion that gives you an opportunity to set boundaries for safety. It is important to stand up for yourself if you feel pushed around or disrespected. Courageously stand up for yourself, take charge and say no to what you don’t want. Practice being very clear when you mean yes and when you mean no., This takes courage to be honest and open about what you want and what you don’t want. You don’t have to light up quickly with rage to get what you need. You can be quietly and assertively effective. Be wise. If you go off like guns blazing, and angry your defensive actions make you less credible and you could end up not being listened to.


Call to Action:


1)Tell the other person specifically what you want by naming the specific behaviour.
Tell them how you felt.
Tell them specifically what you would like to see as the outcome in the relationship.
Do this in a calm tone of voice. If you cannot, take a break, go for a walk, and come back when you are relaxed.


2)Learn to be clear when you mean yes and when you mean no. If you’re not sure, give yourself time to think about it, and come back to the conversation later.


3)The next time you feel furious, instead of lighting up quickly realize the emotion you are experiencing, take a deep breath, and take a pause to give yourself that space to look at it rationally. If you need to apologize with your part in the disagreement, don’t wait, and speak from the heart.


4)Look for the warning signs when tension is rising. Stop ignoring the signs that anger is building and recognize when you are impatient and frustrated. When you ventilate in a sudden explosion, it rarely solves the problem and has you feeling worse as well as the other person feeling upset. Anger can be addicting due to the rush of adrenaline and every time you light up quickly you are training your brain to do it again.


5)When you feel these warning signs it’s time to take a time out and go for a walk, relax and let go of the physical and emotional tension. Breath in deeply, and do a long exhale as though letting go of the steam. Come back to the situation when you are calm, willing to talk quietly, slowly, and listen to what others have to say. With practice this gets easier and easier overtime.


6)Give yourself a chance to reclaim your emotions and accept that you are human. Make a commitment to notice anger and trust that you can deal with anger in a rational, healthy and assertive way.



About the blog author:
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