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    Self Care Is How You Take Your Life Back.

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    Take It One Step At A Time.

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    How Much you give Is How Much You Receive.

Saturday, August 29, 2020


 The resources on this page emphasize several evidence-based self-care and coping strategies to reduce the stress associated with the COVID-19 pandemic. It is recommended to:

  • stay virtually connected to loved ones through video chats, calls, texts, social media, apps, and email
  • stay physically active with daily movement and exercise
  • maintain regular sleep patterns and stick with routines to provide structure to your days
  • eat healthy, stay hydrated, and avoid excessive consumption of sugar and alcohol
  • limit exposure to distressing media
  • stay informed with credible sources of information and avoid the spread of misinformation
  • practice stress management techniques such as mindfulness, meditation, yoga, and controlled breathing
  • try to let go of anxious thoughts about what you cannot control and instead try shifting your attention to the things that are within your control

  • seek professional support as needed if you or a loved one are experiencing significant stress or impairing anxiety


 FACE COVID  Ebook by Russ Harris
Afrontar el COVID (en español)

Based on Acceptance & Commitment Therapy, this 12 page Ebook presents a practical approach to safety and emotional wellbeing in the time of COVID:

  • F = focusing on what’s in your control
    A = acknowledging thoughts & feelings
    C = coming back into your body
    E = engaging in what you’re doing
  • C = committed action
    O = opening up
    V = values
    I = identifying resources
    D = disinfecting & distancing

 NAMI: COVID-19 Resource & Information Guide (National Alliance on Mental Illness)

Information guide which addresses common concerns for those with mental health conditions & their loved ones, those who are quarantined and feeling isolated, those with loved ones who are elderly or at higher risk, those with a loved one who is incarcerated, those without medical insurance, those experiencing financial hardship, those who may be homeless, etc. NAMI’s guide provides helpful tips for coping and can help connect others to additional information about support services, assistance programs, housing, and mental wellbeing.

★ PTSD Coach Online (National Center for Post Traumatic Stress Disorder)

Anyone who is experiencing stress or anxiety can benefit from the tools and strategies found here. This site offers supportive tools for dealing with the following common emotional experiences: worry & anxiety, anger, sadness or hopelessness, sleep problems, trauma reminders, avoidance of stressful situations, disconnection from people, disconnection from reality, difficulty solving problems, uncertainty about direction in life.

 COVID-19 and OCD (International OCD Foundation)

Toolkit for those struggling with symptoms of Obsessive Compulsive Disorder and their loved ones. Information and strategies for coping with the additional stress resulting from the COVID-19 pandemic, including resources for kids, teens, families, and therapists. Includes self care tools, teletherapy options, weekly discussions, and informacion en Español.

★ Coronavirus Anxiety Workbook (Jamma International)

Comprehensive workbook for managing anxiety in the context of coronavirus. This workbook utilizes Cognitive Behavioral Therapy (CBT) techniques to help the reader identify common physical & cognitive manifestations of anxiety, offering worksheets and practical tools for working with thoughts, seeking healthy distractions, building self-care routines, using gratitude practices and breathing exercises to calm the bodymind.

    Monday, August 10, 2020

    Top 5 Inspirational Movies

     Lacking in inspiration? These top 10 will be sure to inspire you to complete your goals.

    1.) The Bucket List (2007)

    Two aging men end up sharing a hospital room together, both terminally ill. Edward (Jack Nicholson) turns out to be the owner of said hospital, and Carter (Morgan Freeman) is a mechanic for a garage. Both from very different backgrounds, they form an unlikely friendship and decide to do everything on their bucket list before dying. Although a comedy, this movie highlights the importance of living life to its full potential before it’s too late. The unlikely friendship formed between the two protagonists helps them find happiness in life and realise if they’re going to die, they may as well do it in style.

    2.) Gladiator (2000)

    A Roman general’s family is murdered by the emperor’s son, with his life left in ruins. He enters the gladiator world in order to return to Rome and take his revenge on the son who has since become the emperor. From fighting in the dirt to fighting in Rome’s colosseum, this inspiring story demonstrates that nothing is impossible if you have the willpower (and great fighting skills too).

    3.) Warrior (2011)

    A mixed martial arts fighter (Tom Hardy) decides to reunite with his alcoholic father who was once a great boxing trainer, in the hopes of winning an international MMA competition. In his ventures into the world of MMA he comes across his estranged brother who is competing in the same competition. The reunion of a broken dysfunctional family destroyed by alcohol and cancer sets a depressing context for the characters, but the aspirations of the sons demonstrates you can leave the past behind. Relationships are healed and axes buried, contrasting greatly with the violence of MMA.

    4.) Invictus (2009)

    Starring Matt Damon as South Africa’s Rugby captain Francois Pienaar and Morgan Freeman as Nelson Mandela, Invictus depicts the release of Mandela from prison and his attempt to fix apartheid damage in time for the Rugby World Cup. To see a country previously ripped apart by racism reunited by the efforts of a president and rugby team is truly awe inspiring. Captured in the neolithic power of rugby players and the inspiring words of Freeman, there is no doubt you’ll be left feeling inspired.

    5.) Braveheart (1995)

    Mel Gibson plays the heroic William Wallace, hero of Scotland, during the suffocating English occupation of Scotland. With his partner murdered and his friends abused, Wallace decides to make a stand against the English and slowly take back Scotland. As it is set in the perspective of Wallace, the audience obviously sympathises with his situation. Full of revenge and justice, this is definitely a movie not to be missed.

    Friday, August 7, 2020

    5 Proven Ways For Overcoming Obstacles

    Ways For Overcoming Obstacles

    Overcoming obstacles can be difficult. By definition, an obstacle is defined as something that obstructs or hinders progress. Obstacles come in many forms, both at work and at home.

    According to Kevin Daum, obstacles naturally fall into three categories:
    A. External obstacles. External obstacles are those that are outside of your control. Examples include the economy, natural disasters, physical limitations and the actions of the people around you.
    But just because these obstacles are outside your control, it does not mean you simply throw up your hands and give up. What is in your control is your own behavior and how you react and deal with the external obstacles that are thrown at you.
    B. Internal obstacles. Internal obstacles are those that you do have control over. Some common examples of internal obstacles are needing more money, wanting a promotion at work, trying to lose weight, and improving a strained relationship with your family member or other loved one.
    C. Habitual obstacles. Habitual obstacles apply more generally in your life and may only be eliminated by making a global change. Common examples of habitual obstacles include feeling constantly stressed out, getting angry too easily or being prone to procrastination.

    1. Understand the obstacle

    We naturally tend to move quickly to a solution without first fully understanding the issue at hand. This is an easily understandable impulse – your to-do list is a mile long, and you want to quickly finish this task and move on to the next one.
    Let’s say you are trying to complete a project and an obstacle arises that must be dealt with before you can go on to the next step. Your typical thought process probably goes something like this:
    A.) You evaluate the problem briefly.
    B.) You think that you know what to do, and without much further thought, you start to implement your solution.
    C.) After some significant period of time passes, you realize that you have been going about this all wrong as your solution is not working.
    D.) Back to the drawing board!
    Our goal is to help you avoid this. It may sound obvious, but taking the time when first faced with a new obstacle to carefully consider the best resolution is critical, and is a step that most people skip. Why do we skip this step? We think it is because we don’t want to face the hard reality of a daunting problem.
    But the truth is that it is an investment of time that typically pays off very well in terms of overall savings in time and expense spent. After all, if you don’t completely understand all aspects of the obstacle you are trying to overcome, how can you ultimately be successful?

    2. Dealing With Health 
    Another major problem that might come up in your life is a health crisis. This is not far-fetched because our body systems work round-the-clock, even when we are sleeping. As a result of this, and if you don’t maintain routine health habits, health deterioration might begin to set in. Things might even get serious if you don’t attend to it early.

    3. Relationship, Marriage, and Family

    There may not be anything as sweet as love and family life, but it can also be the source of pain for some. Human imperfections in a relationship can cause a major crisis in life. This has been a stumbling block to many on their path to fulfillment.
    The best thing to do is to prevent relationship problems from happening, but if they do happen, you need to face reality and begin to take steps towards addressing them. Do your best to keep the lines of communication open as this can help in strengthening your struggling relationship. Talk about the challenges with your partner and look for common grounds.
    You can also arrange to see a counselor together or read books that address the specific challenges you are facing. The worst thing you can do is to end a relationship and that’s only when you have exhausted all other options.

    4. Workplace problems

    The workplace is supposed to be a place where we dutifully render the services for which we’ve been hired.
    However, it is not impossible to face animosity at work—dealing with toxic people who would rather not see any good in what you do. It might be caused by differences in background, attitudes, and unhealthy competition that can result in personal conflicts. This can create undue stress and reduce productivity.


    Be as professional as possible when dealing with toxic people. Be kind and show understanding, and try to avoid personal confrontation.
    You can even try to reach out to the persons and invite them over for a coffee and get to understand their worldview. This can help you to connect with them at their level so that you can avoid unnecessary stress for yourself.

    5. Emptiness and Boredom

    When you are in a rut, everything becomes normal, dull, unproductive, and yet difficult to change. This can lead to feelings of emptiness and boredom. This may not seem like a serious life problem, but it can have a great impact on your life.


    To overcome boredom and emptiness, break out of your routines, and deliberately create a new experience for yourself. If you can’t leave your job to find a new one, start doing other things that reflect your true passion. Sometimes, the things that give us the needed drive in life are not our day jobs.
    There is always a benefit and/or positive side to solving problems. Remember that if you solve a problem, even a difficult one, it is one less thing to worry about, and one less problem on your problem list! 
    Remember the goal is to find the best solution to your problem, NOT the perfect solution. If there was a “perfect” solution, you would have already found it.

    Monday, August 3, 2020

    5 Steps On Plan Your Career and Future

    Planning Your Future

    Are you in a quandary about how to meet a huge set of goals? Do you feel stuck and don’t know what to do next?

    Try these steps and get the clarity and plan you need to move forward.

    1. Get quiet to get focus on your essential goals. At times it is just one main goal, yet life often presents situations where you have several, and may seem mutually exclusive at first. Ask:
    • What does the best outcome look like – for yourself, your family, your stakeholders
    • What are the possible solutions and options? Remember that eliminating objectives is a possibility – for example, I could have declined the opportunity to co-chair the integration team.
    1. Write it down – make it happen.  Include your objectives, options, obstacles; it doesn’t need to be perfect. Brainstorm. Writing it down sets things in motion and sets you up for the answers and solutions that wouldn’t be obvious otherwise.
    1. Ask advice of someone you trust. My sister, who has my highest and best interest at heart, and who is a small business owner and working Mom, came up with the ideal solution.
    1. Recognize Resistance – When you are on the right track, resistance soon emerges, especially the closer you get to the best outcome.

    Resistance can take the form of guilt, fear, uncertainty, and in my case, timidity – I almost didn’t give myself permission to take advantage of the best solution to achieve my objectives – it was unconventional to haul myself and our toddler half way across the country.

    Yet not only did it work out on the business side, a wonderful byproduct emerged – our son became and has stayed close with his cousins and Aunt.

    5.  Take Action. Tweak. Improve. Your clarity sharpens through action –your thinking gets muddled when you don’t unlock your ideas and act on them.

    Make a plan to achieve the clear goals you set (with specifics and dates to hold yourself accountable), then act on it – Grow into it – don’t be a perfectionist – We are all constantly growing and learning.

    Ask yourself – what is the worst thing that can happen if I take this action?

    What will become possible to me and those I care about if I DO take this action?

    What will happen if I DON’T take this action?

    You can use these steps in any challenge where you need clarity.

    Keep working at this skill set, it unlocks your ability to achieve more than you can imagine.

    Question: How do you gain clarity to take advantage of competing opportunities?

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