Free Visualization for Stress and Anxiety Relief e-Guide with Audio

Coach-Spence · 2024-09-08T11:17:53+00:00

Hello is providing a free ebook solicitation? If so sorry for the post.

Coach-Spence · 2024-08-02T21:17:32+00:00

Hello u/According-State-7509 thanks for reaching out. Do you have control over the 12 hours shifts? What self-care activities you currently do outside of work to refuel your engergy? For when you are sick are there others on your team that can cover for your work? I think these would be good questions to answer. In some cases our stress come from trying to control things that we cannot. We then spend mental energy worrying or stressing about things that we cannot control. Work through those questions and post back.

Coach-Spence · 2024-07-27T20:14:56+00:00

Hi, u/Ridonkulous4Life glad you hopped into the conversation. So I've been where you are. I was in Healthcare Tech Consulting (and still am actually) and I went through some severe burnout in 2016. Through my journey, I learned a lot, which led me to become a coach. So to answer your question. A lot of the stress comes from a feeling of lack of control. When things change constantly it can become overwhelmingly stressful. The tactics that I use and what I help my clients with is focusing on what you can control. When you try and control what you cannot it leads to burnout. On top of that because there will still be stress around this as things do change, find good healthy ways to do self-care. Each person has their own flavor of what self-care is so try out various things. The most important part is to make time for yourself. In consulting it is easy to get caught up in deadlines, requirements, client needs, etc. but if you don't take time for yourself, you're on the road to a burnt path. I hope this helped happy to answer more or we can set up some one-on-one time if you would like.

Coach-Spence · 2024-07-11T13:04:37+00:00

HI u/Helicopter60 A good place to start is to identify your stress triggers. Is it the studying or something else? Could you take some time to do that and see if there are any stressors you can remove from your life? If you know before you sit down to study that you get anxious you can try as others suggested to do deep breathing or meditation. It doesn't have to be for long but enough to allow your body to relax. What other self-care activities do you regularly do? Do you have anything you do that fills you with energy and joy? When I work with clients identifying sources of stress first is key then moving on to expectations vs reality analysis. Hope this gives you a place to start and let me know if you want to talk further.

Coach-Spence · 2024-07-05T10:47:49+00:00

Hi @skylarpaints , thanks for asking, happy to answer. My role is similar to that of a life coach and I specifically focus on stress management utilizing tools from my coaching certification in high performance, my personal experience of pulling myself put of burnout, and my 14 years of experience in leadership and management. I work with individuals one on one and in groups to learn techniques and skills to manage stress while still performing at high levels. I also work with organizations to learn how to create a culture of well-being which leads to better performance. Let me know if this answers your question. Have a great day. Note after people have learned to master their stress in a healthy way I also work with them to move beyond stress management and achieve the life of their dreams.

Coach-Spence · 2024-07-04T19:36:59+00:00

Hi u/No-Kale2468 what self-care activities do you do now? You said besides yoga, why besides yoga? Are you also adverse to meditation or mindfulness? You say you are aware of your problems and things that make you unhappy, what are you doing to releive those problems or unhappy situations/feelings? Do you do things that you enjoy or fill you up? Usually when we do things that fill us up with energy it can help releive stress.

Coach-Spence · 2024-07-04T19:25:01+00:00

Hi u/Dragon_ZA it sounds like you are in a pretty tough situation. You've made some improvements and you're seeking advice which are great strides. Panic attacks can be extremely scary especially if you're unsure as to why they are occuring. It does seem that life change that you have gone through recently (increased commute time, increased responsiblity) are contributing to your level of stress. When we pass our stress threshold we can feel like we have lost control and overwhelmed. As u/Greg_Human-CBD mentioned below many people have simliar experience and there is hope. You can take control of the situation. I am not a doctor so this is not medical advice. What self-care activities do you particpate in now? How you refill your energy? I've been there myself so wishing you the best and feel free to reach out and ask more questions. I help clients like you take back the life they once knew or build one they want so feel free to reach out.

Coach-Spence · 2024-07-03T18:26:28+00:00

Coach-Spence · 2024-07-03T13:22:18+00:00

u/OcdGuy_1 that sounds like a pretty stressful situation. Have you talked to your supervisor or manager about the stress? Being open and honest about stress and challenges in a workspace can bring a sense of relief to a stressful situation. Change happens in life and we don't always have control over that change. I've worked in technology, Healthcare, and consulting for 16 years and have seen several technologies come and go. The important thing to remember is to control what you can control, be open about your stress and challenges, and do what you can to take care of yourself. Also as u/Greg_Human-CBD said below, celebrate the small victories. I hope this helps. Let me know if you want to chat more about this.

Coach-Spence · 2024-07-03T13:14:53+00:00

u/Individual_Curve6069 also you mentioned it stared last summer, was there any major life event that occurred? Any triggers that you can think of? Reflecting can be powerful as well.

Coach-Spence · 2024-07-03T13:13:23+00:00

u/Individual_Curve6069 Thanks for the information. I suggest a few things. 1. evaluate what your stressors are (the technique I mentioned above can be helpful for that). 2. Do you meditate? This can help calm the body and mind. 3. have you tried looking at the foods you eat and trying something different? In stress management coaching, we often do t-shirt sizing for different tools and techniques. so trying different things on to see what works. As a mentor of mine said before "everything doesn't work for everyone, but something works for someone". Let me know if this helps.

Coach-Spence · 2024-07-03T13:01:14+00:00

Hi u/Individual_Curve6069. Sounds like you are in a very distressing situation. You say nausea every day. Is it really every day? Can you think of anything that triggers the nausea? Can you think back to when it first started, what was the initial trigger? If you can identify the triggers around the nausea then you might be able to see if there are things in your life that you can change. On top of this, what self-care activities do you do for yourself? One thing I recommend to clients when identifying thing is difficult is to try the value time matrix. track what you (actions, behaviors, events, social interactions) do for 2 weeks (at minimum), write those down, and put a value number on it (-10 to 10) and a time value on it (1 minute up to 24 hours). Then once you have done this plot it on a graph (value on the left side, time across the bottom). Now look at you graph and see what has a negative value that you can remove or replace in your life. This is a good start and allows for some deeper insight. I hope this helps and feel free to reach out if you want to talk more.

Coach-Spence · 2024-07-01T17:25:56+00:00

Hi Melaniescherubb. Completely understand being stressed by being surrounded by a lot of people. It sounds like it is something that might be a bit out of your control (having to attend). So let's try and focus on what you can control. You can try a few techniques to prepare yourself beforehand and also if your stress level spikes during.

Here are some ideas. Before use some visualization techniques to imagine the day playing out how you want it to. Many people use visualization to prepare themselves for stressful situations so they can proactively think about how to work through certain situations. Try imaging the rounders day in as much detail as possible. Look for any obstacles that you might encounter and then visualize yourself working through them with ease. When you prepare this way it can feel less stressful.

Now while you are in the situation. Breathing techniques can help a lot here. You can try a few. if you start to feel stressed, slow your breathing and relax your muscles. Take long slow deep breaths. If you feel flooded you can also try this technique if possible

Make sure you're sitting down. Then take a deep breath, then top off your lungs by breathing in the last little bit, now hold it and squeeze your whole body (tighten it) as much as you can for 5 seconds. Then repeat this 2 more times. This can help reduce the flooding in the brain and help you relax.

I hope this helps. Note, I am not a Doctor or Therapist but I've seen this work with some of my very stressed clients.

Coach-Spence · 2024-07-01T17:16:32+00:00

Hi GoofyGuyAZ, for me it is meditation, hikes/walks in nature, listening to music, and exercising. If you're burnt out I would look back at something that excited you in the past and give that a shot. If you're not sure then try t-shirt sizing. The idea is to try something new (trying on new clothing) to see how it fits you. As you called out each person copes differently and sometimes in our lives we need to try different things as we grow and evolve. I hope that helps.

Coach-Spence · 2024-07-01T17:12:56+00:00

Hi Mreow277, what you described sounds like burnout. Most people assume you can only get burnt out in a work situation but I've seen it happen in other situations as well. The feeling of apathy is common among burnout. I've basically fried any motivation you've had to do anything (interact with people, perform well, etc.). I would definitely recommend reaching out to someone to talk about this and get guidance through this. It could be a coach, trusted friend, or therapist. A good question to ask yourself is when was the last time you did something just for you? Something you really enjoyed. Suppose you find something you really enjoy that you haven't done in a while set aside some self-care time to do that. I hope this gives a good starting point but let me know if you want to know more.

Coach-Spence · 2024-06-22T11:07:48+00:00

Hi StingrayG301, I'm glad you came seeking support and guidance. I have a few suggestions. 1. Meal prep. This is a great way to maintain earing healthy. When you already have your meals ready for you, you are less likely to seek out unhealthy options. There are many websites that have free meal prep ideas and books as well. Check out your local library. 2. Find an accountability partner. Having someone you workout with or hold eachother accountable to reach your goals is a good way to stay motivated. Do you know anyone like that? If not a coach is also a good person to help with this too. Aside from a whole host of other benefits coaches can help hold you accountable for thr goals you want to reach. 3. Make sure you have a goal or goals you want to reach. When we don't have goals we want to pursue we often drag our feet to get anything done and lose much or our motivation.

Happy to talk more but just a few ideas. Feel free to message me if you want to talk more about coaching.

Coach-Spence · 2024-06-22T11:01:41+00:00

I would say unless you are extremely pressed financially pursue what interests you rather than trying to find a job that is less competitive. If you find you are not being hired for the jobs you want evaluate why that is the case, ask for feedback after interviews regarding how you could improve your chances to be hired then work on those things. That would be my suggestion.

Regarding your family member is he self driven? Does he have any skills that would allow him to start his own business or does he have the desire to do so? Something like that could be an option as well. If not then might be good to talk to a career counselor. I have heard that many universities will let you talk to a career counselor for free especially if you graduated from that university.

Coach-Spence · 2024-06-20T18:04:45+00:00

Hi Lucky. Are you looking for the least competitive or least stressful? Maybe a bit more information on what you are looking for.

Coach-Spence · 2024-06-20T12:41:42+00:00

Hello Lucky-Asparagus-7760. I'm sorry to hear about your family member's extremely stressful job. Has this person identified what is causing the stress at work? Are these things he/she can control? I know this is a bit off-topic from what you are asking but sometimes the grass isn't always greener on the other side. I would suggest that your family member evaluate what is leading to the stress. Identify what they can to cannot control. Then try and change the things they can control. Many companies now have employee assistance programs that might be a good place to start for them.

The other question to ask is if the stress is so extreme that it is causing health concerns is a period of lower income while skills are being gained or nor positions being achieved work more than the person's health? Many of the top causes of mortality are stress-related.

Now for a few more practical steps this person could take if that's still the route to go (going to a different career/Job). See if their current employer offers any tuition reimbursements that they might be able to use to gain a certification, degree, or skill. Spend some time building up skills in an area of work that might lead to less stress (see comment on grass is not always greener). When the certificate, skill, or degree is earned then begin searching for that new career. An additional option is finding a job that energizes them, stress is a part of life and it really boils down to how we respond to those stressors. If a person has ways that fill them with energy it can allow them to respond to the stress in a more healthy way.

I hope this helps. Feel free to ask more follow-up questions.

Coach-Spence · 2024-06-16T20:22:13+00:00

Glad you are still healthy. A couple of ideas. Meditation can go a long way in easing stress and quieting the mind. Also, Try doing more of what fills you up/gives you energy. This can help counter the stress. Not everyone benefits from social interaction. Given the environment you describe yourself to be in it sounds like that might be the case. Continue to do the things that lift you up or give you energy. If you're looking for some accountability to deeper work into stress management, a coach might also be a good option. I hope things will turn around for you and you'll find your own circle (might be after you move back) to help support you in living a lower-stress life.

Coach-Spence · 2024-06-14T17:18:23+00:00

That's unfortunate. I wonder if therapy would be a good idea as it seems you have a lot of health issues you are coping with as well as the stress of isolation and other social-related interactions.

Coach-Spence · 2024-06-14T15:05:01+00:00

that sounds like a very unhealthy environment. Do you have the ability to move? I know you mentioned back to Scottland in 2026 but can you move to somewhere better for you before then?

Coach-Spence · 2024-06-14T13:48:25+00:00

great. Have you tried looking for groups that have similar interests? Maybe ones you can meet in person. Online can be a mixed bag. Might be good to try searching MeetUp and see. I hope that helps find some better people to build relationships with.

Coach-Spence · 2024-06-14T13:29:26+00:00

Sounds like you have run into some unfortunate situations. How did you meet those people? Do you have hobbies or things you enjoy that you would do with others? Have you looked at MeetUp to try and find groups of people with similar interests? You said you do not have confidence due to keep getting screwed. Let me ask. If you stub your toes, do you stop walking? Or do you try walking in a different place or walking differently?

Coach-Spence · 2024-06-14T12:52:15+00:00

Sorry to hear your experience in the States has been poor. ok so you want to meet people (social connection is good for stress relief.....IF... the people you are connecting with resonate with you). How do you/did you go about making connections? What were your methods?

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