Category: collaborations

On Meditation for Relaxation and Healing.

~ Eleanor Segall ~ Leave a comment

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I write this blog post from a very healing place where a relative of mine lives- the Cotswolds, Gloucestershire in England. It is a place of nature, green fields, hills, farms, animals and I associate its beauty with rest and relaxation. (There are shops and cinemas here too though- I think I would miss that!). The Cotswolds are a great place for me to rest and recharge my batteries. I find that the pace of life is slower and quieter here and when I have been working hard and need a break, I visit here and come back rejuvenated.

So, this blog is about meditation, a form of relaxation and clarity of mind that I have found healing.

I discovered meditation a few years ago but didn’t really start doing it until about a year ago, when I downloaded a free app called Headspace. This allowed me to have 10 free sessions of 15 minute meditations. At the time, I was suffering from work anxiety and related panic attacks. I found that listening to a guided meditation, recorded so I could play it when lying on my bed before sleep,  very helpful and relaxing. It centred me and made me focus less on my anxious thoughts and worries about my career and illness. I just had to breathe and relax for that minute, whatever else was happening outside of it.

Meditation is a guided visualisation, focusing on the breath and slowing down breathing for relaxation and clarity, through inhaling deeply and exhaling slowly. It also teaches you how to relax muscles in your body, if you choose a deep muscle relaxation meditation. The person guiding you may tell you to breathe in deeply then out slowly, clench or unclench muscles and focus on the breath and the present mindfully, in order to relax you and sharpen the senses.

Meditation is not about falling asleep, although I often do it before I go to sleep. It is about centring yourself in your present reality, clearing your mind and worries through focusing on deep breathing and /or guided visualisations or affirmations. This eventually relaxes your subconscious and keeps you grounded in the present, linked to mindfulness.

I recently listened to a fantastic meditation which included positive life affirmations ‘You can do it’, ‘You are strong and confident’, whilst breathing in and out. This was by the amazing practitioner Holly Matthews, at the Bossing It Academy. I listened to this twice and did the exercises the night before a job interview. It really works on the subconscious level and helps you feel strong and confident!

I first was introduced to meditation as a healing therapy through regular Day unit relaxation sessions when I came out of hospital. We were taken through a guided visualisation of a relaxed place eg a beach or a starry night and followed our breathing and relaxation of muscles. I then bought CDs of relaxation music to listen to at home. When I was a teenager, I had previously listened to similar relaxation music and I find it can be incredibly healing if suffering from anxiety disorders in particulat as it focuses you and permits relaxation.

Meditation is an ancient Eastern art, practised by Buddhists and others in Asia, which has come to us in the West. It is so unbelievably powerful at managing stress and anxiety and I would thoroughly recommend doing it, with a recording of  professional guiding you through the process or listening to relaxation music. There are even meditation classes out there you can take as well as music on Youtube and other websites!

So remember to breathe, ground yourself in your present, listen to the sounds around you but bring it back to your breathing and your current reality. I have found meditation helps heal me and I hope it helps you too.

Reflections- Being Bipolar is not the end.

~ Eleanor Segall ~ Leave a comment

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This blog post was prompted by a blog I had written a few months ago for Rethink Mental Illness about living with Bipolar 1 disorder. I received a message from a mother whose teenage daughter was suicidal and very unwell and was receiving treatment from CAMHS child and adolescent mental health service . This same mother has stayed in touch with me and updates me with her daughters progress.

I was the same age as her daughter is now when I became unwell. I was only 16, still a child but on the brink of adulthood, at a time where teenage life can be confusing, even without a mental illness!  Being diagnosed at 16 changed my life in many ways. I had to come to terms with having a chronic illness, with being ‘different’, with taking medication daily for the rest of my life, with not drinking alcohol, with feeling insecure about my own mind and self for a long time. Its a lot to take in, at that age in particular.

Being Bipolar is not the end. Yes it can cause havoc and play with your sense of self, cause insecurities about your mind, make you psychotic or manic/ hypomanic, make you depressed and suicidal, make you anxious and terrified and many other symptoms. But it is not the end. With help from support networks and professional medical teams, you can recover. You can get better. You can achieve.

What changed everything for me was taking Lithium. It has stabilised my moods and they don’t fluctuate as intensely, so I am not symptomatic. It was a gamble taking it, as is taking most psychiatric medication, its trial and error. But, as Bipolar runs in my family, I knew having the right chemical balance was key because my moods were all over the place.

I still have bad days and panic and anxiety from time to time. However they are no way near as bad as when I was on the wrong medication.

At 16, I had a very uncertain future. The Doctors told my family I wouldn’t get my A levels (despite having got good grades at GCSE) or go to university. I proved them wrong. I went to university and got my BA, I went travelling to India and Ghana where I volunteered and I went to drama school to do a Masters degree which I attained, despite the difficulties in my mood and the stress it did create. This wouldn’t have been possible without the support network and amazing family in my life. And of course, my need to do things despite the illness!

Achieving these things made my self esteem increase. There are times when I am not confident but having a severe mental illness is not the be all and end all. You can live with it, there are times which can be hell- but these make the sweet times better. I am back at work as well after being in hospital in 2014 and have tried to rebuild my life.

So today I am thinking of the teenage girl who is currently unwell at 16 and her family. And praying for her as we go into Shabbat (Jewish Sabbath).

Guest post: Loneliness at Valentines (by Eugene Farrell, AXA PPP)

~ Eleanor Segall ~ 4 Comments

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Valentine’s Day. For some, it’s a day full of romance and spending time with loved ones, yet for others, this focus can make them feel more isolated and alone.

According to the Office for National Statistics, Britain is the loneliness capital of Europe, with many Brits unlikely to know their neighbours or feel they have friendships that they believe they can rely on in a crisis.

Research by the charity, Relate, found that 9% of Brits of all ages don’t have a single close friend, while separately, a study by AXA PPP healthcare that British adults aged 18 to 24 are four times as likely to feel consistently lonely than those over 70.

 “The build-up to Valentine’s Day and the day itself can be quite intense, which is difficult for those who are already feeling isolated or lonely,” explains Eugene Farrell, Head of Trauma Support Services at AXA PPP healthcare.

“Although loneliness is often associated with the elderly, it’s actually an issue which can affect the physical and mental wellbeing of people of all ages.”

“In fact, studies have found that loneliness can increase the risk of high blood pressure, and have an impact on cognitive decline, dementia and depression. While addressing your experience of loneliness may take time, taking steps to build new and improve existing connections will help to improve your overall wellbeing.”

Here, Eugene gives his top tips on how to overcome feelings of loneliness:

1.     Making new connections can be an obvious way to combat loneliness and yield positive results, for example joining a group or class you are interested in will increase your chances of meeting like-minded people to connect with. Increasingly too we are turning to the internet for companionship, with community groups existing in almost every niche interest group you could imagine.

2.     Be more open. If you feel that you have plenty of connections but don’t feel close to any of them, the underlying issue may be that you need to open up to them more to deepen your connection, as an example letting the friend or acquaintance in on a vulnerability felt or your honest opinion about an issue.

3.     Stop comparing yourself to others. The desire to ‘keep up with the Joneses’ is not a new one, however the rise of social media has only exacerbated the problem by giving individuals the chance to constantly compare themselves to others. If you’re already feeling lonely, the idea that everyone else’s life is more idyllic than yours can make you feel even more isolated and alone. This can lead us to ‘compare and despair’ – which further exacerbates our negative experiences. Remind yourself that people only share what they want others to see about their lives. Don’t form unrealistic expectations about life and friendship based on what you see online.

4.     Keep all lines of communication open. Having a chat with a friend or relative over the phone can be the next best thing to being with them. Or you can stay connected with loved ones online. Video chat, exchange photos and keep up to date with the latest news from friends and family with Facebook, Instagram, Snapchat or simply keep in contact by email.

5.     Volunteering is also a great way to meet new people and feel good about helping others. It will not only allow you to give something back to your community but will also help you to feel more connected, involved and needed. There are lots of volunteering roles that need your skills and experience. It can also have a positive effect upon your mental health through helping others.

6.     Pride comes before a fall. Don’t be afraid to reach out to people and ask for help, companionship or just a chat. They may be feeling lonely too!

7.     Take it slow. If you’ve felt lonely for a while, or experience anxiety around new social situations, throwing yourself in at the deep end could only act to exacerbate the problem. Instead, dip your toes into the water first by going to a local café or sports event where you are surrounded by people, and just enjoy sharing their company. Or try a class where you can dive into the activity itself to distract you from the pressure of introducing yourself to people straight away. With loneliness, slow and steady often wins the race.

If you think you might be struggling with symptoms of loneliness, find more tips and advice at AXA PPP healthcare’s Mental Health Centre.

Guest Post by Adar: Relationship Abuse and PTSD (Post Traumatic Stress Disorder)

~ Eleanor Segall ~ 2 Comments

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Adar talks about the relationship abuse and PTSD they have suffered and how they are near recovery, with a combination of therapies including EMDR treatment. 

PTSD (Post Traumatic Stress Disorder) and I have been in each other’s lives for past 10 years. Yet, up until 3 years ago, it was my secret…that I had no name for.

I am very close to my recovery (yes, recovery), which is why I feel I can write this blog now, to highlight the following:

A. I was 18 when my abusive relationship started, he was also 18, and yes…he was Jewish, and known within a circle of Jewish people (I am Jewish). Abuse can happen to anyone, at any age, of any race.

B. PTSD: Because I have it now, doesn’t mean I will have it forever. I am getting the help I need to treat it, and my PTSD isn’t triggered 99.9 percent of the time. Be kind to everyone you meet, as that person may be going through a secret struggle.

C. There are varying degrees of PTSD, yes some people are affected enough to not leave the house. I am fortunate enough this isn’t my case, but a lot of people can get out, everyone’s triggers are different, and everyone reacts differently when triggered.

D. My message to anyone with PTSD: please please please get help, or please put a close one in touch with help. The treatments work, you can get the treatments on the NHS (and maybe even through your work), and via Private facilities. I have put two links below to two very helpful websites:

http://www.nhs.uk/Conditions/Post-traumatic-stress-disorder/Pages/Treatment.aspx

http://www.ptsduk.org/

So, here is my story:

I was in an abusive relationship from the age of 18 for 3 years. If you google abuse, you will find five types; I experienced four- emotional, physical, religious, sexual…and I assume if my relationship had entered into marriage…financial.

When it comes to expressing my feelings about what happened to me, I became the master at making people think that everything was ok. But behind closed doors, I was in shock, mentally and physically… for years.

Friends that were around at time, had no idea what was happening to me, and neither did my own parents. In the aftermath, I buried everything, out of protection for the people around me, and because I was still trying process what had happened me. Physically, I was already showing signs of my mental state; being diagnosed with a lung condition because acid had mysteriously tipped into my lungs (looking back, potentially caused by the fight or flight, cortisol/stress, or something similar).

During all of this, I somehow managed to completed 2 degree’s (to a high standard), completed a summer on Camp as a leader in America, and Produced a year-long theatre production ….however, I was secretly drowning, and I couldn’t find a way to swim back to shore.

Fast forward, and 3 years ago, I started having panic attacks (4 years after I was well clear of the danger). At first these happened during the day, then started happening during my sleep. At times, this also came with an inability to speak, which there no physical explanation was for. It culminated in a trip to A & E, as my brain basically broke down. Before all of this, I had never had a panic attack, and I was not an anxious person.

A few months later, I was formally diagnosed with PTSD by my consultant, and after a wait, because of a bipolar 2 disorder diagnosis at the same time, I started EMDR treatment.

EMDR is AMAZING. FULL. STOP. It works by processing traumatic images that are stuck on one side of the brain, which couldn’t process themselves. When triggered, these images are like reliving the trauma (the image pops back up in your head). My therapist grades my disturbance on a scale of 1-10, and then uses my eye movements to process the images (by waving her fingers in front of my eyes). The idea is that the disturbance level decreases each time/ over time. It seems to be working for me; my therapist went over the list of problems I came to her with 2 months ago, and we checked a lot off the list! J

My therapist has also cleared up something important for me, which I want to pass on. I walked around trying to understand why I froze…why I just froze. My therapist said:

‘When things we cannot process at the time are happening to us, there is a survival instinct that makes us freeze…. After years of trying to figure it out, why someone so strong natured…just froze… now I understand. I hope that thought helps someone else out there, still trying to understand. We were trying to survive.’

With all the help I have been given, and the support of everyone close to me, I have managed to find a way to forgive my abuser, not for his sake, but for mine. I was carrying around a lot of hate and anger, and it was taking me down, from the inside. I am not suggesting this will work for everyone, but it has for me. I can move on now knowing that karma will one day kick in…and God is watching everything.

To conclude, yes, sometimes I feel like a ticking time bomb, and yes, I have to be vigilant of potential triggers right now, (I carry a bottle of cinnamon with me, in case I feel overwhelmed: using a sense to distract the brain), and I think I will always struggle to tell my friends what really happened (but they have been amazing), but I can see the light at the end of the tunnel.

I didn’t think I’d be able to say this 3 months ago, but bring on my knight in shining armour…ok ok…. maybe just a date, with a nice boy…in Nandos restaurant and a life full of my fulfilling dreams. Bring.it.on.

‘Back from the edge, back from the dead

Back before demons took control of my head

Back to the start, back to my heart

Back to the [girl] who would reach for the stars’

– James Arthur

The Head On Mental Health Awareness Shabbat Project.

~ Eleanor Segall ~ 2 Comments

The past almost 2 months, I have been volunteering with the Jewish Association for Mental Illness (Jami) helping plan and coordinate one of their projects with colleagues. This project took place last weekend in the UK Jewish community -and was a cross communal Shabbat (Sabbath) education project taking place in synagogues, Jewish schools and student societies up and down the country.

It was supported by every level of religious observance and in the end we had over 80 communities involved, holding educational talks, reading sermons, holding themed friday night dinners and hosting speakers on mental health. Some communities had talks from speakers at Jami or those with lived experience of mental health issues, or those who are psychiatrists or psychologists.

Our aim was to battle stigma and get people talking. Jami and our team were just amazed by the level of response and positivity towards the project which seemed to grow and grow and reach communities far away including in Scotland!

We also had 150 people at a panel event organised by Jami about mental health topics, where a great discussion was had.

Times are changing and hopefully we will see stigma in the community fall. I am currently getting over a rather nasty cold-and taking time to rest but I wanted to write this to say how much I truly have loved volunteering with pioneers of the event and seeing the project grow to be so successful.

Guest post: 5 easy yet effective ways to calm yourself down when feeling anxious

~ Eleanor Segall ~ Leave a comment

By Lystia Putranto and Karina Ramos at www.bookmeditationretreats.com

dontworry

Anxiety is a thin stream of fear trickling through the mind. If encouraged; it cuts a channel into which all other thoughts are drained.

– Arthur Somers Roche

Sometimes nothing feels quite as awful than anxiety. In this state of mind, we tend to think of only the worst case scenarios. It robs us of our joy, makes us lose focus and leaves us feeling as if we have no control over our own lives.

Fortunately for us, there’s much we can do to reduce anxiety and its effects on our mind, body, and soul. Here are simple and fuss-free tips to apply that I have found to be effective to help me establish and maintain a calmer peace of mind in situations that previously would send me into a tailspin:

  1. Take Deep Breaths

It seems hard to believe that one of the simplest actions that you can take – taking deep breaths – may just be one of the most effective ways to calm ourselves down when we feel an anxiety attack coming on. Breathing deeply differs from our normal breathing (shallow breathing) as it requires your focus to breathe from your diaphragm as opposed to just breathing from your nose. Moreover, shallow breathing may often feel tense and constricted, whereas deep breathing induces relaxation.

By just taking a minimum of 10 deep breaths whenever you find yourself feeling anxious, you can instantly feel more peaceful and more importantly, it could bring our focus back to the present moment even in moments of panic or extreme anxiety. Through focusing our attention in the present moment, we are able to give our best effort in finding solutions to the issue(s) we worry about. Another great thing about this anxiety-reducing tool is that it is also accessible to you whenever and wherever you need it.

If you’re looking to gain a more lasting effect that you get from deep breathing, I highly recommend that you take up the practice of meditation. Not only will you be able to feel more at ease and calmer, you’re bound to also reap the many other benefits that come with meditation!

 2 Listen to Inspiring Tunes

I’m a true believer in the power of music and great tunes can be a great tool in lifting our spirits whenever we feel anxious or overwhelmed. Create a special playlist of your favorite inspiring (preferably upbeat) tunes and be sure to have them on hand to give you a spirit boost whenever you feel less than stellar. If you’re up for it, why not kick it up a notch and have yourself a dance party of one while you are listening to favorite music! It may sound silly but I personally have found it to be a great and quick way to lift my spirit and shake off those pesky anxieties.

 

  1. Let it Out

When we are plagued with anxiety, one of the best ways to alleviate yourself from that palpable worry is to talk it out with someone you trust. One of the toughest things to deal with when it comes to anxiety is the facade that you are alone and that you are the only one in the world who is going through challenging times. Feeling anxious and feeling like you have to keep it all bottled up is unhealthy and can often feel excruciatingly difficult.

The truth is, all of us have experienced anxiety and worry and this is why it is crucial for us to be able to turn to our spouse, friend, parent or sibling and share our troublesome thoughts. More often than not, you’d find that they too have experienced similar situations and would able to offer solutions to help you or at the very least, lend an emphatic shoulder to lean on.

 

  1. Jot it Down

If for one reason or another you feel uncomfortable sharing your feelings and thoughts to others, an alternative tool you can use is to keep a journal. That way, you can “spill” whatever you are going throughout and/or feeling in private. There’s something soothing and cathartic in writing out your inner most thoughts into paper that often leaves you feeling calmer and more at peace.

As someone who has journaled regularly since her early teen years, it became evident that most of my anxieties were just stories that I created and that my worries were far from being real. In writing our thoughts down consistently, you too may found most things that you have previously felt anxious or worried about in the past never actually end up happening. Our minds like to play tricks on us, making us focus on the worst scenarios of situations as opposed to what’s actually real and this is definitely something worth keeping in mind the next time we find ourselves filled with worry. As Dan Zadra, a renowned author said, “Worry is a misuse of imagination”.

 

  1. Get Physically Active

Science has provided much evidence that physically active people have lower rates of anxiety and depression than sedentary people (those who are not physically active). Exercise may also improve mental health by helping the brain cope better with stress and feelings of worry. In one study, researchers found that those who do regular vigorous exercise were 25 % less likely to develop depression or an anxiety disorder.

Whatever type of exercises you prefer, aside from being extremely beneficial to our health and fitness, making sure that you get your regular dose of exercise is a great way to reduce anxiety. Though it sounds counter-intuitive, exercise actually increases our endorphin levels which are our body’s “feel good” chemicals and this, as a result, helps us burn off excess adrenaline that we produce when we are at a heightened state of anxiety.
About Lystia Putranto

Lystia is a personal & professional development blogger who seeks to inspire and to motivate people to create and to live out their best lives. A proponent of meditation, she actively encourages those who seek to become their best selves to integrate meditation as part of their daily routine.

 

Guest Post: Quite Great- Psychotherapy to combat stress in the Music Industry.

~ Eleanor Segall ~ Leave a comment

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Todays guest post is by Quite Great and Helen Brice, psychotherapist and music industry professional.

Music PR and Marketing Company, Quite Great, has formed a unique partnership to help musicians overcome the day to day stresses and strains of the music industry. By teaming up with Helen Brice, a specialist psychotherapist and skills coach, the pioneering PR company has introduced a new psychotherapy service.

 Quite Great have twenty years experience working with musicians of all styles, from all over the world. During this time they have developed an exceptional understanding of musicians and the challenges they face – from the emotional strains of building a career, to the psychological issues that can be developed as fame grows.

Specialist psychotherapist, Helen Brice, has over twenty years experience in the music industry; covering music arrangement, performance, audio production, publishing, artist management and A&R. She is a music graduate and regularly performs in the UK and overseas with the London Bulgarian Choir and the BBC Symphony Chorus. As an active musician Helen has a unique attunement to the pressures and psychological issues that musicians encounter – making her the perfect person to head up the new service.

As Pete Bassett, founder of Quite Great, elaborates: “Every recording artist and performer of music has to have at least two sides to their personality in order to really reach the heights that they wish to achieve. As they go through each stage in their musical career they have to deal with many pressures – from demands made on them by managers, labels and agents, through to handling being ‘dropped’ by labels, and at times, coming to terms with the fact that their popularity is diminishing.”

“These differing stages,” he continues, “can cause real emotional turmoil needing a specialist approach to be taken. There are also other more straight forward challenges that musicians need help with, for example how to overcome ‘stage fright’, and how to build the confidence and thick skin required to face media reviews and online critics. In order to believe they can overcome all problems to become a star, musicians need the self assuredness of an Olympic athlete!”

Helen Brice, (UKCP, MUPCA Accred, MBACP, FRSA) founded Stimmung Therapy Services in 2009 at Harley Street, and receives referrals and enquiries relating to her specialist psychotherapy and skills coaching from all over the world. Helen offers complete flexibility for appointments at her central London practice, as well as via Skype – perfect  for the working lifestyle of musicians and performers. A service unique to Stimmung is emergency onsite psychotherapy and coaching for performance anxiety. This would be backstage at the performance venue, or off set at a live broadcast, or even at the recording studio.

By combining their expertise, Quite Great and Helen Brice, are offering a distinct psychotherapy service that will make a huge difference to both the personal lives of musicians and their careers. For more information, please visit www.quitegreat.co.uk or contact ask@quitegreat.co.uk

A Personal Note and Festive Appeal

~ Eleanor Segall ~ Leave a comment

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I can’t believe that its so very nearly the end of 2016! So many things have happened this year and it has been a remarkable year in so many ways.

Its hard to believe that only 2 and a half years ago, I was living on a hospital ward for 4 months receiving treatment for a bipolar manic episode that included psychosis, delusions and mania. I wasn’t well enough to be back at home for a long time and it was a turbulent process that ripped my whole world apart- I was only 25 and it had come out of the blue.

I look back and think that it has made me stronger and made me totally appreciate life and medication and support networks when I am well. It has meant  I can help others through my blogging and advocacy work and that I can have a better understanding of my own brain. I hope one day there will be more funded research into bipolar.

As it is almost Christmas and Chanukah, I just wanted to highlight Be Ur Own Lights Festive Appeal for Jami (Jewish Association for Mental Illness). Jami are a small charity operating to help people in the UK Jewish Community. I fundraise for them to help their services including day centres, hospital visits, work programmes and befriending. They are on the front line of battling stigma.

Please give whatever you can to the charity to help fulfill their incredible work. Without Jami, life would be a whole lot harder for so many.

Wishing everyone a happy and healthy Festive period.

To donate just click on this just giving link and follow the instructions:
https://www.justgiving.com/fundraising/BeUrOwnLight

Monday Update: Rethink and Thank You

~ Eleanor Segall ~ Leave a comment

This is just a short update post- I just want to thank everyone who visited my blog as a result of my Rethink article and everyone who read the article and found it useful!
It is always a pleasure to write for such an important and caring charity and I love writing and partnering with Rethink.

I have also been receiving some brilliant guest posts to my inbox which will start going up soon.

Thank you for making the Be Ur Own Light community the shining light that it is and is becoming.

Love from a cold, grey London but with warmth 🙂

thankyou

Guest Post: Inner Self Talk The 7 Words that hold you back

~ Eleanor Segall ~ Leave a comment

Michael J. Russ- Author and Adversity Coach
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Your inner conversation, also known as self-talk, exerts more influence over your attitude, achievement, time, success, happiness, relationships, and overall prosperity than you can imagine. Self-talk is best defined as the thoughts and words you use to describe you and what you are doing.

Regardless of whether your inner dialogue remains in your head or is expressed in conversation, there are seven words that can hold you back. These words are: hard, difficult, tough, impossible, can’t, try and never, and usually make an appearance when referencing current and future actions, especially those related to adversity.

Why should you stop using these seven words? Aside from focusing on the negative, they generate unnecessary additional mental adversity and sow seeds of doubt that prevent you from fully committing.

Do you occasionally find yourself saying, this is going to be hard, it’s tough for me, or I will never finish this? Is there some rule that says something will be hard, tough or difficult, or that you will never get something done?

Have you ever heard a coach tell their team a game will be tough, difficult or impossible to win? Of course, not. A coach would never plant such a thought virus into the heads of their players.

When you approach tasks, goals, and intentions, use self-talk that affirms and supports what you want to happen, instead of what you do not. Thinking and saying, I can do this, is a great example of affirmative self-talk that opens pathways to producing your best effort. The phrase is simple, yet very empowering!

Right about now, you are probably wondering what I suggest you think and say in place of the seven words I recommend you drop from your self-talk vocabulary. In my view, simply referring to a response or future action as a challenge is more appropriate because it does not generate additional mental adversity. Examples of its use would be, cleaning this garage is going to be a real challenge or my health is my greatest challenge. These statements position you for what you must accomplish on the road ahead—igniting strength, will, creativity, and inspiration, as opposed to mountains of negative feelings and emotions that hold you back.

Framing actions as challenges might seem trivial, ridiculous, or even uncomfortable at first. What you will soon experience, however, is a noticeable difference in the way you
think and feel. Viewing actions as challenges sets the stage for mental clarity, optimism, possibility thinking, inspired actions, and miraculous aha moments.

Establishing clear goals and intentions and then crafting an inner conversation that supports them is crucial to making self-talk your most important resource and greatest ally for achievement and designing the life you envision. If you find it too great a challenge to keep the seven words I mentioned unsaid, remember this sage advice, if you can’t say something positive, don’t say anything at all.

About the author:
Michael J. Russ is an international bestselling author, inspiring speaker/trainer, and the founder of Zero AdversityTM Coaching & Training. This article was adapted from his international bestselling book, Zero Adversity: 3 Practical Steps to Freedom, Fulfillment, and Creating an Authentic Life, where he outlines a practical 3-step method everyone can use to experience balance, freedom, and prosperity in their life. Michael can be reached via email at inquiry@michaeljruss.com. http://www.michaeljruss.com