Conquering Anxiety: Your Path to Calm

Can you believe we're already more than halfway through the year? Time flies when you're crushing your goals, right?

Today, I want to chat about something that's close to my heart and probably affects many of you too: anxiety. Many of my family members have suffered from anxiety, and it's been a big part of my life. Now, I know what you're thinking - "Vimari, aren't you all about productivity?" Well, guess what? Managing anxiety is a huge part of being your most productive self. So, let's explore "Conquering Anxiety: Your Path to Calm."

First things first - let's get real about anxiety!

Anxiety isn't just feeling a little worried before a big presentation. It's like your body's alarm system going haywire, sending out "danger" signals even when you're just trying to enjoy your morning coffee. Sound familiar?

Here's the kicker - a little anxiety can actually be good for you. It's what kept our ancestors from becoming lion lunch, and it's what gives you that extra push to prepare for that important client meeting. The problem starts when anxiety takes over the driver's seat of your life.

Signs you might be riding the anxiety rollercoaster:

• Your mind's constantly playing the "what if" game
• You're more irritable than a bear woken up from hibernation
• Sleep? What's that?
• Your heart's doing the cha-cha even when you're sitting still

If you're nodding along, thinking, "Yep, that's me," don't worry. You're not alone, and more importantly, there's a way off this wild ride.

Let's talk about what's going on in that beautiful brain of yours when anxiety hits. There's this tiny part of your brain called the amygdala - think of it as your internal security guard. When it spots a threat (real or imagined), it sets off all the alarms.

Suddenly, your body's flooded with stress hormones. Your heart's racing, your breathing gets shallow, and you're ready to either fight a dragon or run a marathon. All this happens faster than you can say "productivity hack."

For some of us, this alarm system is a bit too sensitive. It's like having a smoke detector that goes off every time you make toast. Not exactly helpful, right?

But here's the good news - understanding this process is the first step to managing it. And that's exactly what we're going to do next.

Here is Your Anti-Anxiety Toolkit

1. Mindfulness: Your new superpower

You know I'm all about practical tools, and mindfulness is like the Swiss Army knife of mental health. It's about being present in the?moment, not getting caught up in the "coulda, woulda, shoulda" of the past or the "what ifs" of the future.

Try this: Next time you're feeling anxious, stop and focus on your breath for just 3-5 minutes or pick a color and look around your?surroundings for all the items that you find in that color. It's like hitting the pause button on your worries. Trust me, it works wonders!

2. Cognitive Behavioral Therapy (CBT): Rewire your thinking

CBT is a type of psychotherapy that helps individuals understand and change their thoughts and behaviors. Many Psychologists and Therapists are now using this technique with their clients. What I love about this technique is that it's helpful for all of us. Even if you feel that your anxiety is not excessive or if you feel that it does not warrant a Psychologist or Therapist at this time. I also love that the key principles are the basis of our Positive Intelligence and Mental Fitness practice. Here's a detailed overview:

Key Principles:

• Cognitive Model: CBT is based on the idea that our thoughts, feelings, and behaviors are interconnected. Negative thoughts can lead to distressing emotions and unhelpful behaviors, creating a cycle of negativity.
• Present-Focused: CBT focuses on addressing current problems rather than exploring past issues. It aims to help individuals develop practical strategies to deal with present challenges.

CBT is all about challenging those negative thought patterns. It's like being your own life coach (though of course, I'm always here for you too!).

Next time you catch yourself thinking, "I'm going to bomb this presentation," stop and ask yourself:

• What's the evidence for and against this thought?
• What would I tell my best friend if they were in this situation?
• What's the worst that could happen, and how would I handle it?

3. Get moving!

• You know I'm a big believer in the power of physical activity. When you're anxious, your body's all revved up with nowhere to go. So give it somewhere to go! Whether it's a quick walk around the block, a dance party in your living room, or a full-on gym session, moving your body can work wonders for your mind.

4. Breathe like a boss. Your breath is your secret weapon against anxiety.

• When you're stressed, your breathing gets all shallow and quick. By consciously slowing it down, you're telling your body, "Hey, chill out. We've got this." Breathing is not only a mindfulness technique but it's extremely good for our entire well-being.

Try this: Breathe in for 4 counts, hold for 4, breathe out for 4, hold for 4. Repeat until you feel calmer. It's so simple but so effective!

5. Lifestyle tweaks for the win

Managing anxiety isn't just about what you do when you're stressed. It's about creating a life that's less anxiety-prone. Here are some of my favorite tips:

• Prioritize sleep like it's your job (because it kind of is!)
• Eat foods that fuel your body and mind
• Stay hydrated (as much as I love coffee, it doesn't count, sorry!)
• Connect with your people - we're not meant to do this life thing alone

6. Embrace the anxiety (yes, really!)

This might sound crazy, but hear me out. Sometimes, fighting anxiety just makes it worse. It's like quicksand - the more you struggle, the deeper you sink.

Instead, try acknowledging it. "Okay, anxiety, I see you. You're here because you think you're protecting me. Thanks, but I've got this." It's not about getting rid of anxiety completely - it's about learning to coexist with it.

7. Know when to call in the pros

Look, we all need a little help sometimes. If anxiety is seriously impacting your life, it might be time to talk to a mental fitness coach or a therapist. There's absolutely no shame in it - in fact, it's one of the bravest and most productive things you can do for yourself.

Remember, conquering anxiety isn't about never feeling anxious again. It's about building your resilience and your toolkit so that when anxiety does show up, you know how to handle it.

This journey to calm? It's not always easy. There will be ups and downs. But I promise you, it's worth it. Because when you're not constantly battling anxiety, you have so much more energy to focus on your goals, your dreams, and living your best, most productive life.

So here's to a calmer, more focused August. You've got this, and I've got your back.

Until next time, keep being your awesome, productive self!

Cheers,

Vimari Roman

CEO/Founder

Be Productive Coaching

P.S. If you found this helpful, why not share it with a friend who might need it too? Spreading positivity is always a productive move!

Level Up Your Resume: Crafting a Job-Winning Profile???

Okay,?let's talk about something that can seriously boost your career game - your resume! ?? I know, I know, in this LinkedIn-obsessed world, you might be thinking, "Do resumes even matter anymore?" Trust me, they do! ??

So, are you ready to level up your resume game? Let's do this! ????

Learn how by clicking on the button below.

?Tip of the month?

Burnout Buster: Tips for Reclaiming Your Work-Life Balance????

Hey there, productivity powerhouses! ?? Let's get real for a minute. Are you feeling more burnt out than a forgotten pizza in the oven? ?? Is your work-life balance tipping dangerously towards the 'all work and no play' side? Well, it's time to hit the reset button! ??

Burnout is no joke, folks. It's like trying to drive a car with no gas ? - you might coast for a while, but eventually, you're going to come to a screeching halt. And trust me, that's not a fun place to be!

So, let's explore some burnout-busting tips that'll help you reclaim that work-life balance you've been dreaming about. Ready? Let's go! ??

1. Set Boundaries Like a Boss ??

It's time to build some healthy boundaries, my friends. That means:

• No checking work emails at 11 PM (unless you're a night owl and that's your jam)
• Learning to say 'no' to extra projects when your plate is already full
• Actually taking your lunch break (eating a sad sandwich at your desk doesn't count!)

Remember, boundaries aren't selfish - they're necessary for your well-being and productivity. Own it! ??

2. Embrace the Power of the Pause ??

In our go-go-go world, sometimes the most productive thing you can do is... nothing. That's right, I'm prescribing some good old-fashioned downtime. Schedule little breaks throughout your day to:

• Take a quick walk ??♀?
• Do some stretches ??♂?
• Practice deep breathing ??♀?
• Or just stare out the window and daydream a little ??

These mini-breaks can recharge your batteries and boost your productivity. Win-win!

3. Prioritize Like a Pro ??

Not everything on your to-do list is created equal. It's time to get ruthless with your priorities. Try this:

• Identify your top 3 must-do tasks for the day
• Focus on those first
• Let go of the idea of a 'perfect' to-do list (it doesn't exist!)

Remember, done is better than perfect. Repeat after me: "I don't have to do it all!" ???

4. Tech Detox: Give Your Brain a Break ??

Our devices are amazing, but they can also be major stress inducers. Try these tech detox tips:

• Set specific times to check emails and messages
• Use 'Do Not Disturb' mode during focused work time
• Have a no-phone rule during meals or family time
• Experiment with a tech-free day on weekends (gasp! ??)

Your brain will thank you for the digital breather!

5. Move That Body! ????

Exercise isn't just good for your body - it's a total game-changer for stress relief. Find a way to move that you actually enjoy:

• Dance party in your living room ??
• Yoga with your dog ????♀?
• Lunchtime walks with a coworker ??
• Whatever gets you moving and grooving!

Remember, any movement is good movement. No need to train for a marathon here!

6. Sleep: Your Secret Productivity Weapon ??

I know, I know, sleep feels like a luxury when you're busy. But trust me, it's a necessity. Aim for 7-9 hours a night and watch your productivity soar. Try:

• Setting a consistent bedtime routine
• Creating a sleep-friendly environment (dark, quiet, cool)
• ?Avoiding screens an hour before bed (I know it's hard, but you can do it!)

Quality sleep is like a superpower - use it wisely!

7. Celebrate the Small Wins ??

In our quest for big goals, we often forget to celebrate the small victories. Did you:

• Finish a tough project? ??
• Have a productive meeting? ??
• Remember to eat lunch away from your desk? ??

These are all wins! Celebrate them. Do a little happy dance, treat yourself to a fancy coffee, or simply pause and acknowledge your awesomeness.

8. Connect with Your People ????

Humans are social creatures, and connection is crucial for our well-being. Make time for:

• Coffee dates with friends
• Family game nights
• Zoom calls with long-distance pals
• Even just a quick chat with a coworker

These connections can be a lifeline when you're feeling overwhelmed.

9. Find Your 'Flow' Activities ??

What activities make you lose track of time in the best way? Reading, painting, gardening, coding? Whatever it is, make time for these 'flow' activities. They're like a vacation for your brain!

10. Practice Self-Compassion ??

Last but definitely not least, be kind to yourself. You're doing the best you can in a world that often demands too much. Treat yourself with the same compassion you'd offer a good friend.

Remember, you're a human being, not a human doing. Your worth isn't measured by your productivity!

Busting burnout and reclaiming your work-life balance isn't a one-and-done deal. It's an ongoing practice. Some days you'll nail it, other days you'll struggle - and that's okay! The key is to keep showing up for yourself.

You've got this, productivity superstar! Now go forth and conquer - but don't forget to take breaks, set boundaries, and dance it out every once in a while. Your balanced, burnout-free self is waiting for you! ????

Remember, life is a marathon, not a sprint. Pace yourself, celebrate the journey, and don't forget to enjoy the view along the way! Until next time, keep shining and stay balanced! ???

Learn more about what we do and who we serve by watching this brief video, including client interviews.

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About Vimari & Be Productive Coaching:

Vimari Roman, a Professional Certified Coach, serves as a catalyst for professional transformation, guiding individuals toward peak performance and fulfillment. With over two decades of experience in the Hospitality and MICE industries, including roles at Sonesta, LXR Luxury Resorts, Hilton Hotels, and Accor, Vimari transitioned into coaching driven by her passion for leadership empowerment.

Drawing on her extensive background in career strategies, leadership, and human behavior, she excels in helping professionals uncover their purpose and achieve career satisfaction. With over 25 years of leadership experience, Vimari has mentored and coached thousands of high-performing professionals across diverse industries, nurturing their unique abilities and fortifying their mental resilience, leading to peak performance, fulfillment, and growth.

Vimari is also certified as a Leadership and Positive Intelligence? Coach. She is a sought-after speaker on topics such as Mental Fitness, Personal Branding, Purpose, and Career Strategies and Transitions. In 2019, LinkedIn recognized Vimari as a LinkedIn Career Expert. Additionally, she serves on the Board of the South Florida International Coaching Federation (ICF) Chapter and as faculty at 50/50 Women on Board, teaching the Personal Brand Workshop. Moreover, Vimari is an adjunct faculty at FAU, where she teaches the Certificate in Event Management program.

Know someone who could benefit from working with a coach specializing in executive & leadership coaching,?career strategies, professional branding, positive intelligence, and mental fitness? Personal Introductions are the lifeblood of solopreneurship!?www.beproductivecoaching.com