tag:blogger.com,1999:blog-37654931147013136162024-02-06T18:47:46.047-08:00 Conquer The CloudsJoin me as I embark on a personal development journey and share tips and tricks for motivation, goal setting and achievement!
DISCLAIMER:
The resources made available by ConquerTheClouds are provided for informational purposes only, and should not be used to replace the specialized training and professional judgment of a health care professional.Conquer The Cloudshttp://www.blogger.com/profile/02818191193842860033noreply@blogger.comBlogger42125tag:blogger.com,1999:blog-3765493114701313616.post-64766113430261125882016-08-09T18:55:00.001-07:002016-08-09T18:55:20.747-07:00Exercising with Anxiety and Depression: Runner’s high – it isn’t just for athletes!<div class="MsoNormal">
I am sure everyone is enjoying the winter-time and the sweets that come with it, maybe thinking in the back of their minds about the looming "New Year's Resolutions" some of us make. One of the most common resolutions is to get healthier, eat better or start an exercise program. Well I have some good reasons why to jump on the bandwagon before it even gets rolling. Get a jump-start on 2014 by starting today! Not only does exercise help keep you physically fit and healthy, it also helps to maintain mental health. </div>
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When people visit their doctor complaining of fatigue, general malaise and high tension they are often handed a prescription for medication and an appointment with a local psychotherapist. Not all* mental health issues need to be handled this way, however; there is a third alternative: Exercise!</div>
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As a preferable coping method alternative to drugs and alcohol, exercise contributes positively to mental health and helps to elevate moods and release tension when coping with depression and anxiety. </div>
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<b>Question:</b> <i>Should I start with a full workout program right away or ease into it slowly?</i></div>
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You know your body best, and your personality as well. If you are the type that gets excited by new activities then speak with a local gym or community centre about classes and programs or personal trainers to help get you started. </div>
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If you are less inclined to publicize your goals, start small and local: run around your neighbourhood, lift weights (or substitutes) in the comfort of your own home.<br />
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Resistance bands are always an excellent choice to do in-home workouts. Also another great option are ankle or wrist weights. Both of these options fit in most storage spaces.</div>
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If you have chronic depression, the novelty of exercise may seem exhausting, but keep pressing yourself each day to do more – do not feel upset if you can’t do as much as someone else, you are on your own<span style="background-color: white;"> </span>healing journey. </div>
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If you have<span style="background-color: white;"> <a href="http://conquertheclouds.blogspot.ca/2011/12/anxiety-conquerors-unite.html" target="_blank">anxiety</a>,</span> you will likely find that a brisk run, or a completing good set of heavy weights helps to release tension. You will feel renewed and rejuvenated after a great workout! Plus, these achievements will help increase your self-confidence. </div>
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Another added benefit of exercising outdoors or at a community centre: you will meet new people, make new friends and increase your social circle. This support network will help boost your self-esteem and keep you active and engaged in your community. </div>
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By starting an exercise regime you will be committing yourself to your health and wellness, both physically and mentally. Exercising regularly will help you sleep better (which helps you conquer depression and anxiety), lift your mood with <span style="background-color: white;">endorphins and feel-good brain chemicals</span> and contributes to an overall better sense of life satisfaction.</div>
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<b><span style="font-size: x-small;">*ensure you seek proper medical guidance regarding the best course of action for your situation</span><br />
</b>Conquer The Cloudshttp://www.blogger.com/profile/02818191193842860033noreply@blogger.com0tag:blogger.com,1999:blog-3765493114701313616.post-68133361593883537632015-10-26T06:37:00.000-07:002016-08-09T20:16:11.489-07:00Coping with panic attacks - What to do to help yourself or a loved one calm down<div style="text-align: center;">
<b>Your heart is pounding, your vision is blurring and your breathing is rapid... You feel like you are dying...</b></div>
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If you've ever had a panic attack, you know how terrifying they can be. If you have never had the experience, consider yourself lucky.<br />
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Panic attacks typically are self-limiting and short in
duration. The usually develop and peak suddenly, their intensity
reaching the highest level within ten minutes and then abating. Someone
experiencing a panic attack may feel their heart bouncing around in
their chest (palpitations); may feel sweaty or shaky; might feel like
they are choking or can't breathe; and may feel disoriented or dizzy as
well as an intense amount of fear<b><sup>1</sup></b>. <br />
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Today a friend of mine had a panic attack unexpectedly (as they usually are "out-of-the-blue") and I happened to catch it and help them calm down. I want to offer some tips to those of you who experience panic attacks or have loved ones who do.<br />
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Generally the first thing you want to do is control your <a href="http://conquertheclouds.blogspot.ca/2012/01/breathing.html" target="_blank">breathing</a>, as calming your physical self down will help to short-circuit any of the "<a href="http://conquertheclouds.blogspot.ca/2012/01/nervous-system.html" target="_blank">fight-or-flight</a>" responses occurring in your body. If you are having a panic attack (or your friend or family member is), get into a comfortable position and relax the body and focus on proper breathing. I quickly knelt by my friend and got them to a chair. I told them to focus on their breathing and breathe in through their nose and out their mouth using only their belly. I kept eye contact with them and held their hand and breathed with them. It is hard to think during a panic attack so if you can be the guide for breathing, it is much easier for the other person to follow; also, if you are helping someone else, it is important to keep calm yourself.<br />
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If you are alone when panicking, it may help you to call a friend/family member to help you breathe or talk through what you are feeling while focusing on breathing (but be safe! If you are panicking while <a href="http://conquertheclouds.blogspot.ca/2012/06/driving-anxiety-how-to-cope-when-youre.html" target="_blank">driving</a>, pull over and make the call or use a hands-free device). If you can't call anyone find a comfortable spot and begin your breathing exercise. Distraction works well in this case - video games, movie, music, writing. Anything to get your mind off the feeling of fear or the physical symptoms you're experiencing. If you continue to breathe correctly your anxiety should subside. If it doesn't, there are help-lines to call and the operators will be able to assist you.<br />
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Once you've regained control of your breathing and are in a safe place to relax, you can work on <a href="http://conquertheclouds.blogspot.ca/2012/01/progressive-muscle-relaxation.html" target="_blank">progressive muscle relaxation</a> (PMR) exercises (especially if you are prone to panicking before bedtime). This will bring the anxiety level down even farther. The slow and controlled breathing is an important first step and might help you come completely out of an attack or might just bring you back to a manageable level of anxiety; but the PMR exercises can really help you get centered again, especially after a panic attack. It all depends on your base-line anxiety levels. <br />
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If you are noticing that you are having many anxiety attacks in a short period of time or that they are getting worse or your work/school/relationships are suffering you should speak with your doctor. There are many helpful therapy programs (CBT especially) as well as medications that can help you manage your anxiety. <b>It is not a weakness to reach out for help when you need it.</b><br />
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List of crisis lines*: <br />
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<a href="https://www.lifeline.org.au/">https://www.lifeline.org.au/</a> (Australia)<br />
<a href="http://suicideprevention.ca/thinking-about-suicide/find-a-crisis-centre/">http://suicideprevention.ca/thinking-about-suicide/find-a-crisis-centre/</a> (Canada)<br />
<a href="http://www.suicidepreventionlifeline.org/" target="_blank">National Suicide Prevention Lifeline</a> toll-free at <b>800-273-8255</b>. (USA) <br />
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<span style="font-size: x-small;">*if your country is not listed, a quick Google search should help you find one in your area.</span><br />
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<b>Other topics you may be interested in:</b><br />
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<span style="font-size: x-small;"><a href="http://conquertheclouds.blogspot.ca/2011/12/13-beliefs-to-disbelieve.html" target="_blank">13 Beliefs to Disbelieve </a></span><b><span style="font-size: x-small;"><br />
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<b><span style="font-size: x-small;"><a href="http://conquertheclouds.blogspot.ca/2011/12/downward-spiral-fastest-way-down.html" target="_blank"><span style="font-weight: normal;">The downward spiral: the fastest way down!</span></a><span style="font-weight: normal;"> </span><br />
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<b><span style="font-size: x-small;"><a href="http://conquertheclouds.blogspot.ca/2011/12/staying-motivated-when-depressed.html" target="_blank"><span style="font-weight: normal;">Staying motivated when depressed. 5 ways to fight the sludge of depression/anxiety!</span></a><br />
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<span style="font-weight: normal;"><a href="http://conquertheclouds.blogspot.ca/2011/12/sleep-insomnia-and-anxiety.html" target="_blank">Sleep, Insomnia and Anxiety</a> </span></span></b>
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<b><sup>1</sup></b> <span style="font-size: x-small;">Kessler RC, Chiu WT, Jin R, Ruscio AM, Shear K, Walters EE: <b> The epidemiology of panic attacks, panic disorder, and agoraphobia in the National
Comorbidity Survey Replication. </b></span><br />
<span style="font-size: x-small;"><i>Arch Gen Psychiatry</i> 2006, <b>63</b><b>:</b>415-424. <a href="http://www.biolmoodanxietydisord.com/pubmed/16585471" target="_blank">PubMed Abstract</a> | <a href="http://www.ncbi.nlm.nih.gov/entrez/eutils/elink.fcgi?dbfrom=pubmed&cmd=prlinks&retmode=ref&id=16585471" target="_blank">Publisher Full Text</a> | <a href="http://www.pubmedcentral.nih.gov/articlerender.fcgi?tool=pubmed&pubmedid=16585471" target="_blank">PubMed Central Full Text</a> <a href="http://www.biolmoodanxietydisord.com/sfx_links?ui=2045-5380-2-20&bibl=B2"></a></span>Conquer The Cloudshttp://www.blogger.com/profile/02818191193842860033noreply@blogger.com1tag:blogger.com,1999:blog-3765493114701313616.post-77921597939708099222015-09-26T16:31:00.004-07:002016-08-09T20:13:27.925-07:00Celebrate the Little Victories Along the WayTypically we wait until a large job is done before we acknowledge our progress and congratulate our efforts.<br />
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I am proposing that instead we <b>recognize the little victories</b> on the road to the goal!<br />
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Nowhere has this approach to pause-and-reflect been more helpful than during my med school application process. It has been quite the mountain so far, and I am not yet on the other side. <br />
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The beginning of my journey would have been making the decision to take the MCAT and then getting materials in order to study. During that time I made yet another decision to take a preparation course in order to help me better understand the new MCAT format, as I did not take the previous version. <br />
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I am deep into the applications process as we speak, and thinking about how I will feel when they are all done and I am then awaiting the calls. But I can't jump to the end of the process yet, or the next few weeks will seem <a href="http://conquertheclouds.blogspot.ca/2012/01/overwhelmed-carve-staircase-out-of-wall.html" target="_blank">overwhelming</a>. I am going to think of each successive completed application as a mini-victory and cheer myself to the finish line of "ALL DONE!"<br />
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You can do the same in your life whether your end-goal is a clean house, a fitter you or a new career. <a href="http://conquertheclouds.blogspot.ca/2013/12/a-journey-of-thousand-miles-begins-with.html" target="_blank">Every step counts</a> and you must remember to celebrate your successes along the way to ensure you maintain positivity to reach your goal!<br />
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Conquer on!<br />
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<span style="font-size: x-small;"><b><b>Other topics you may be interested in:</b></b></span><br />
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<span style="font-size: x-small;"><br /><a href="http://conquertheclouds.blogspot.ca/2015/01/7-steps-to-get-you-motivated-and.html" target="_blank">7 Steps to Get You Motivated</a></span><br />
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<span style="font-size: x-small;"><a href="http://conquertheclouds.blogspot.ca/2012/06/engine-for-change-motivation-for-self.html" target="_blank">Motivation for Self-Reflection and Self-Improvement</a></span><br />
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<span style="font-size: x-small;"><a href="http://conquertheclouds.blogspot.ca/2015/02/visualization-tool-that-can-make-or.html" target="_blank">Visualization - The Tool That Can Make or Break Your Motivation! </a></span><br />
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<br />Conquer The Cloudshttp://www.blogger.com/profile/02818191193842860033noreply@blogger.com1tag:blogger.com,1999:blog-3765493114701313616.post-7383144264969791562015-02-28T00:11:00.003-08:002016-08-09T20:11:00.005-07:00Decision making - 5 quick tips on how to navigate your choices and avoid traps!<div class="separator" style="clear: both; text-align: center;">
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<b><i><span style="font-size: x-small;">(Credit: Shutterstock) </span></i></b><br />
<b><i>Decisions, decisions, decisions...</i> </b></div>
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Some decisions are instantaneous, almost operating in a subconscious area of awareness. But others may be arduous decisions whose magnitudes seem to overwhelm our abilities to be confident in our final decision.<br />
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<b>Here are 5 tips to help you through your next big decision:</b><br />
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<b>1) Flip a coin:</b><br />
No, I don't mean in the typical sense of leaving your life's path up to the randomness of a piece of metal, but to use it as a gauge to determine your real feelings on the decision you're facing. This is an especially helpful tip if you aren't sure what your opinion on your choices is yet.<br />
Take a coin (any denomination) and assign one choice to the heads side, and the other choice to the tails side. (If you have more than two choices, work with the two most dissimilar choices first, or separate the choices into different groups and assign one group to a side of the coin). Flip the coin and let it land on your hand and cover it without looking. This next point is important: Focus very carefully on what your gut reaction to the result is; if you are looking for some direction in how you might really be feeling about a particular decision, this is a helpful trick. If your reaction to the side that shows is fairly negative, you can be a little more certain that it might not be the choice for you. <br />
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<b>2) Pros and Cons list:</b><br />
This method is more for evaluating the costs and benefits of a particular choice option. It is fairly basic, but can be really enlightening if you are needing a little clarity on where your priorities lie when it comes to the decision you're facing. On one side of a piece of paper, write out "Pros" as a heading, write "Cons" on the other side. Divide them with a line down the centre if you like<b>. </b>Fill in the "Pros" side with as many good or beneficial points regarding the choice in question. Your "Cons" side should be populated with as many bad or negative points. If your choice in question was regarding a decision to quit your job, you could evaluate the "Quit my job" option with a pros or cons list. If it was overall a good idea, some of the pros-points might include "more time to pursue my passions", "availability to my family", "go back to school", etc. Some cons-points might include "financial hardship", "resume gap", "society impression of me as unemployed", etc. What you write in as your points for each side is really up to you. This process will help you to understand the full consequences of your decisions. <br />
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<b>3) Get some objectivity:</b><br />
It is often difficult to pull back from your subjective experience of reality, and really examine your life in an objective way. When making a particularly daunting decision, it can get pretty emotionally confusing. Getting objectivity is a good way to get above the cloud of feelings on the matter and start looking at some facts. It is easiest to be objective if you have a friend or <a href="http://conquertheclouds.blogspot.ca/2013/03/friends-and-family-built-in-buffer.html" target="_blank">support</a>-person to help you examine your situation. Ensure the person you share your decision making conundrums with has your best interest in mind. It doesn't help you to take advice from someone who doesn't care for your well-being.<br />
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<b>4) Prototype matching*:</b><br />
This is a really interesting way of basically "getting out of your own head" to make a decision. It takes your personal experience in the outcome out of the decision and allows you to basically compare yourself against the "type" of person who makes each decision choice. The process starts by imagining the typical person of each choice. You then compare yourself against this prototype person and determine how well you fit those characteristics. Because we are constantly comparing ourselves to others, it's a very intuitive process. The type of person who best matches you likely aligns with the decision which may suit you better. It also works to prototype match against qualities that best define your <i>ideal self</i> or where you may see yourself in the future. This will help you to make decisions more supportive of your future <a href="http://conquertheclouds.blogspot.ca/2012/01/weekly-challenge-5-week-of-january-16.html" target="_blank">goals</a>.<br />
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<b>5) Think in black and white:</b><br />
This sounds counter-intuitive to how to think on a daily basis about the world, but this technique can be a really helpful way to avoid 'analysis paralysis', where you are overwhelmed by all the variables of each option and you are essentially frozen in indecision (indecision is a choice, too, by the way!).<br />
This is a really raw way to view your choices. Label them as either good or bad, and make your choices on their qualifier. This process will allow you to quickly weed out the poor choices, and focus in on the more appropriate choices for your decision. This is very helpful for those who tend to get stuck in the analysis paralysis trap!<br />
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There can be a lot of fear in decision making, usually due to change, but there can also be a lot of freedom. If you allow your decision-making processes to scare you into indecision, you run the risk of losing control over your life. If you face the fears, you manifest your independence and know that you shaped your course through time!<br />
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Conquer on!<br />
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<span style="font-size: xx-small;"><b>Other topics you may be interested in:</b></span><span style="font-size: xx-small;"><span style="font-weight: normal;"> </span></span></div>
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<span style="font-size: small;"><span style="font-weight: normal;"> </span></span><span style="font-size: small;"><span style="font-size: x-small;"><span style="font-weight: normal;"><a href="http://conquertheclouds.blogspot.ca/2012/01/weekly-challenge-5-week-of-january-16.html" target="_blank">Setting Goals </a></span></span></span>
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<span style="font-weight: normal;"> </span><span style="font-weight: normal;"><a href="http://conquertheclouds.blogspot.ca/2013/12/what-motivates-you.html" target="_blank">What motivates you?</a></span></span></h2>
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<span style="font-size: x-small; font-weight: normal;">
<a href="http://conquertheclouds.blogspot.ca/2012/06/engine-for-change-motivation-for-self.html" target="_blank">Engine for Change - Motivation for self-relection and self-improvement.</a> </span></h2>
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<span style="font-size: x-small; font-weight: normal;"><a href="http://conquertheclouds.blogspot.ca/2013/12/a-journey-of-thousand-miles-begins-with.html" target="_blank">A Journey of a Thousand Miles Begins with a Single Step </a></span></h2>
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</span><span style="font-size: xx-small;"><span style="font-weight: normal;"><span style="font-size: x-small;"><a href="http://conquertheclouds.blogspot.ca/2012/01/overwhelmed-carve-staircase-out-of-wall.html" target="_blank">Overwhelmed? Carve a staircase out of a wall!</a></span></span></span></h2>
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<span style="font-size: xx-small;"><span style="font-weight: normal;"><span style="font-size: x-small;"> <a href="http://conquertheclouds.blogspot.ca/2014/05/one-day-at-time-5-things-to-remember-on.html" target="_blank">One day at a time </a></span></span></span></h2>
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<u><span style="font-size: x-small;"><b>REFERENCES</b></span></u></div>
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<span style="font-size: x-small;"><b>*Prototype matching: A strategy for social decision making</b>. Niedenthal, Paula M.; Cantor, Nancy; Kihlstrom, John F.
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<span style="font-size: x-small;">
<i>Journal of Personality and Social Psychology</i>, Vol 48(3), Mar 1985, 575-584.
<a href="http://psycnet.apa.org/doi/10.1037/0022-3514.48.3.575" target="_blank">http://dx.doi.org/10.1037/0022-3514.48.3.575</a></span>
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<span style="font-size: xx-small;"><span style="font-weight: normal;"><span style="font-size: x-small;"> </span> </span></span></h2>
Conquer The Cloudshttp://www.blogger.com/profile/02818191193842860033noreply@blogger.com2tag:blogger.com,1999:blog-3765493114701313616.post-52354681015586520432015-02-24T00:14:00.003-08:002016-08-09T19:29:09.494-07:00Visualization - The tool that can make or break your motivation!<div class="MsoNormal">
Do me a
favour right now. Close your eyes and vividly imagine all the obstacles and
problems you might face on your path to your desired goal. Feel the frustration
and sense of failure. You might even get to the point of feeling <a href="http://conquertheclouds.blogspot.ca/2011/12/staying-motivated-when-depressed.html" target="_blank">defeated</a>. </div>
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Now, try
closing your eyes and imagining encountering those same obstacles and facing
them with strength and resilience, overcoming them and finding your way to your
goal. Embrace the feeling of success and accomplishment. You might even start
smiling.</div>
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Now tell me:<br />
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<b style="mso-bidi-font-weight: normal;">Which visualization
renewed your motivation to continue on your path?</b><br />
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Which of the two exercises likely gave
you the boost of confidence needed to power through the down times on the <a href="http://conquertheclouds.blogspot.ca/2013/12/a-journey-of-thousand-miles-begins-with.html" target="_blank">long road</a> to your goals? </div>
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Visualization is an important tool
for successfully tackling ambitions and goals in life. Athletes do it the night
before (and sometimes right before) big races or games. A runner will feel
their muscles tense as they see themselves sprinting towards the finish line,
feel the tape taught across their midsection break free as they place first. They
feel the joy of winning the race before they’ve even step foot onto the track.</div>
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The same applies for any goal or ambition
you set to achieve. Want to finish your degree? The best motivation won’t come
from imagining all the tired nights writing pages and pages of essays, it will
come from imagining your pride at crossing the stage, or the job you are hoping to
get once you've completed your studies. Imagining the other side can really help to pull you through
the tough middle. The goal doesn’t have to be athletic or academic, it can be
anything. If you want to buy a car, your motivation to work hard will come from
imagining all the things you want to do with your car: go camping, have easier
access to shopping or cities, see your friends more. Whatever your reasons, if
you visualize them, they will help you over the hard parts.</div>
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If you’re on the long road, look
back to see where you’ve come from, but don’t stress the middle, look to the
end to find the motivation to pull you through the rough patches, and take <a href="http://conquertheclouds.blogspot.ca/2014/05/one-day-at-time-5-things-to-remember-on.html" target="_blank">one day at a time</a>.</div>
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And keep Conquering!</div>
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<span style="font-size: xx-small;"><b> </b></span>If you enjoyed this post, like <a href="https://www.facebook.com/ConquerTheCloudsBlog" target="_blank">CTC on Facebook</a>! and <a href="http://feeds.feedburner.com/ConquerClouds" target="_blank">subscribe to Conquer The Clouds</a><br />
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<span style="font-size: x-small;"> <b>Other topics you might be interested in: </b></span>
<span style="font-size: x-small;"></span><br />
<span style="font-size: x-small;"><br /></span>
<span style="font-size: x-small;"><a href="http://conquertheclouds.blogspot.ca/2011/12/anxiety-conquerors-unite.html" target="_blank">Anxiety Conquerors Unite!</a></span>
<span style="font-size: x-small;"></span><br />
<span style="font-size: x-small;"><br /></span>
<span style="font-size: x-small;"><a href="http://conquertheclouds.blogspot.ca/2012/01/nervous-system.html" target="_blank">The Nervous System</a></span></div>
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<span style="font-size: xx-small;"><span style="font-weight: normal;"><a href="http://conquertheclouds.blogspot.ca/2012/01/weekly-challenge-5-week-of-january-16.html" target="_blank"> <span style="font-size: x-small;">Setting Goals </span></a></span></span></div>
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<span style="font-weight: normal;"><a href="http://conquertheclouds.blogspot.ca/2013/12/what-motivates-you.html" target="_blank">What motivates you?</a></span></span></h2>
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</span><span style="font-size: xx-small;"><span style="font-weight: normal;"><span style="font-size: x-small;"><a href="http://conquertheclouds.blogspot.ca/2012/01/overwhelmed-carve-staircase-out-of-wall.html" target="_blank">Overwhelmed? Carve a staircase out of a wall!</a></span> </span></span></h2>
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<br />Conquer The Cloudshttp://www.blogger.com/profile/02818191193842860033noreply@blogger.com2tag:blogger.com,1999:blog-3765493114701313616.post-72571299720220995282015-01-10T19:30:00.002-08:002016-08-09T19:29:22.400-07:007 Steps to Get You Motivated and Positive When Feeling Hopeless, Powerless and Weak.<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEheKkM9YhdAnICKepi6osMrIs7tneei663w928wWaGwj2nJox5mpg0TtjOgv3HLnVkOZLRmWTax0pSV_gW1SKenFzJn_pOPLHx2DVQkdaFLIbGwdXvLVqCZ3Su0l0yTiL1Ci526dPZXzEo/s1600/me.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="217" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEheKkM9YhdAnICKepi6osMrIs7tneei663w928wWaGwj2nJox5mpg0TtjOgv3HLnVkOZLRmWTax0pSV_gW1SKenFzJn_pOPLHx2DVQkdaFLIbGwdXvLVqCZ3Su0l0yTiL1Ci526dPZXzEo/s1600/me.jpg" width="320" /></a></div>
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<span style="font-size: x-small;">Photo: 'The Lost One'; by Time Devours Us Photography</span></div>
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<b>Hopelessness is our mind's interpretation of a particular situation; hopelessness is not necessarily an accurate description of what is.</b><br />
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Whether your hopelessness stems from your love-life, your job prospects or choices you have to make about your future, there are a few things you can do to help yourself out. I have listed seven of these.<br />
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Hopelessness is a state of mind triggered by a negative emotion, which is a natural occurrence, fueling a barrage of negative thoughts, which then creates a negative cycle, that only leads farther and farther <a href="http://conquertheclouds.blogspot.ca/2011/12/downward-spiral-fastest-way-down.html" target="_blank">down</a> - right to hopelessness. You can stop the cycle though; below I give you 7 steps which can help you through hopeless periods.<br />
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<b>1) Fake it til you make it:</b><br />
This isn't lying to yourself or deceiving anyone; this is a very simple way of creating positive habits in your lives. If you lack confidence in any area, faking it provides a way of putting on these masks and gradually making them a part of your own natural repertoire. Hopelessness feels like a deep, empty pit from which you dare not emerge, but if you <i>pretend</i> and work around it, and keep fighting, you will create a stream of motivation from which you can create positivity. By choosing your behaviours, you can retrain your thoughts and feelings accordingly. If you choose to <i>act</i> positively in the face of potentially negative thoughts and feelings, you will circumvent the downward spiral and avoid feeling hopeless. This is not to say you should go around fake-laughing when suffering from a traumatic loss; no, I mean to say that you do not have to react to everything as if it were a life-ending catastrophe. If one loses their job, they are allowed to feel the loss, but by maintaining a positive and proactive outlook, and adopting behaviours in kind, they will do much better to avoid hopelessness (and likely remain more productive and have a higher chance of landing another job).<br />
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<b>2) Do something you genuinely enjoy:</b><br />
This is a particularly difficult step for people who are suffering from depression (or even anxiety, for that matter), but it is a powerful one. When you are depressed, hopeless, and down, you are very unlikely to feel the <a href="http://conquertheclouds.blogspot.ca/2011/12/staying-motivated-when-depressed.html" target="_blank">motivation</a> to do things that would have normally brought pleasure. But, just doing these activities can act as a small flame in a dark hallway. It will gradually, over time, re-habituate us to making time for things you used to enjoy, and the probability is on your side that you will end up enjoying your time spent on the activity. This is helpful for getting yourselves out of your own heads and focusing in on something positive and enjoyable.<br />
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<b>3) Meet with people who inspire you:</b><br />
People inspire other people in a variety of different ways and for a variety of different reasons. Make time to see people who inspire you, in whichever way you see is important for you at that time. If you have a favourite professor, or colleague who makes you feel energized and passionate about a topic, speak to them about it. It doesn't have to be a 10-hour 'meeting of the minds' - a leisurely chat at a local coffee shop or over a meal works as well. Whatever works for you. Ask them how they coped with and conquered similar bleak periods, or discuss goals you've set and how you plan to meet them. Whatever gets your engine revving and helps inspire you! My favourite inspirational people are those who are just a few steps ahead of me along a similar path (whether it be in music, writing, or school). The challenges you are facing are likely similar to those they have faced, and they will be able to advise you on how to <a href="http://conquertheclouds.blogspot.ca/2013/12/a-journey-of-thousand-miles-begins-with.html" target="_blank">proceed</a>.<br />
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<b>4) Listen to uplifting music, watch funny movies and shows:</b><br />
It isn't 'escapism' to <a href="http://conquertheclouds.blogspot.ca/2013/12/give-yourself-break-10-signs-its-time.html" target="_blank">take a break</a> once in a while and let your worries fall to the side while enjoying some time laughing or smiling.<b> </b>It may feel difficult, but letting go in the moment to just experience what is happening in a particular story, or really being present with a song or at a party, is key to allowing yourselves a moment's rest from fretting. Endorphins are released when we laugh, and these help us to feel better**. Laughter really is the best medicine to uplift our spirits.<br />
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<b>5) Read about others who have been through tough times:</b><br />
It seems clich<span class="st" data-hveid="39">é, but <b>you really are not alone</b> in your experience of feeling hopeless or powerless. Even the most 'found' among us were once lost at one point or another. Learning from them how they coped with setbacks in their plans or motivation is a great step toward pulling yourself up and finding your stride again. Just like speaking with motivational or inspirational people, reading about people who have endured and conquered difficult situations encourages us to keep pressing on. It is one reason why forums are so popular. We yearn for connection and learning that someone is where you are at that moment in time, or has been before, is a great comfort.<br /> </span><br />
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<span class="st" data-hveid="39">And hey, you never know when you might be the person that someone is looking for to <a href="http://conquertheclouds.blogspot.ca/2012/02/help-someone-else-when-you-feel.html" target="_blank">help</a> them through a tough time!</span></div>
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<b>6) Do a little bit everyday:</b><br />
If we were to consider that it takes about two hours to clean an apartment, and another two to do all the laundry, it would be looking like a fairly full afternoon - and this is assuming you don't stop for breaks. If you were feeling hopeless and unmotivated this would appear exceptionally daunting as an afternoon task! In order to avoid <a href="http://conquertheclouds.blogspot.ca/2012/01/overwhelmed-carve-staircase-out-of-wall.html" target="_blank">overwhelming</a> yourselves, the key is to take things in chunks (See Step 3 of <a href="http://conquertheclouds.blogspot.com/2011/12/staying-motivated-when-depressed.html" target="_blank"><i>Staying motivated when discouraged)</i></a>. Doing 15 minutes a day of cleaning will add up and you won't be stuck with a huge mess at the end of the week. Whether one breaks tasks up this way for studying, cleaning, or paperwork, this method is effective for reducing the stress involved in completing tasks when you aren't feeling your most fiery!<br />
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<b>Life feels like a race, yes. </b></div>
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<b>But the important thing to remember</b></div>
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<b> is that it's a marathon, not a sprint.</b></div>
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<b>7) Quit judging yourself. Seriously:</b><br />
This one is difficult for many people suffering from depression or anxiety issues. Feeling useless or defective is common and is largely due to the negative chatter inside your heads. It is also a recipe for that spiral-type thinking mentioned earlier. This isn't usually helpful chatter and is often unrepresentative of yourselves and your character. A few ways to challenge negative thoughts and its effects on your mood is through <a href="http://conquertheclouds.blogspot.ca/2011/12/thought-monitoring.html" target="_blank">thought monitoring</a>, and by <a href="http://conquertheclouds.blogspot.ca/2011/12/weekly-challenge-1-week-of-december-18.html" target="_blank">refusing to allow negative thoughts to consume your minds</a>.<br />
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<b>Sometimes you feel hopeless, but all hope is not lost. </b></div>
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<span style="font-size: xx-small;"><b> </b></span>If you enjoyed this post, like <a href="https://www.facebook.com/ConquerTheCloudsBlog" target="_blank">CTC on Facebook</a>! and <a href="http://feeds.feedburner.com/ConquerClouds" target="_blank">subscribe to Conquer The Clouds</a><br />
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<br />
<b><b><br /></b>
<b>Other topics you may be interested in:</b><br />
<a href="http://conquertheclouds.blogspot.ca/2012/06/engine-for-change-motivation-for-self.html" target="_blank"><span style="font-size: x-small;"><span style="font-weight: normal;">An engine for change... motivation for self-reflection and self-improvement</span></span></a><b><span style="font-weight: normal;"><span style="font-size: x-small;"> </span></span></b><br />
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<a href="http://conquertheclouds.blogspot.ca/2012/10/empowering-yourself-quickly-while.html" target="_blank"><b><span style="font-weight: normal;"><span style="font-size: x-small;">Empowering yourself quickly: while coping with anxiety, job-searching or other life challenges.</span></span></b></a><span style="font-weight: normal;"><span style="font-size: x-small;"> </span></span><br />
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<a href="http://conquertheclouds.blogspot.ca/2012/01/breathing.html" target="_blank"><span style="font-weight: normal;"><span style="font-size: x-small;">Breathing</span></span></a> </b><br />
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<span style="font-size: x-small;"><b>References:</b></span><br />
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<b>** </b><span style="font-size: x-small;">Wilkins J, et al. Humor theories and the physiological benefits of laughter. Holistic Nursing Practice . 2009;23:349.</span>
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<br />Conquer The Cloudshttp://www.blogger.com/profile/02818191193842860033noreply@blogger.com1tag:blogger.com,1999:blog-3765493114701313616.post-24243721391422420342014-05-16T23:00:00.001-07:002016-08-09T19:12:17.087-07:00One Day at a Time - 5 Things to Remember on Your Journey Through Change!<div style="text-align: center;">
<b>"They always say time changes things, but you actually have to change them yourself." - Andy Warhol.
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The most important changes we need to make often arise from our most difficult decisions. The path that brings us to the clearing of choice in the forest of life is often rocky and rough. When we get to this daunting open space, branching off to different options in our life, we get scared. Change is scary. It is an active decision rather than a passive existence. We most likely will have to push against the inertia of old habits (either our own or our social group) and thoughts. <b>Change is an uphill battle</b> in most situations. But it <b>doesn't have to be unpleasant</b>.<br />
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Here are 5 things that will help us on your journeys through change, whatever your changes may be!<br />
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1) <u><b>Commitment</b></u>: By understanding that changes require a commitment to ourselves, and readying ourselves for any obstacles that may come our way, or for any opposition by others to our decisions, we will place ourselves in a good position to follow-through on our plans for change. <b>When we don't commit to change, we are only letting ourselves down</b>. Remember this, and be accountable to you! </div>
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<span style="background-color: rgba(255, 255, 255, 0);">2) <u><b>Perseverance</b></u>: If you hold this tool in your emotional arsenal, you will never be without a defense. <b>Perseverance is key to ensuring the changes you want to make in your life will materialize.</b> Perseverance is most valuable when we struggle with maintaining our new habits or way of living. Visualizing your end-goal, and what you really want your life to be like is what fuels perseverance. On average it takes a smoker 7 attempts until they finally quit<span style="color: magenta;">*</span>. That's <i>on average</i>! This means there are some people for whom the number may be closer to 10, and some for whom it may be much less than 7. Knowing yourself, and staying true to your goals is what will help push you through difficult periods during change!</span><br />
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<span style="background-color: rgba(255, 255, 255, 0);">3) <u><b>Visualization:</b></u> I mentioned it in a previous point, but it bears repeating. If you can't keep the carrot-on-the-stick in sight, you will lose motivation. Since most changes are not tangible (quitting smoking, learning a new skill, moving out for the first time, leaving a toxic relationship), we need to visualize our new selves, and our new lives that our changes will bring us. Visualize yourself finally being free of the patterns and habits you've practiced over the years, and embracing healthier ones. If your goal is to lose weight and practice healthy eating, visualize and really <i>feel</i> what it will be like to be the healthier you. Whatever your goal and your reason for change, visualize the outcome. <b> </b></span><br />
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<span style="background-color: rgba(255, 255, 255, 0);"><b>Visualize your success and take it.</b></span></div>
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<span style="background-color: rgba(255, 255, 255, 0);">4) <u><b>Breathe!</b></u> Remember, <b>this is a marathon, not a sprint</b>. Take some time to be mindful, <a href="http://conquertheclouds.blogspot.ca/2012/01/breathing.html" target="_blank">breathe</a> properly and center yourself before burning out. An often-used and well-known clich</span><span style="background-color: rgba(255, 255, 255, 0);"><span class="st">é</span> term, "Rome wasn't built in a day" also applies to personal change; it won't happen overnight. On average, it takes roughly 66 days to form a new habit<span style="color: lime;"><span style="color: black;">.</span>*</span> Depending on the magnitude and type of change you aim to be making, adjust this to anywhere between a few weeks and a few months (even upwards of 8 months!).</span><br />
<span style="background-color: rgba(255, 255, 255, 0);">Now, if your goal is to increase the amount of water you're drinking per day, or throwing in a bit of exercise everyday, the amount of time to automate this as part of your routine will be less than changing lifelong habits (such as the types, amounts and timing of the food you eat, for example).</span><br />
<span style="background-color: rgba(255, 255, 255, 0);">With all change, however, the point is to remember: <b>it takes time, and be patient with yourself! </b>You will get there if you want it bad enough!</span><br />
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<span style="background-color: rgba(255, 255, 255, 0);">5) <u><b>Seek support</b></u>: <a href="http://conquertheclouds.blogspot.ca/2013/03/friends-and-family-built-in-buffer.html" target="_blank">Friends and family</a> are automatic go-tos when we need support, so why not lean on them when you need some help during your period of change? Chances are they will be encouraging, and may even want to enact some change in their own lives! You might serve as inspiration for them! Being able to support each other will go along way to ensuring each of you meet your goals. If friends and family as a support-network are not options, consider joining a group in your community. If you are aiming for weight-loss, for example, join or start a walking or running group, or join classes at the local gym. <b>Whatever works for you is best!</b> If you are planning relationship/personal-changes, meet with a counselor specific to your interests and go from there. Also, career-fairs and informational sessions are very helpful when planning a change in your career. A certified career-counselor will also be able to assist you on your journey.</span><br />
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<span style="font-size: x-small;"><b> </b></span>If you enjoyed this post, like <a href="https://www.facebook.com/ConquerTheCloudsBlog" target="_blank">CTC on Facebook</a>! and <a href="http://feeds.feedburner.com/ConquerClouds" target="_blank">subscribe to Conquer The Clouds</a><br />
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<span style="font-size: x-small;"><b>Other topics you may be interested in:</b></span><span style="font-size: x-small;"><span style="font-weight: normal;"> </span></span><br />
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<span style="font-size: x-small;"><span style="font-weight: normal;"><a href="http://conquertheclouds.blogspot.ca/2012/01/weekly-challenge-5-week-of-january-16.html" target="_blank"> <span style="font-size: small;">Setting Goals </span></a></span></span></div>
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<span style="font-weight: normal;"> </span><span style="font-weight: normal;"><a href="http://conquertheclouds.blogspot.ca/2013/12/what-motivates-you.html" target="_blank">What motivates you?</a></span></span></h2>
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<span style="font-size: small; font-weight: normal;">
<a href="http://conquertheclouds.blogspot.ca/2012/06/engine-for-change-motivation-for-self.html" target="_blank">Engine for Change - Motivation for self-relection and self-improvement.</a> </span></h2>
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<span style="font-size: small; font-weight: normal;"><a href="http://conquertheclouds.blogspot.ca/2013/12/a-journey-of-thousand-miles-begins-with.html" target="_blank">A Journey of a Thousand Miles Begins with a Single Step </a></span></h2>
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</span><span style="font-size: x-small;"><span style="font-weight: normal;"><span style="font-size: small;"><a href="http://conquertheclouds.blogspot.ca/2012/01/overwhelmed-carve-staircase-out-of-wall.html" target="_blank">Overwhelmed? Carve a staircase out of a wall!</a></span> </span></span></h2>
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<b><span style="font-size: x-small; font-weight: normal;"></span><span style="font-size: x-small;"><a href="http://conquertheclouds.blogspot.ca/2011/12/staying-motivated-when-depressed.html" target="_blank"><span style="font-weight: normal;"><br /></span></a></span></b></h2>
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<span style="background-color: rgba(255, 255, 255, 0);"><span style="font-size: x-small;"><span style="color: magenta;">*</span> Information from HealthBC</span></span><br />
<span style="background-color: rgba(255, 255, 255, 0);"><span style="font-size: x-small;"><span style="color: lime;">*</span> </span></span><span style="background-color: rgba(255, 255, 255, 0);"><span style="font-size: x-small;">Lally, P., van Jaarsveld, C. H. M., Potts, H. W. W. and Wardle, J.
(2010), How are habits formed: Modelling habit formation in the real
world. Eur. J. Soc. Psychol., 40: 998–1009. doi: 10.1002/ejsp.674</span></span></div>
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Conquer The Cloudshttp://www.blogger.com/profile/02818191193842860033noreply@blogger.com1tag:blogger.com,1999:blog-3765493114701313616.post-20668951289082006952013-12-16T22:37:00.000-08:002016-08-09T19:07:33.103-07:00Architect of Your Own Fortune<div class="separator" style="clear: both; text-align: center;">
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<span style="font-weight: normal;"><span style="font-size: small;"><span dir="auto"><span style="font-size: x-small;"> (PHOTO: Me on part of the Drakensburg Mountains in South Africa)</span></span></span></span></div>
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<span style="font-size: small; font-weight: normal;"><span dir="auto"><b>Everyone is the architect of their own fortune. </b></span></span></h2>
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<span style="font-size: small; font-weight: normal;"><span dir="auto">This quote (adapted to fit today's language styles) has been credited to various people, but Appius Claudius Caecus (</span></span><span style="font-size: small; font-weight: normal;">340 BC – 273 BC) said it first in a speech addressed to Cineas, declaring that Rome would never surrender.</span></h2>
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<span style="font-size: small; font-weight: normal;"> How does that apply to you, here in the 21st century? There is deep wisdom in the phrase. It implies that everyone has the <a href="http://conquertheclouds.blogspot.ca/2012/10/empowering-yourself-quickly-while.html" target="_blank">power</a> to direct their own lives; create the fortune that makes them happiest. </span></h2>
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<span style="font-size: small; font-weight: normal;"> <b>You hold the key to unlocking your ultimate life.</b> </span></h2>
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<span style="font-size: small; font-weight: normal;"> You also hold the key to beating depression, anxiety or whatever you may be fighting. It's not easy to have your ultimate life, or reach your full potential. It's difficult. <i>Really</i> difficult. Most things worth anything are very hard to get, or achieve. That is part of what makes them so alluring, and in the end, so rewarding. Would you feel as proud if you achieved something without even trying? No (well maybe you would, but I'm guessing no), you'd feel bored. Part of achieving your <a href="http://conquertheclouds.blogspot.ca/2012/01/weekly-challenge-5-week-of-january-16.html" target="_blank">goals</a> and reaching your pinnacle is the road along the way. The obstacles you overcome help you grow and gain strength (mentally, physically and spiritually). </span></h2>
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<span style="font-weight: normal;">Though the path you desire to carve through life may seem daunting, and reaching your goals impossible, it <a href="http://conquertheclouds.blogspot.ca/2012/01/overwhelmed-carve-staircase-out-of-wall.html" target="_blank">doesn't have to be so</a>. Especially when you remember that you have the power in yourself, and you can control your choices. Control is generally an illusion. We can't control the weather, or nature. But we can control our reactions to events and our choices in life. </span></span></h2>
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<span style="font-weight: normal;">In following our paths we will come across obstacles, they are an inevitable part of life. We will fall down. Nothing is perfect. Life is not perfect. <b>Life is not fair</b>. There is only one way past these obstacles: "<b>adapt and overcome</b>"; to borrow a phrase used so often by Bear Grylls (survivalist, writer and producer). </span></span></h2>
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<span style="font-size: small; font-weight: normal;"> Though his shows are generally over-the-top, somewhat set-up and usually involve an inordinate amount of creature-killing, his expression is exactly what so many of us need to hear. And it's not just applicable to surviving nights out in the flat tundra of the arctic. </span></h2>
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<span style="font-size: small; font-weight: normal;"> To adapt and overcome applies to so many facets of life. Overcoming any obstacle or challenge naturally involves accepting the situation and gradually re-adjusting our route. We can choose to get stuck behind the obstacle and sit there, waiting. But the obstacle will go nowhere and neither will we. Only when we choose to be the Architect of Our Own Fortune and press forward, adapting to our situations and overcoming them gradually with the help of <a href="http://conquertheclouds.blogspot.ca/2013/03/friends-and-family-built-in-buffer.html" target="_blank">friends, family</a> and other social networks will we move forward on our journeys to health, happiness and success.</span></h2>
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<span style="font-size: x-small;"><span style="font-weight: normal;">Please take a few moments to listen to this very motivating song by a progressive metal band from Sweden:<br /><a href="http://www.youtube.com/watch?v=__rm908F9MI" target="_blank"><u>Circus Maximus - Architect of Fortune</u></a></span></span></div>
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<span style="font-size: small;"><b> </b></span>If you enjoyed this post, <a href="http://feeds.feedburner.com/ConquerClouds" target="_blank">subscribe to Conquer The Clouds</a></div>
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<span style="font-size: small;"><b>Other topics you may be interested in:</b></span><span style="font-size: small;"><span style="font-weight: normal;"> </span></span></div>
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<span style="font-size: small;"><span style="font-weight: normal;"> </span></span><span style="font-size: small;"><span style="font-weight: normal;"><a href="http://conquertheclouds.blogspot.ca/2013/12/what-motivates-you.html" target="_blank">What motivates you?</a></span></span></h2>
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<a href="http://conquertheclouds.blogspot.ca/2012/06/engine-for-change-motivation-for-self.html" target="_blank">Engine for Change - Motivation for self-relection and self-improvement.</a> </span></span></h2>
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<span style="font-size: small;"><span style="font-weight: normal;"><a href="http://conquertheclouds.blogspot.ca/2013/12/what-motivates-you.html" target="_blank"></a></span></span></h2>
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<span style="font-size: small;"><span style="font-weight: normal;"><a href="http://conquertheclouds.blogspot.ca/2011/12/staying-motivated-when-depressed.html" target="_blank">Staying Motivated when Discouraged</a> </span></span></h2>
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<b><span style="font-size: small; font-weight: normal;"></span><span style="font-size: small;"><a href="http://conquertheclouds.blogspot.ca/2011/12/staying-motivated-when-depressed.html" target="_blank"><span style="font-weight: normal;"><br /></span></a></span></b></h2>
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Conquer The Cloudshttp://www.blogger.com/profile/02818191193842860033noreply@blogger.com2tag:blogger.com,1999:blog-3765493114701313616.post-29918785884386904162013-12-12T20:16:00.001-08:002016-08-09T18:51:29.169-07:00Give yourself a break! 10 signs it's time to put your feet up!<br />
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<tr><td class="tr-caption" style="text-align: center;"><span style="font-size: xx-small;">Photo credit to Conquer The Clouds (Trees of the Cloud Forest, Oaxaca, Mexico)</span></td></tr>
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Sometimes you don't know when it's time to stop and relax. Take a small break to recharge. You all have an inner feeling about when things are too much, or overwhelming, but some of you just ignore these feelings and press on. The problem with forcing yourselves to go on even though you feel your emotional resolve weakening is that it makes you vulnerable to <a href="http://conquertheclouds.blogspot.ca/2011/12/anxiety-conquerors-unite.html" target="_blank">anxiety</a> and <a href="http://conquertheclouds.blogspot.ca/2013/12/top-10-depression-symptoms-when-to-see.html" target="_blank">depression</a>. Letting yourselves take a break from your daily routines, a challenging project or task is healthy and will let you return with more vigor afterwards. <br />
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Here are 10 signs you may be exhibiting that signal it's time for a break (even just a little one). <br />
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<span style="font-size: large;"><b>1. You're drawing blanks</b></span>.<br />
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You can't seem to think straight, everything seems like a blur and you're frustrated. You have too many things on the go, and piling more on or pushing forward might be detrimental to your end goals. This is a definite sign you are <a href="http://conquertheclouds.blogspot.ca/2012/01/overwhelmed-carve-staircase-out-of-wall.html" target="_blank">overwhelmed</a> and nearing a breaking point.<br />
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<span style="font-size: large;"><b>2. </b><b>You're not scheduling sleep into your life</b></span><b>. </b><br />
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Clich<span class="st">é</span> but, <i>even Rome wasn't built in a day</i>. You need to sleep in order to have energy to do the things you want. Sleep is the most basic restorative state you can enter. Denying yourself enough time to sleep and recharge your body is setting you up to fail as your energy wanes. If you aren't getting enough sleep because of <a href="http://conquertheclouds.blogspot.ca/2011/12/coping-with-insomnia-day-after-and-how.html" target="_blank">insomnia</a> then it could be a sign that you are overworking yourself.<br />
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<span style="font-size: large;"><b>3. Friends are something other people have.</b></span><br />
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<span style="font-weight: normal;"><span style="font-size: small;">I posted a while back about the power of friends as a <a href="http://conquertheclouds.blogspot.ca/2013/03/friends-and-family-built-in-buffer.html" target="_blank">buffer</a> for low moods. These friends won't help you stay out of the gutter if you don't make time to see them. It's not a threat, just a reality. This is a sign that your life is out of balance and you need a break to re-connect with the people you care about. Even a quick coffee or lunch can make a big difference in your mood and energy levels.</span></span></h2>
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<span style="font-size: large;"><span style="font-size: small;"><span style="font-size: large;"><b>4. You aren't taking the time to eat or nourish yourself.</b></span></span></span><br />
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<span style="font-weight: normal;"><span style="font-size: large;"><span style="font-size: small;">If most of the crumbs from your daily meals are landing in places like your computer keyboard or between your car seats, or you find you don't even have time to eat, then you know it's time to slow down. Savouring a healthy meal and taking the time to appreciate the flavours goes a long way to preventing burnout. I'm not saying you should sit at the table, then proceed to shovel food into your mouths and then run off again, but actually taking thoughtful bites of each food and being present in the moment.</span></span></span></h2>
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<b><span style="font-size: large;">5. You're not scheduling FUN into your life.</span></b><br />
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<span style="font-weight: normal;"><span style="font-size: small;">This one is a hard one to swallow... FUN is a nasty three-lettered word for overachievers and work-aholics. The very thought of spending time doing something enjoyable can feel scary to some who aren't used to taking a step back, taking a few <a href="http://conquertheclouds.blogspot.ca/2012/01/breathing.html" target="_blank">deep-breaths</a> and enjoying life. But if your life has gotten to the point where fun is being omitted on a regular basis, there is going to be a problem. This also goes for people suffering depression. In depression, the "fun-button" gets worn out and doesn't work anymore, things are really bleak and negative. But fun won't happen if you don't schedule something "fun" into your life. You may not have fun, but the trick is to just get into the habit of scheduling enjoyable activities in your life. Eventually you will start to feel a semblance of pleasure, and then start looking forward to those activities.</span></span></h2>
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<span style="font-size: large;"><b>6. You aren't making time for exercise and fresh-air.</b></span><br />
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<span style="font-weight: normal;"><span style="font-size: large;"><span style="font-size: small;"> Your schedule is so packed you go from one place to the next until you come home exhausted, fall into bed, all without ever going outside for a walk or a run or whatever sports you might enjoy. Combine this with number 4 and you have a recipe for disaster. We are animals and we need to move. Getting outside for even just a short brisk walk is enough to reap the benefits of our naturally-occurring feel-good chemicals: endorphins!</span></span></span></h2>
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<span style="font-weight: normal;"><span style="font-size: large;"><span style="font-size: small;"> </span></span></span><span style="font-size: large;"><b>7. Your body is starting to fall apart.</b></span></h2>
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<span style="font-weight: normal;"><span style="font-size: large;"><span style="font-size: small;">Your muscles are tense and painful, you're getting headaches frequently, or your stomach is constantly in knots. These are real physical signs that you're pushing too hard and need to slow down. If your days are plagued with physical ailments that are likely resulting from your hectic lifestyle, you definitely need a break it may be time to speak with your doctor about the effect of your stress on your body. </span></span></span></h2>
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<b><span style="font-size: large;">8. Your friends are telling you you're too busy.</span></b><br />
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<span style="font-weight: normal;"><span style="font-size: small;">Our friends and family often see situations more objectively than we do. If you are noticing that friends and family are saying things like "we never see you anymore" or "you're always too busy", then it's likely they're expressing true concern. Take note of their comments and re-assess your priorities. </span></span></h2>
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<b><span style="font-size: large;">9. You miss bill payments.</span></b><br />
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<span style="font-weight: normal;"><span style="font-size: small;">Your home office (or your kitchen counter!) is starting to look like a paper-version of Jenga... only with much more at stake than just a messy floor. Your bills are piling up and you haven't made time to sit down with them, crunch the numbers and get your finances in line. This is a costly side-effect of being too busy and not taking the time for all our obligations. It's also likely that your feelings of being <a href="http://conquertheclouds.blogspot.ca/2012/01/overwhelmed-carve-staircase-out-of-wall.html" target="_blank">overwhelmed</a> make it hard to think about starting this task as well. </span><span style="font-size: large;"><br /></span></span></h2>
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<span style="font-size: large;"><b>10. You're wishing for a snow-day.</b></span><br />
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<span style="font-weight: normal;"><span style="font-size: small;">The alarm goes off and the last thing you want to do is leave the bed. It could be the middle of July, but you're lying there wishing for a snow-day. Your brain is overwhelmed, you're dreaming of staying home, cuddling up on the couch to watch a movie, or clean your bathroom and have a tea. Whatever it is that you're dreaming of, it's a sign you need to take that well-deserved break.</span></span></h2>
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If you enjoyed this post, <a href="http://feeds.feedburner.com/ConquerClouds" target="_blank">subscribe to Conquer The Clouds </a><b><br /></b><br />
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<b>Other topics you may be interested in:</b><br />
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<a href="http://conquertheclouds.blogspot.ca/2012/01/progressive-muscle-relaxation.html" target="_blank">Progressive Muscle Relaxation</a><b> </b><br />
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<a href="http://conquertheclouds.blogspot.ca/2012/06/engine-for-change-motivation-for-self.html" target="_blank">Engine for Change - Motivation for self-relection and self-improvement.</a><br />
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<a href="http://motivating%20and%20encouraging%20statements%20-%20help%20yourself%20stay%20above%20the%20water!/" target="_blank">Motivating and encouraging statements - Help yourself stay above the water!</a><br />
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<a href="http://conquertheclouds.blogspot.ca/2011/12/staying-motivated-when-depressed.html" target="_blank">Staying Motivated When Depressed; <span style="font-weight: normal;">5 Ways to Fight the Sludge of Depression/Anxiety!</span></a></div>
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<br />Conquer The Cloudshttp://www.blogger.com/profile/02818191193842860033noreply@blogger.com4tag:blogger.com,1999:blog-3765493114701313616.post-84381483044258265612013-12-12T01:05:00.001-08:002016-08-09T18:46:12.809-07:00"A Journey of a Thousand Miles Begins with a Single Step"<dl><div class="separator" style="clear: both; text-align: center;">
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"A journey of a thousand miles begins with a single step."<i> </i></div>
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<span style="font-size: xx-small;"><i>Lao-tzu</i>, <i>The Way of Lao-tzu</i><i> </i></span></div>
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<span style="font-size: xx-small;"><i>Chinese philosopher (604 BC - 531 BC)</i></span></div>
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Today I was speaking with a friend about motivation, road-blocks and walls. We are both musicians, and aspire to create. There is nothing like the feeling of cohesive music that just flows from your mind into your instrument and out into beautiful music. There is nothing like writing the perfect poem or story, or achieving your goals. But there are so many potential obstacles that can arise along the way. The thoughts of encountering these obstacles, or actually encountering them, is enough to stop most people's motivation dead in its tracks.<br />
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The same is true for coping with depression or anxiety. There are many walls and obstacles that can crop up - some may be physical, some may be emotional/mental. Sometimes the simplest task is overwhelming and the urge to shrink from it is strong. Getting out of bed some days can be very hard for some people. Facing a personal fear can be daunting. Finding the will inside to keep pressing forward, through the emotional fog and walls can be exhausting. Finding the motivation can sometimes seem impossible.<br />
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As people, we don't often give ourselves credit where it's due; we are our own hardest critics, our worst judges. It has been said before and it's true. But this mindset doesn't help to keep you motivated, and it definitely doesn't keep you feeling mentally well. We rarely look behind us to see where we have come, the challenges we have conquered, the goals we have achieved. We are constantly looking forward, berating ourselves for not being there yet, not being better yet, <i>not being good enough</i>.<br />
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When taking on a big battle like fighting depression and anxiety, or setting long-term goals, or starting a new routine or habit, people don't often acknowledge the little steps they take along the way in order to make it to the end goal. It's an all-or-nothing, black-and-white perspective that will leave them feeling defeated.<br />
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<i>I didn't do all the tasks I had set out today. I'm a failure. </i></div>
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<i>I didn't run the whole 5km. I didn't succeed.</i></div>
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<i>I didn't</i>.... </div>
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This list can go on.</div>
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But, chances are, you <i>did</i> do some of the tasks on your list. And chances are you at least put on your shoes, maybe took a few steps, maybe you ran half your 5k. Chances are, <i>you did do something</i> to help you achieve your goal. These are little steps.<br />
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<b>They are the most important steps you will take.</b></div>
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Little steps are what set you in motion for sustaining habits; they are the power behind the inertia of routine. They will get you to where you are going.<br />
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Be happy with the little steps, as they are the biggest part of your journey. <br />
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If you enjoyed this post, <a href="http://feeds.feedburner.com/ConquerClouds" target="_blank">subscribe to Conquer The Clouds </a><b><br /></b><br />
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<br />
<b>Other topics you may be interested in:</b><br />
<br />
<a href="http://conquertheclouds.blogspot.ca/2012/06/engine-for-change-motivation-for-self.html" target="_blank">Overwhelmed? Carve a Staircase Out of a Wall!</a><br />
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<a href="http://conquertheclouds.blogspot.ca/2012/06/engine-for-change-motivation-for-self.html" target="_blank">Engine for Change - Motivation for self-relection and self-improvement.</a><br />
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<a href="http://motivating%20and%20encouraging%20statements%20-%20help%20yourself%20stay%20above%20the%20water!/" target="_blank">Motivating and encouraging statements - Help yourself stay above the water!</a><br />
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<a href="http://conquertheclouds.blogspot.ca/2011/12/staying-motivated-when-depressed.html" target="_blank">Staying Motivated Whe<span style="color: #351c75;">n Discouraged</span><span style="font-weight: normal;"></span></a></div>
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<br />Conquer The Cloudshttp://www.blogger.com/profile/02818191193842860033noreply@blogger.com2tag:blogger.com,1999:blog-3765493114701313616.post-2471259201841081752013-12-06T09:06:00.001-08:002016-08-09T18:42:33.893-07:00Seasonal Affective Disorder (SAD) - Do you have it? What can you do about it?<br />
The days get shorter, you seek out your fuzzy pyjamas, and break out the winter coats. It sounds like a great prelude to a 'winter wonderland' but for some people (approximately 1-10% of the North American population) the darker winter months can spell emotional disaster. (Note: it is also possible to have Seasonal Affective Disorder during summer).<br />
<br />
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgaRHpd4WpLpp_vEEQD9V04Szr3HGiwLo91CuXjKS0ZZr6ZTXdoDsj3daflSMw4UY4Xn_9ACij_s0VtlFPBnFarM-8dyNyieKVl0j-wAvFOMAn3NEcemYcbA-BoDzFTqp50-BwgVOoTPZ8/s1600/winter_evening_211991.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="265" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgaRHpd4WpLpp_vEEQD9V04Szr3HGiwLo91CuXjKS0ZZr6ZTXdoDsj3daflSMw4UY4Xn_9ACij_s0VtlFPBnFarM-8dyNyieKVl0j-wAvFOMAn3NEcemYcbA-BoDzFTqp50-BwgVOoTPZ8/s400/winter_evening_211991.jpg" width="400" /></a>People who are affected by SAD experience a general drop in mood (depression), a tendency to want to sleep more, eat more and have low energy. (SAD during the summer can include periods of exacerbated anxiety).<br />
<br />
The symptoms of SAD mimic those of <a href="http://conquertheclouds.blogspot.ca/2013/12/top-10-depression-symptoms-when-to-see.html" target="_blank">depression</a>.<br />
<br />
There are a few treatments available including light therapy, medication (typical anti-depressants), and<br />
<div style="text-align: left;">
cognitive-behavioural therapy. </div>
<br />
<br />
Light therapy uses a lightbox or set of LED lights in a panel that emits far more lumens than normal room lighting (2,500-10,000 lux compared to 400-600 lumens). A bright, sunny day is around 5,000-7,000 lumens.<br />
There is evidence to suggest that the alterations of melatonin* secretion affected by the changing photoperiod (the time and amount of light in a day) affects the seasonal mood cycles of SAD. Light therapy has a positive effect on SAD by altering the secretion of melatonin, modifying the circadian-rhythm as well as sleep patterns. The most effective time of day seems to be early morning just after awakening. But your individual "dosing" schedule may differ (in the evening, for example) depending on your body's reaction to the light therapy.<br />
<br />
If medication is something that works for you, speak with your doctor. Ask whether herbal alternatives like St. John's Wort are suitable if you are interested in alternatives (be careful when selecting herbal remedies as the strength of each "batch" is variable - it really depends on the health and harvest of the plants). And if you are interested in typical pharmaceutical treatments for depression/anxiety, let you doctor know.<br />
<br />
Additionally, there are many ways to integrate cognitive-behavioural therapy into your life, and speaking with your doctor to ask about local programs or therapists they can recommend is a good first step. Always make sure the person you are considering as your counselor/therapist is certified (either a psychologist, psychiatrist, certified counselor, etc.). Some of these are *not* covered by insurance, so make sure with your insurance company what kind of coverage you have.<br />
<br />
And then get back to baking those Christmas cookies!<br />
<br />
<br />
Thanks for reading! If you liked this post, please <a href="http://feeds.feedburner.com/ConquerClouds" target="_blank">subscribe to Conquer The Clouds </a><b><br />
</b><br />
<br />
<br />
<b>Other topics you might be interested in: </b><br />
<br />
<a href="http://conquertheclouds.blogspot.ca/2011/12/vitamin-d-and-mental-health-clear-away.html" target="_blank">Vitamin D and Mental Health</a><br />
<br />
<a href="http://conquertheclouds.blogspot.ca/2011/12/anxiety-conquerors-unite.html" target="_blank">Anxiety - What's it all about anyways?</a><br />
<br />
<a href="http://conquertheclouds.blogspot.ca/2013/12/top-10-depression-symptoms-when-to-see.html" target="_blank">Top 10 Depression Symptoms</a><br />
<br />
<a href="http://conquertheclouds.blogspot.ca/2012/01/nervous-system.html" target="_blank">The Nervous System</a><br />
<br />
<br />
<span style="font-size: x-small;">*Melatonin is a hormone in the brain that signals it’s time to sleep. Read more about sleep and anxiety <b><a href="http://conquertheclouds.blogspot.ca/2011/12/sleep-insomnia-and-anxiety.html" target="_blank">here</a></b>. </span><br />
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<br />Conquer The Cloudshttp://www.blogger.com/profile/02818191193842860033noreply@blogger.com1tag:blogger.com,1999:blog-3765493114701313616.post-12956011451582984622013-12-04T23:16:00.002-08:002016-08-09T18:39:03.285-07:00Top 10 Depression Symptoms - When To See Your Doctor<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh07caH895-gmjfPJ02mkHQkZJVGhakklwWTACGnniHn6egz5-bjwYweQaI1WGK45fisW2qJodxIWXRLClkOzMXVgy_gxNeOu-ytNpJnqvhw0YAmR33QKLTCuPuW6fiUpwHdAKgpEN0xiE/s1600/nuages11.jpg" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="240" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh07caH895-gmjfPJ02mkHQkZJVGhakklwWTACGnniHn6egz5-bjwYweQaI1WGK45fisW2qJodxIWXRLClkOzMXVgy_gxNeOu-ytNpJnqvhw0YAmR33QKLTCuPuW6fiUpwHdAKgpEN0xiE/s320/nuages11.jpg" width="320" /></a></div>
Feeling down or out-of-sorts is common for many people and is usually a transient state. But, if these down-in-the-dumps feelings linger for a longer period of time, you may be dealing with depression.<br />
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<br />
Here are 10 common symptoms of depression (in no particular order):<br />
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<b>1) You lose interest in your 'fun' activities:</b> Your ability to enjoy once pleasurable pastimes and hobbies is diminished or non-existent. You may isolate yourself, ignore social invites and find your sex-drive is low. <br />
<br />
<b>2) You're sleeping more... or less:</b> This is usually one of the first signs for many people. An inability to sleep, or falling asleep too late at night (if you're a shift-worker, this is a bit different). Also, waking very early, or having difficulty waking in the morning is common in many people suffering from depression. Total sleep time may be reduced or increased.<br />
<br />
<b>3) Difficulty concentrating on tasks:</b> You are finding it hard to think straight, make decisions or remember. You may feel like you are in a "fog", or scatterbrained. You may be falling behind in school or having difficulties staying focused at work. <br />
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<b>4) You are feeling hopeless and helpless:</b> You feel as though things in your life are terrible and won't improve. You feel incapable of changing your situation and trapped. <br />
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<b>5) Your body feels depressed:</b> You're tired, slow, lethargic. You have no energy and even getting up to get a glass of water can feel like a marathon. Getting out of bed is very difficult, and you may not even make it that far.<br />
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<b>6) Feelings of guilt and worthlessness:</b> Self-loathing, harsh self-criticism and negative thought patterns regarding yourself. You pick on your "faults" and past mistakes, ruminating over them endlessly. This drives your feelings of guilt, shame and worthlessness. <br />
<br />
<b>7) Changes in your appetite or weight:</b> You notice a significant (5% or more in a month) change in body weight - either gain or loss. You may feel hungrier than normal, or less than normal. You may notice you have specific food cravings (ie: fatty foods, salty foods, sugary foods, high-carbohydrate foods like pastas, etc.)<br />
<br />
<b> </b><br />
<b> 8) You are experiencing unusual/unexplained body pains/aches: </b>You may be experiencing more headaches, back pain, muscle-aches or stomach-aches with no known cause.<br />
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<b>9) You feel a deep need to "escape" your life: </b>You abuse drugs or alcohol to numb your feelings or drown out your thoughts, you may gamble compulsively, or drive dangerously and recklessly or participate in dangerous or extreme sports. Also, if you find yourself spending many long hours in front of a computer screen browsing the internet or playing video games, you may also be exhibiting escapist behaviour.<br />
<br />
<b> </b><br />
<b>10) You feel angry, on-edge or irritable: </b>Every little thing is bothersome for you, you lose your temper at trivial issues, perhaps getting into fights with friends and/or family. Everyone and everything is getting on your nerves. You feel restless and agitated. Maybe you are beginning to exhibit signs of violence or feelings of violence.<br />
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If you are exhibiting any of these symptoms with no known other causes and have been feeling this way for most days of the past two weeks, see your doctor and discuss the possibility of depression. They may have you fill out a questionnaire to determine if you are depressed and if you are - how depressed. Treatment options are extensive and include: various types of therapy, medications*, natural herbs and remedies*, self-help programs and books, etc. Your doctor will point you in the right direction.<br />
<br />
<span style="font-size: x-small;">*Please speak with a pharmacist prior to using any medications or natural medicines as they may interact with other medicines or food you may be taking. Please read the bottle and pamphlet on any prescription or over-the-counter medication you take.</span><br />
<br />
<span style="font-size: large;"><span style="color: red;"><b>***** If you or a loved one are having thoughts of suicide or speaking about suicide call your local crisis-hotline numbers or the emergency department immediately.*****</b></span></span><br />
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<br />
<a href="http://www.suicidepreventionlifeline.org/" target="_blank">Crisis number USA</a>: http://www.suicidepreventionlifeline.org/ ( <a data-type="tel" href="tel:18002738255">1-800-273-TALK </a>(8255))<br />
<a href="http://www.suicideprevention.ca/in-crisis-now/find-a-crisis-centre-now/" target="_blank">Crisis numbers in Canada:</a> http://www.suicideprevention.ca/in-crisis-now/find-a-crisis-centre-now/<br />
<a href="http://www.lifeline.org.au/" target="_blank">Crisis number Australia:</a> http://www.lifeline.org.au/<br />
<br />
<br />
<br />
Please subscribe to <a href="http://feeds.feedburner.com/ConquerClouds" target="_blank">subscribe to Conquer The Clouds </a><b></b><br />
<b><br /></b> <br />
<b><br /></b> <br />
<b>Other topics you may be interested in:</b><br />
<br />
<a href="http://conquertheclouds.blogspot.ca/2012/01/nervous-system.html" target="_blank">The Nervous System </a><br />
<br />
<span style="font-size: small;"><a href="http://conquertheclouds.blogspot.ca/2011/12/13-beliefs-to-disbelieve.html" target="_blank">13 Beliefs to Disbelieve </a></span><br />
<span style="font-size: small;"> <span style="font-weight: normal;"> </span></span><br />
<span style="font-size: small;"><a href="http://conquertheclouds.blogspot.ca/2011/12/downward-spiral-fastest-way-down.html" target="_blank"><span style="font-weight: normal;">The downward spiral: the fastest way down!</span></a></span><br />
<span style="font-size: small;"><span style="font-weight: normal;"> </span><span style="font-weight: normal;"> </span></span><br />
<span style="font-size: small;"><a href="http://conquertheclouds.blogspot.ca/2011/12/staying-motivated-when-depressed.html" target="_blank"><span style="font-weight: normal;">Staying motivated when discouraged</span></a></span><br />
<br />
<span style="font-size: small;"><span style="font-weight: normal;"><a href="http://conquertheclouds.blogspot.ca/2011/12/sleep-insomnia-and-anxiety.html" target="_blank">Sleep, Insomnia and Anxiety</a> </span></span><br />
<span style="font-size: small;"><span style="font-weight: normal;"><br /></span></span>
<br />
<b><br /></b> Conquer The Cloudshttp://www.blogger.com/profile/02818191193842860033noreply@blogger.com0tag:blogger.com,1999:blog-3765493114701313616.post-85033001777108825542013-12-02T00:27:00.007-08:002016-08-09T18:36:38.616-07:00What motivates you?Hey Conquerors!<br />
<br />
I wanted to discuss the topic of motivation and let you tell me what motivates you to do the things you do.<br />
<br />
I actually started writing this particular blog a couple of months ago, but got side-tracked by life. <br />
<br />
Today I submitted an application for a prestigious national scholarship award. It has taken weeks to get it prepared and I spent 9 hours today, grueling over the smallest details, to make it perfect. Motivation was hard, but I felt let down this morning when I inadvertently missed a deadline for something else that was much less important. Still the feeling was negative. I felt angry at myself, and upset - sad that I missed out on an opportunity (to win extra tickets to a show in the States!).<br />
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So my motivation to get my application done before the due date (tomorrow!) was negatively influenced as well as positively influenced... I felt the negative side of missing a deadline for something already and knew that if I missed this deadline, I would feel much worse.<br />
The thought of how proud I would feel, or how excited I would feel if I won the award motivated me to ignore all the potential distractions waiting for me on the internet.<br />
I am just proud of the fact that I got the application completed and submitted. It required a very detailed, thorough research proposal supported by literature as well as reference letters. I had to be organized, and efficient in order to get it done. I did it though, my internal and external motivating factors helped me get it done, and I am feeling good about it.<br />
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The things that motivate me in my life and in striving for my goals (which are numerous) include:<br />
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<b>Success</b> - completing my goals is an intrinsic motivating factor for me; also being recognized by leaders in the fields I take interest in is an extrinsic motivating factor for me.<br />
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<b>Creativity</b> - I am motivated to create and share (music, writing, etc.). I would say my drive to create is mostly intrinsic, though it does feel good to be acknowledged or complimented on your creations.<br />
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<b>Growth</b> - I am motivated to grow into my best potential self, learning everything and anything I can about the things I love or take deep interest in. I want to be the best at the things I do, or at least *my* best.<br />
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<b>Fixing/Troubleshooting</b> - I can't stand when things break or don't work. I need to know why/how and then fix them.<br />
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Those are just a few things I can think of right now.<br />
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What motivates you? Tell me in the comments form! :)<br />
<br />
<br />
<br />
If you enjoyed this post, <a href="http://feeds.feedburner.com/ConquerClouds" target="_blank">subscribe to Conquer The Clouds </a><b><br /></b><br />
<br />
<b>Other topics you may be interested in:</b><br />
<br />
<a href="http://conquertheclouds.blogspot.ca/2012/06/engine-for-change-motivation-for-self.html" target="_blank">Engine for Change - Motivation for self-relection and self-improvement.</a><br />
<b><br /></b>
<br />
<a href="http://Motivating and encouraging statements - Help yourself stay above the water!" target="_blank">Motivating and encouraging statements - Help yourself stay above the water!</a><b><br /></b>
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Conquer on!Conquer The Cloudshttp://www.blogger.com/profile/02818191193842860033noreply@blogger.com1tag:blogger.com,1999:blog-3765493114701313616.post-70816270174322076852013-03-23T02:37:00.001-07:002016-08-09T18:30:48.855-07:00Friends and Family: The Built-in BufferToday I will write about the power of friendship and the poison of isolation and how the balance between the two can make or break your mental health.<br />
When someone is feeling down or out of sorts, they tend to develop an affinity for being alone. Unfortunately this is usually the opposite of what they should be trying to do!<br />
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It's almost as though they think it will get better if they just wait it out, stay in bed longer, sleep more, sleep-it-off, draw the blinds, and shut out the world... ignore reality.<br />
<br />
But the world won't wait and it won't really ever go away. So you have to catch yourselves and pull yourselves out (<i>in very serious situations medication may sometimes be needed but you must consult with your physician</i>).<br />
<br />
It can be really hard to find the motivation to do anything let alone get out of bed sometimes. And if you find yourself constantly stretched thin and weary, then perhaps you need to do some <a href="http://conquertheclouds.blogspot.ca/2012/06/engine-for-change-motivation-for-self.html" target="_blank">self-reflection</a>. This is easiest when writing in your <a href="http://conquertheclouds.blogspot.ca/2011/12/weekly-challenge-2-week-of-december-25.html" target="_blank">journal.</a> <br />
<br />
It helps you to connect with yourself, regain perspective, expose thoughts and desires or fears of recent (or past) events in your life that may be affecting you now... It's a great place to work through confusing life situations or help you with major decisions. (It's even really fun just to doodle sometimes).<br />
<br />
Even though the most enticing thing could be to hole up in the basement and vegetate, maybe the better thing to do is pick up your phone and call your friends. Try to organize a small (or large!) social gathering. If you find that you have few or no friends, maybe it's time to join a club or a community center and expand on your interests. Staff at local recreation centers are usually pretty knowledgeable about what is happening in the community. You could even check your local newspapers, or see if the city website has anything going on.<br />
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It is hard to make friends, but when you have them, they are an important buffer for protecting your mental health. Family is also very important. All the positive social interactions you experience serve to help maintain a good state of mental health. Facebook has been taking place of real-life interactions and while in some cases this is a good stand-in (long-distance friend/relation-ships, while traveling, etc.), nothing really beats a face-to-face conversation.<br />
<br />
With that, I will leave you with a few small things to help you get motivated and start turning the <a href="http://conquertheclouds.blogspot.ca/2011/12/downward-spiral-fastest-way-down.html" target="_blank">downward spiral</a> around:<br />
<br />
- Try to make time for friends and family <br />
- Join clubs/develop interests and skills<br />
- Meet people (if you are shy, or have social anxiety, I will address these topics at a later date!)<br />
- Write in your journals to self-reflect and re-connect with yourself; get grounded.<br />
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<br />
Conquer on!<br />
<br />
<br />
<br />
If you enjoyed this post, <a href="http://feeds.feedburner.com/ConquerClouds" target="_blank">subscribe to Conquer The Clouds </a><b><br /> </b><br />
<br />
<br />
<br />
<b><br /></b>
<b>Other topics you may be interested in:</b><br />
<a href="http://conquertheclouds.blogspot.ca/2012/06/engine-for-change-motivation-for-self.html" target="_blank"><span style="font-size: small;"><span style="font-weight: normal;">An engine for change... motivation for self-reflection and self-improvement</span></span></a><b><span style="font-weight: normal;"><span style="font-size: small;"> </span></span></b><br />
<br />
<a href="http://conquertheclouds.blogspot.ca/2012/10/empowering-yourself-quickly-while.html" target="_blank"><b><span style="font-weight: normal;"><span style="font-size: small;">Empowering yourself quickly: while coping with anxiety, job-searching or other life challenges.</span></span></b></a><span style="font-weight: normal;"><span style="font-size: small;"> </span></span><br />
<br />
<a href="http://conquertheclouds.blogspot.ca/2012/01/breathing.html" target="_blank"><span style="font-weight: normal;"><span style="font-size: small;">Breathing</span></span></a><br />
<br />Conquer The Cloudshttp://www.blogger.com/profile/02818191193842860033noreply@blogger.com0tag:blogger.com,1999:blog-3765493114701313616.post-102133335415960362012-10-12T21:26:00.006-07:002016-08-09T18:26:12.918-07:00 Empowering yourself quickly: while coping with anxiety, job-searching or other life challenges.<br />
<div class="MsoNormal">
Well Conquerors, it's back to the grindstone for a lot of us: back to work, back to school, back to real life.<br />
If you are fortunate enough to have a job to come back from the summer holidays from, count yourself lucky. But for those of you finding yourself confused with the next steps in your life, read on!<br />
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<i style="mso-bidi-font-style: normal;">Don't wait around for
opportunities to come to you, you have to go and find them.</i></div>
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<br /></div>
<div class="MsoNormal">
This applies to so many different facets in life;
particularly when trying to find a job or attend a school of your choice.</div>
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<br /></div>
<div class="MsoNormal">
We have been raised in a society which fosters the
development of entitlement. The educated and intelligent people pouring out of
universities and colleges (and high school even) expect that there will be a
job waiting for them.</div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
It doesn't always work like that<i>.</i>.</div>
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<br /></div>
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Now this isn't to crush dreams and hopes of ever finding
something stable and satisfying, but it certainly should serve as a reminder
of how to stay focused on things in your life that need immediate attention - especially when job searching. </div>
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<br />
In this current economy, the
market is less favourable than it was in previous years. Even for those with
degrees and experience.</div>
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<br /></div>
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For the average person, losing a job and then embarking on
the search for a new one is daunting enough.</div>
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For someone who deals with anxiety on a daily basis in a
variety of environments, losing a job or searching for a job can be extremely
stressful.</div>
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<br /></div>
<div class="MsoNormal">
There are a few ways that you can take your challenging
situation and turn it around to give yourself a bit more power. You can quickly
get a sense of control over your situation by writing down three immediate,
short-term goals. </div>
<div class="MsoNormal">
Each day, you can write out three things you need to
accomplish in order to move you forward in your situation (job-search, coping
with anxiety, going to work, whatever your struggle).</div>
<div class="MsoNormal">
<br /></div>
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An example could be (for job-searching):</div>
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<br /></div>
<div class="MsoNormal">
1) Polish resume and start a LinkedIn* account</div>
<div class="MsoNormal">
2) Apply to 5 jobs at least (do not be picky, just apply,
apply, apply...).</div>
<div class="MsoNormal">
3) Call friends and family and let them know you are
available to work – NETWORK!</div>
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<br /></div>
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<br /></div>
<div class="MsoNormal">
An example for coping with anxiety or depression:</div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
1) Call up a friend and meet for coffee – take small
challenges </div>
<div class="MsoNormal">
2) Clean the dishes (or one dish; whatever you can manage)</div>
<div class="MsoNormal">
3) Write in your<span style="background-color: white;"> <a href="http://conquertheclouds.blogspot.ca/2011/12/weekly-challenge-2-week-of-december-25.html" target="_blank"><span style="background-attachment: scroll; background-clip: border-box; background-image: none; background-origin: padding-box; background-position: 0% 0%; background-repeat: repeat; background-size: auto auto;">journal</span></a></span></div>
<div class="MsoNormal">
<br /></div>
<div class="MsoNormal">
The most important rule for goal-setting when coping with
anxiety or depression is to ensure your goals have a 95% chance of being
reached. That is, if you write it, there is a 95% chance you will do it. If the chance you will succeed is less than that, reduce your expectations.</div>
<div class="MsoNormal">
If you want to go for a walk, but there is not even a chance
you’ll get out the door, that goal is too high for you. Drop your goals until
they are within your 95% margin of possibility.</div>
<div class="MsoNormal">
<br />
<br />
If you enjoyed this post, <a href="http://feeds.feedburner.com/ConquerClouds" target="_blank">subscribe to Conquer The Clouds </a><b><br />
</b></div>
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<span style="font-size: 10pt; line-height: 115%;">*LinkedIn is
useful for online and other applications – it serves as a quick way to
reference you when you are job searching. If you include it in the conclusion
of your cover letter, or in the contact area of your resume, chances are a
potential employer will check it out. </span></div>
<div class="MsoNormal">
<span style="font-size: 10pt; line-height: 115%;">Make sure to
include your resume, any skills or talents, and a contact email (be wary about
including phone numbers on your online-profiles for safety).</span></div>
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Conquer The Cloudshttp://www.blogger.com/profile/02818191193842860033noreply@blogger.com1tag:blogger.com,1999:blog-3765493114701313616.post-1498322475055357302012-06-28T13:49:00.003-07:002016-08-09T18:21:49.113-07:00Driving Anxiety: How to cope when you're going over 100km/h!We all know driving is dangerous, but we casually get into our cars and drive everyday without thinking more than once about safety - putting on our seatbelts, checking mirrors, and we're off to work, or school, etc.<br />
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Until you feel that sense of uneasiness welling up from your stomach, or the fog and pressure building in your head.... Maybe you feel too hot, or cold.... Maybe your vision starts blurring and you start sensing the worst.... And then you end up in a full-blown panic attack, speeding down the highway in a giant metal weapon.<br />
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Having panic attacks is extremely rough and having them while in control of a vehicle is monumentally worse.<br />
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I have some tips for those of you conquering this issue in your life right now:<br />
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1) <u>Deep-breathing techniques</u><br />
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If you perform some <a href="http://conquertheclouds.blogspot.ca/2012/01/breathing.html">deep-breathing</a> you might find that your physiological response tones down enough that you can actually reduce the panic feeling and retreat from the edge of the full-blown panic attack.<br />
If not, at least you will be able to calm yourself sufficiently to pull over.<br />
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2) <u>Distracting yourself:</u><br />
-by adding numbers on license plates you see<br />
-really focusing on what other people in their cars are doing<br />
-talking to yourself, or using a hands-free device to call your friends or parents (or if you are secretive about your panic, your local crisis line). Sometimes just talking with someone, about anything or your particular situation, is extremely helpful for distracting you from the physical or mental stimulation that was pushing your anxiety. <br />
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3) Have some snacks and water on hand. Eating a few bites of apple or some popcorn or veggies might help you to refocus yourself, while giving you a bit of nutrition.<br />
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4) Track your panic - see if you can find a root cause or causes. If it happens around the same time of day or on the same stretch of road, try to prepare yourself by knowing that it will likely be rough but because you have made it through before, you will again, and again. Gradually, through exposure, and pure Conqueror-spirit, you will be able to drive through those tough spots.<br />
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5) Are there other things in your life that you are ignoring or repressing? Relationship or school/work issues? These may be making themselves known in the form of panic attacks in stressful (ie: driving) situations. If you haven't already, talk to a close friend or relative about what's going on for you. If that doesn't help, or doesn't help sufficiently enough to reduce your anxiety, see your doctor or a local counselor.<br />
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6) Finally, if these practical approach tips aren't working for you, speak with a local counselor or your doctor about other ways you can manage your anxiety while driving. It may be helpful for you to try some herbal or pharmaceutical anti-anxiety medications.<br />
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While you are working out what methods will work the best for you, you can always take the bus on days when it just absolutely won't work for you to drive. Try to find a carpool for your work or school; this will allow you to be more productive on the way to and from work, as well.<br />
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<b>Note</b>: I do not advocate avoiding anxiety-triggers, as that will only compound the problem; however, I do advocate remaining safe while figuring out what is best for yourself in these hard times.<br />
If it is for you to carpool or bus while you practice driving at night or on the weekends, then do so.<br />
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Be safe, stay calm and Conquer on!<br />
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<br />Conquer The Cloudshttp://www.blogger.com/profile/02818191193842860033noreply@blogger.com2tag:blogger.com,1999:blog-3765493114701313616.post-76019837744918292072012-06-28T13:28:00.001-07:002016-08-04T07:37:22.260-07:00An engine for change... motivation for self-reflection and self-improvementWelcome all to Conquer the Clouds.<br />
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I started this blog half a year ago with the intention of sharing ideas and coping strategies, information and other things regarding anxiety and depression, motivation and goal-setting and achievement.<br />
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I also began this blog with the intention of helping others along their paths of self-improvement and development. I have long since been interested in the psychology of thought and action, as well as the psychology of mental illness. I never really gave an introductory post for Conquer the Clouds because I was still trying to figure out what it was that I wanted to do with it. It is a learning hub, and an engine for change.<br />
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I would like to share some of my background and history with you, in order for you to understand CTC's birth a little better.<br />
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I remember when I was 8 years old, reading my mom's psychology textbook (she was taking a course at the time, if I recall correctly). I remember being fascinated by everything in it. In highschool, biology became my passion (I am sure if we had highschool level psychology courses, I would have been right onto it). And then in college and university I pursued biology with ferocity - only adding psychology into my life as electives and hobby-reading. <br />
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Coming up on a couple years after having graduated, I feel as though I have learned so many things about living, working and being human in our time and society...<br />
My passions have evolved, some have shifted, some have become almost obsolete...<br />
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I realize though, that throughout all my experiences, I am not a collection of segmented memories. I am a fluid, ever-experiencing, ever-evolving, and growing person. Every new challenge, and every new failure changes me for the next.<br />
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I would like to work with you on your journeys as I take on my own, to find a place in ourselves where, while the world turns, we can remain strong and knowledgeable.<br />
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Learning is the ultimate strength. Knowledge is the tool to move us forward.<br />
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Take this challenge, to become the strongest you.<br />
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<b>Conquer on!</b> </div>
<br />Conquer The Cloudshttp://www.blogger.com/profile/02818191193842860033noreply@blogger.com0tag:blogger.com,1999:blog-3765493114701313616.post-76106335089972785962012-02-05T13:53:00.000-08:002016-08-04T07:31:25.610-07:00Weekly Challenge 6 - Week of February 5 - February 11, 2012Hey everyone, hope you had a good Saturday night and have started your day right!<br />
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I have missed a couple <a href="http://conquertheclouds.blogspot.com/p/conqueror-weekly-challenges.html" target="_blank">Weekly Challenges</a> for you guys over the past month, but today I have one in store that I hope many of you will enjoy.<br />
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Lately I have been thinking about the things that define me in my life: people, relationships, jobs, hobbies and thinking processes, etc. I have been considering much about how the way we interact with people reflects how we interact with ourselves and how we perceive our environments and experiences. <br />
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My challenge for you to undertake this week is to come up with 5 things you dislike about your traits or behaviours (negative behaviours) and craft a 3-6 month plan of how to conquer at least one of them.<br />
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For example, you may not like that you don't spend enough time with your family, or you are not adventurous (don't like starting new hobbies or doing new activities). Of course I am not suggesting to rip yourself apart and change everything about you, because you are who you are. But if there are traits that *you* don't like in yourself or can see them negatively affecting others and wish to change them, then these are the ones to consider.<br />
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In your <a href="http://conquertheclouds.blogspot.com/2011/12/weekly-challenge-2-week-of-december-25.html" target="_blank">journal</a> you can write down one of your 5 undesirable traits or behaviours, and underneath it write the goal trait or behaviour (they do not have to be extreme opposites; you might just want to modify an existing trait to be less extreme, for example):<br />
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Undersirable trait: Too conservative/uptight<br />
Desirable trait: Adventurous and laid-back (This is an extreme change; a more moderate one would be 'flexible' or 'willing to try new things')<br />
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3 or 6 months: 3 months<br />
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What are actions that promote this trait:<br />
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How can I incorporate one or some of these actions into my week:<br />
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What are the some obstacles I might face when trying to change my behaviour:<br />
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How can I approach these and handle them with grace?<br />
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How will I know when I have reached my goal?<br />
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Who can I talk to to help me along this journey? Are they supportive? If not, can I find someone who is?<br />
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By writing these out, you are forcing yourself to commit to your new behaviour. This is the first step in actualizing a plan for change. By anticipating challenges (obstacles) and writing them down and how you will approach them you will not be blindsided and overwhelmed when they do arise. This allows you to recover from set-backs quicker and helps keep you on track. By reaching out to others you are creating a supportive network that will be essential for you to press onward during rough times and to celebrate with you when you have hit a milestone!<br />
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Be careful to set a realistic and attainable goal, however, as something too lofty will only create disappointment.<br />
If you are currently housebound and seeking counseling, planning a 3 month goal of traveling to the other end of the continent by yourself may not be realistic. Discover your personal boundaries, and seek to slowly expand the circle until your goal has come into view. Once you have reached it, re-assess your position, and seek to expand your comfort circle once more.<br />
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The idea on the path to wellness is to create a dynamic, flexible and content personality while not compromising on your beliefs and values.<br />
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Enjoy this challenge my friends!<br />
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<b>Conquer on!</b></div>
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If you enjoyed this post, <a href="http://feeds.feedburner.com/ConquerClouds" target="_blank">subscribe to Conquer The Clouds </a><b><br />
</b>Conquer The Cloudshttp://www.blogger.com/profile/02818191193842860033noreply@blogger.com0tag:blogger.com,1999:blog-3765493114701313616.post-37857050165112420072012-02-02T23:17:00.000-08:002016-08-04T07:29:06.535-07:00Help someone else when you feel helpless: A quick fix for feeling betterHello Conquerors and welcome to Thursday night!<br />
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I hope you have had a fantastic week - I didn't saddle you with a <a href="http://conquertheclouds.blogspot.com/p/conqueror-weekly-challenges.html" target="_blank">Weekly Challenge</a> this time, but don't fret my friends, another is surely on its way! Look forward to February 5 - 11 Weekly Challenge, posted on Sunday!<br />
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What I'd like to discuss today is the act of altruism: that is, helping others without any expectation of returned favours. <br />
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When you are feeling depressed or anxious, the tendency is to become very self-focused (in very negative, defeating ways). This can have disastrous outcomes (as explained in <a href="http://conquertheclouds.blogspot.com/2011/12/downward-spiral-fastest-way-down.html" target="_blank">The Downward Spiral</a>). <br />
The world becomes increasingly smaller as all you are focused on resides in our heads... This has very real physical feelings as well - it feels as though your body is being crushed on the inside, or you might get that sinking feeling in your stomach or chest...<br />
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The outcome is that you start analyzing, and picking yourselves apart... Any of the <a href="http://conquertheclouds.blogspot.com/2011/12/13-beliefs-to-disbelieve.html" target="_blank">13 beliefs to disbelieve</a> may play a part in a negative-bias towards yourselves, as well.<br />
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A very quick and effective way to take the heat off of yourselves and free our minds from the torment of constant judgment is to genuinely help someone else, or offer an honest compliment. Showing interest in other people takes the focus off yourself and making someone's day is extremely rewarding.<br />
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The feeling of being helpful lets you realize that some or all of the beliefs you may harbour are untrue - being a helpful person means you are not a bad person... It is empirical evidence against the negative voice in your head.<br />
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So the next time you are feeling the grip and dark clouds of depression or anxiety, acknowledge your own issues. Do not dwell, however. Move towards helping someone else - whether it be by volunteering to mow an older neighbour's lawn, or doing extra work at your job for a colleague. Anything that is genuine will work.<br />
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<b>Tips:</b><br />
Do not expect a favour in return: in order to become stronger people you must strive to consider others and their feelings as well as your own. Acknowledging your pain is how you consider yourself; helping others is how you act to show you are a capable, caring person.<br />
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Volunteering is a great way to give back. You can volunteer with the SPCA, or with a local homeless shelter, for example. <br />
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<b>Warning:</b> If you find yourself over-extending your assistance to others (including friends) and are starting to feel used, pull back and reconsider if perhaps you are suffering from the cognitive bias<a href="http://conquertheclouds.blogspot.com/2011/12/13-beliefs-to-disbelieve.html" target="_blank"> I am only worthwhile as long as I am doing something for someone else. </a>(Letter E on the list).<br />
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Helping people is not the cure for depression or anxiety but it helps in the short-term for creating a sense of well-being. Helping others and volunteering can become part of a healthy way of living, and everyone can strive to give back to their community in some form.<br />
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<b>Conquer on!</b></div>
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</b>Conquer The Cloudshttp://www.blogger.com/profile/02818191193842860033noreply@blogger.com2tag:blogger.com,1999:blog-3765493114701313616.post-18136971784057335292012-01-27T13:19:00.000-08:002016-08-04T07:26:12.037-07:00Indecision, confusion, extro- and intro-version...Hello conquerors,<br />
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It's been a while, I apologize for missing this week's <a href="http://conquertheclouds.blogspot.com/p/conqueror-weekly-challenges.html" target="_blank">Weekly Challenge</a> - I've had some things on the go, and haven't made time to sit down and write for you.<br />
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I have been thinking very recently about indecisive behaviour, and the anxiety that precedes and follows it.<br />
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When you have depression or anxiety, I think there is a great concern for the opinion of others (possibly because you view yourself negatively, or think your anxiety/depression makes you a bad person). This concern creates expectations of yourself which you may or may not be aware of... Also, it mimics perfectionistic behaviour as well because you'll begin to judge whether what you are saying or thinking is the "right thing" to say... This judgment will halt your thinking process and in turn, your decision process. There is also the weighing out of alternate ideas in your head and their possible outcomes, as well.<br />
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So if you're stuck trying to think of the "right thing" to say or the "right thing" to do, you might end up saying/doing nothing at all. This is an example of how <i>analysis</i> can lead to <i>paralysis</i>. You also run the risk of becoming confused and upset or, for extroverted people, "venting" or "airing out".<br />
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But let's be honest, how many of you out there can say you feel 100% comfortable saying everything you think? There are very few environments in which to vent possibly confusing ideas that you don't entirely understand but want to 'air out'. (This "airing out" is very common for extroverts, anxious or not)... If you are speaking with or relating to someone who is more introverted, an "airing out" of your thoughts and ideas and emotions might be very overwhelming for them - to the extent that you cross emotional boundaries. You might actually be doing damage even though you think your behaviour is benign... So air yourself carefully and be respectful... It's hard to hold in your thoughts if you're an extrovert because thinking things over by speaking and getting it out of your head is so helpful, this is especially noticeable if you are anxious or depressed in addition.<br />
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If you don't have a supportive group to which you can air your thoughts and concerns, I would suggest doing so in your <a href="http://conquertheclouds.blogspot.com/2011/12/weekly-challenge-2-week-of-december-25.html" target="_blank">journal</a>, or perhaps into a voice-recorder. Just saying or writing or typing out what you are thinking might help you follow your thoughts better, and perhaps help you connect the dots - without getting someone else involved. (This also saves you from the "back-lash anxiety" of having vented and then worrying if what you said was the wrong thing!!)<br />
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Next time you need to "air out" - do so first on paper or online to yourself, then read it over and take out any key points that might still resonate as issues you need to solve.The issue itself may just be that you needed to vent - but you can do so without causing damage to relationships and other people.<br />
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If you find that you have "aired out" and yet still feel extremely confused or anxious, seek out a close friend who understands and is willing to listen. Try to come up with positive, workable solutions to the problems you discover. Once those solutions have been crafted, try to stick with them.<br />
Don't get down on yourself if you can't stick with them all the time, no one is perfect - and that mentality will just add to your self-judgment and anxiety/depression even more.<br />
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I hope this has been helpful for those of you coping with this interesting aspect of anxiety/depression - that is, the interactions and relationships aspect.<br />
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<b>Conquer on!</b></div>
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If you enjoyed this post, <a href="http://feeds.feedburner.com/ConquerClouds" target="_blank">subscribe to Conquer The Clouds </a><b><br />
</b>Conquer The Cloudshttp://www.blogger.com/profile/02818191193842860033noreply@blogger.com0tag:blogger.com,1999:blog-3765493114701313616.post-2675942738126499282012-01-16T16:31:00.000-08:002016-08-04T07:21:59.906-07:00Progressive muscle relaxation<div class="MsoNormal">
Many of you may have heard of this before, and many of you may be completely new to this subject. </div>
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Progressive muscle relaxation (PMR) is a technique involving the tensing and relaxing of various muscle groups as a way to relieve stress and induce relaxation. PMR was developed in the 1920’s by <a href="http://en.wikipedia.org/wiki/Edmund_Jacobson" target="_blank"><u>Edmund Jacobson</u></a>. </div>
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The theory behind the practice is that because muscular tension accompanies mental anxiety and stress, then the opposite (loose, relaxed muscles) will induce relaxation.</div>
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In order to properly begin a PMR session – find a comfortable sitting or lying position where you will be undisturbed for 20-30 minutes. It is also nice if you have some soft instrumental music playing (nothing too exciting, just something relaxing).</div>
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As with the deep-breathing exercise, I want you to close your eyes.</div>
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You may start the <a href="http://conquertheclouds.blogspot.com/2012/01/breathing.html" target="_blank"><u>breathing exercise</u></a> as a warm-up for the PMR. Ideally, if you can maintain your breathing during the PMR you will find the most benefit, but in the beginning, do not be discouraged if you find yourself unable to maintain your breathing patterns. This will come with practice.</div>
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As you lie or sit there with your eyes closed I want you to feel your body. This may be frightening, as you might be feeling very anxious and focusing on the feeling of your body may exacerbate this, but bear with me.</div>
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Next, tighten up all the muscles in all parts of your body and hold for 10 seconds, maintaining your deep-breathing, in and out.</div>
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Then release all the muscles of your body, focusing on the warmth and heaviness of them as they relax from the tension. Feel the stress releasing as you relax your muscles.</div>
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Do this body-tensing 2 or 3 three times. </div>
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Next, after the last relaxing, tense only the muscles in your toes, then your ankles and calves, then your thighs, your hips and butt, your hands, forearms, upper arms, stomach chest and face muscles. Hold this tension for 5-10 seconds. Then slowly release all of those muscles in the backwards order – face first, chest, stomach, hands and arms, then finally thighs and lower legs. </div>
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Do this 3 or so times. Finish again with 2-3 full body tenses and relaxes. </div>
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Focus on your breathing for another 5-10 minutes, practicing deep, belly-breaths.</div>
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The key here is not to rush the tension and relaxing. Slower is better.</div>
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You should feel more relaxed after this exercise, but if you are new to breathing or relaxation exercises, you might not feel much different. However, with practice, relaxation will be attainable. You will find yourself eventually doing these tension and relaxation exercises subconsciously in stressful periods. </div>
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If you would like to read more about mindfulness and relaxation read this article on <a href="http://conquertheclouds.blogspot.com/2011/12/thought-monitoring.html" target="_blank">thought-monitoring </a>and this one on <a href="http://conquertheclouds.blogspot.com/2012/01/like-little-boats-on-stream-practicing.html" target="_blank">practicing mindfulness</a> as ways to centre yourself during stressful periods!<br />
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<b>Conquer on!</b></div>
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If you enjoyed this post, <a href="http://feeds.feedburner.com/ConquerClouds" target="_blank">subscribe to Conquer The Clouds </a><b><br />
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<a href="http://conquertheclouds.blogspot.ca/2013/12/new-music-for-you-to-enjoy-video-game.html" target="_blank"><br /></a>
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<b>Other topics you may be interested in:</b><br />
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<a href="http://conquertheclouds.blogspot.ca/2013/12/new-music-for-you-to-enjoy-video-game.html" target="_blank"></a><br />
<a href="http://conquertheclouds.blogspot.ca/2013/12/new-music-for-you-to-enjoy-video-game.html" target="_blank">New music for you to enjoy! (Video-game themed relaxation music).</a><br />
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<span style="font-size: small;"><a href="http://conquertheclouds.blogspot.ca/2012/07/more-relaxation-music-to-get-you.html" target="_blank"><span style="font-weight: normal;">More Relaxation Music To Get You Through The Week</span></a></span></div>
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<span style="font-size: small;"><a href="http://conquertheclouds.blogspot.ca/2012/06/more-relaxation-music-videos.html" target="_blank"><span style="font-weight: normal;">More relaxation music videos!</span></a></span></div>
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Conquer The Cloudshttp://www.blogger.com/profile/02818191193842860033noreply@blogger.com0tag:blogger.com,1999:blog-3765493114701313616.post-19989612821976289492012-01-16T15:42:00.000-08:002016-08-04T07:21:14.434-07:00The nervous system<!--[if gte mso 9]><xml> <w:WordDocument> <w:View>Normal</w:View> <w:Zoom>0</w:Zoom> <w:TrackMoves/> <w:TrackFormatting/> <w:PunctuationKerning/> <w:ValidateAgainstSchemas/> <w:SaveIfXMLInvalid>false</w:SaveIfXMLInvalid> <w:IgnoreMixedContent>false</w:IgnoreMixedContent> <w:AlwaysShowPlaceholderText>false</w:AlwaysShowPlaceholderText> <w:DoNotPromoteQF/> <w:LidThemeOther>EN-US</w:LidThemeOther> <w:LidThemeAsian>X-NONE</w:LidThemeAsian> <w:LidThemeComplexScript>X-NONE</w:LidThemeComplexScript> <w:Compatibility> <w:BreakWrappedTables/> <w:SnapToGridInCell/> <w:WrapTextWithPunct/> <w:UseAsianBreakRules/> <w:DontGrowAutofit/> <w:SplitPgBreakAndParaMark/> <w:DontVertAlignCellWithSp/> <w:DontBreakConstrainedForcedTables/> <w:DontVertAlignInTxbx/> <w:Word11KerningPairs/> <w:CachedColBalance/> </w:Compatibility> <w:BrowserLevel>MicrosoftInternetExplorer4</w:BrowserLevel> <m:mathPr> <m:mathFont m:val="Cambria Math"/> <m:brkBin m:val="before"/> <m:brkBinSub m:val="--"/> <m:smallFrac m:val="off"/> <m:dispDef/> <m:lMargin m:val="0"/> <m:rMargin m:val="0"/> <m:defJc m:val="centerGroup"/> <m:wrapIndent m:val="1440"/> <m:intLim m:val="subSup"/> <m:naryLim m:val="undOvr"/> </m:mathPr></w:WordDocument> </xml><![endif]--><!--[if gte mso 9]><xml> <w:LatentStyles DefLockedState="false" DefUnhideWhenUsed="true"
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Our nervous system has two major divisions: the voluntary and autonomic (involuntary) branches. The autonomic is comprised of the sympathetic and para-sympathetic nervous systems. These systems modulate the heart rate, digestive processes, and blood pressure. Either one or the other system is active most of the time, as they are antagonist systems. This means they can’t function at the same time. </div>
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Because the sympathetic nervous system is concerned with survival, its activation takes precedence.</div>
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The <b style="mso-bidi-font-weight: normal;">sympathetic nervous system</b> is triggered during states of panic or anxiety, we get a rush of adrenaline into our body and an entire cascade of events occurs to prep your body to fight or flee for survival. </div>
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This includes shunting of blood from the digestive organs to the muscles and brain. Both heart rate and blood pressure increase. We may also notice an increase in perspiration.</div>
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All of these changes would assist us in a situation where we have to fight or run away from danger. It’s an extremely impressive evolutionary adaptation that serves us well in emergencies, however, when the “emergency” you are facing is not life-threatening, or not even dangerous (like shopping in a crowded grocery store), then it is no longer a positive reaction in your life. This is also the system involved when we find ourselves in a <u>panic attack</u>. <span style="mso-spacerun: yes;"> </span></div>
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<span style="mso-tab-count: 1;"> </span>What many sufferers of chronic anxiety may experience is a persistent fatigue or tiredness. If the sympathetic nervous system is activated for extended periods of time, the adrenal glands can become stressed, overworked. Also, other organs involved in the process can become tired and our bodies enter a state of ‘<a href="http://conquertheclouds.blogspot.ca/2013/12/top-10-depression-symptoms-when-to-see.html" target="_blank"><u>depression</u></a>’. So it’s not uncommon to find people who suffer from anxiety eventually find themselves coping too, with depression.</div>
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The other part of the autonomic system is the <b style="mso-bidi-font-weight: normal;">parasympathetic nervous system</b>. It is in command of relaxation responses and processes (like decreasing heart rate and respiration rate; and promoting digestion and repair of tissues). Just as this system automatically takes over during periods of relaxation, we can trigger its presence during stressful periods by practicing <a href="http://conquertheclouds.blogspot.com/2012/01/breathing.html" target="_blank"><u>mindful, deep breathing</u></a>.</div>
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<b>Conquer on!</b></div>
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If you enjoyed this post, <a href="http://feeds.feedburner.com/ConquerClouds" target="_blank">subscribe to Conquer The Clouds </a><b></b><br />
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<b>Other topics you may be interested in:</b><br />
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<span style="font-size: small;"><a href="http://conquertheclouds.blogspot.ca/2011/12/13-beliefs-to-disbelieve.html" target="_blank">13 Beliefs to Disbelieve </a></span><b><span style="font-size: small;"><br />
<span style="font-weight: normal;"> </span><span style="font-weight: normal;"> </span></span></b><br />
<b><span style="font-size: small;"><a href="http://conquertheclouds.blogspot.ca/2011/12/downward-spiral-fastest-way-down.html" target="_blank"><span style="font-weight: normal;">The downward spiral: the fastest way down!</span></a><span style="font-weight: normal;"> </span><br />
<span style="font-weight: normal;"> </span><span style="font-weight: normal;"> </span>
<span style="font-weight: normal;"></span><span style="font-weight: normal;"> </span></span></b><br />
<b><span style="font-size: small;"><a href="http://conquertheclouds.blogspot.ca/2011/12/staying-motivated-when-depressed.html" target="_blank"><span style="font-weight: normal;">Staying motivated when depressed. 5 ways to fight the sludge of depression/anxiety!</span></a><br />
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<span style="font-weight: normal;"><a href="http://conquertheclouds.blogspot.ca/2011/12/sleep-insomnia-and-anxiety.html" target="_blank">Sleep, Insomnia and Anxiety</a> </span></span></b></div>
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Conquer The Cloudshttp://www.blogger.com/profile/02818191193842860033noreply@blogger.com0tag:blogger.com,1999:blog-3765493114701313616.post-73874544067113560172012-01-16T15:41:00.002-08:002016-08-04T07:18:31.726-07:00BreathingMost people never pay any attention to their breathing. It just happens.<br />
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<b>"I’m still alive so there I go..."</b></div>
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But breathing is so much more important that many people realize, and breathing properly is something that has to be re-learned as adults a lot of times because we pick up bad breathing habits like shallow, chest-breathing instead of deep, belly-breathing.</div>
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I know this sounds bizarre, but trust me. Breathing is very important in order to attain and maintain a relaxed state.</div>
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It is especially effective when combined with <a href="http://conquertheclouds.blogspot.com/2012/01/progressive-muscle-relaxation.html" target="_blank"><u>progressive muscle relaxation</u></a>.</div>
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In order to breathe “properly”, choose a quiet spot – preferably one where you can lie down. If you cannot lie down, sit comfortably in a chair of your choice.</div>
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Place one hand on your belly near your navel, and one on your chest near your sternum. </div>
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Close your eyes and inhale through your nose by expanding your belly, ensuring your chest doesn’t also rise – you can tell by whether your chest-hand moves up at all.</div>
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Exhale slowly out of your mouth, letting the air find its way out – do not force it out, just let your belly fall.</div>
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Concentrate on keeping your breaths even and slow – focus on the air moving through your nose and into your lungs, feel it energizing and calming your body, and feel the stress or anger flowing out with it as you exhale. </div>
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Practicing deep-breathing is important for calming yourselves during anxiety and panic, as well as re-energizing and relaxing after a long day. It is also helpful for centering oneself when spiraling into depression. It may not lift your mood but you will at least feel more centered after a breathing exercise.</div>
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I have underscored the importance of proper breathing a few times already without ever really explaining the mechanism behind why this is such a powerful tool to be using to reset ourselves during anxious periods. Please read the information in <u>this</u> article for more details about the systems behind why breathing helps calm us down during times of stress and anxiety.<br />
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<b>Conquer on!</b> </div>
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If you enjoyed this post, <a href="http://feeds.feedburner.com/ConquerClouds" target="_blank">subscribe to Conquer The Clouds </a><b><br />
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Conquer The Cloudshttp://www.blogger.com/profile/02818191193842860033noreply@blogger.com0tag:blogger.com,1999:blog-3765493114701313616.post-43421573295640249952012-01-16T01:15:00.000-08:002016-08-04T07:16:29.342-07:00Weekly Challenge 5 - Week of January 15 – 21<div class="MsoNormal">
Welcome back everyone and welcome to the 5<sup>th</sup> weekly challenge!!</div>
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ConquerTheClouds has officially entered the 6<sup>th</sup> week of existence!</div>
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I hope you were able to keep up with the Challenge last week of tracking your moods. If you haven’t been following the Challenges, check out <a href="http://conquertheclouds.blogspot.com/p/conqueror-weekly-challenges.html" target="_blank">this page</a> for a list of what you’ve been missing out on!</div>
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This week, I have come up with a creative-challenge (aren’t they all creative? haha!).</div>
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I have been thinking about my future and career-goals and want to make them accessible and manageable. As I have mentioned in <a href="http://conquertheclouds.blogspot.com/2011/12/staying-motivated-when-depressed.html" target="_blank">Staying Motivated when Discouraged</a> (tip # 3) and in <a href="http://conquertheclouds.blogspot.com/2012/01/overwhelmed-carve-staircase-out-of-wall.html" target="_blank">Carving a Staircase out of a Wall </a>in order to set manageable goals we have to chunk them into smaller steps. We can call this prioritizing, as well. This is to help stay motivated and avoid getting discouraged from being unable to complete the entire project or goal all at once. We have to make sure things are time-appropriate.</div>
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So, with that! I want everyone to write out a couple big goals (buy a car, go to university, write a song or story, get a job, lose 10 lbs, etc.) and put them onto a flash card, or a medium-sized piece of paper. Colour it with funky colours, or make it fun however you like – this is an important, fulfilling goal of yours! Make it fun!</div>
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On separate pieces of paper (smaller if you like, like half sized flash cards – cut them with scissors) write at least 3-5 steps that you can take to make it to your big goal. Make them manageable, and attainable. </div>
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Imagine you are trying to get a job. Write that on your card “Get a Job”. On the 1<sup>st</sup> little paper we can write “write my resume”, on the 2<sup>nd</sup> we can write “write my cover letter” and so on. These are much easier to manage than thinking about just getting that job and all that entails! </div>
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For me, this week, I am going to write my goals on some flash card sized papers and tape them to my bathroom mirror (or on a wall or door I see every day). I want you to do the same. Tape your goals to a surface that you see often. This will help to refocus your mind if you find it difficult to concentrate, and also provide you with motivation to complete your goals. </div>
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If you have no goals for your life at this point, this week can be for brainstorming! Make it fun and wacky as well as serious as your write down your life goals – you can put things like 'having a dinosaur-shaped pool in your backyard by the time you’re 30' as well as 'becoming a doctor'. It doesn’t always have to be serious, but having well-defined, attainable goals for life are important as they provide a sense of purpose and let you feel satisfied and fulfilled.</div>
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Now, get to it! :D</div>
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If you haven’t been following the Weekly Challenges, start <a href="http://conquertheclouds.blogspot.com/p/conqueror-weekly-challenges.html" target="_blank">here</a> today!</div>
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Thanks for reading!<br />
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<b>Conquer on!</b> </div>
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If you enjoyed this post, <a href="http://feeds.feedburner.com/ConquerClouds" target="_blank">subscribe to Conquer The Clouds </a><b><br />
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Conquer The Cloudshttp://www.blogger.com/profile/02818191193842860033noreply@blogger.com0tag:blogger.com,1999:blog-3765493114701313616.post-32607763997820025132012-01-16T01:06:00.000-08:002016-08-04T07:11:30.307-07:00Bumpy roads!<!--[if gte mso 9]><xml> <w:WordDocument> <w:View>Normal</w:View> <w:Zoom>0</w:Zoom> <w:TrackMoves/> <w:TrackFormatting/> <w:PunctuationKerning/> <w:ValidateAgainstSchemas/> <w:SaveIfXMLInvalid>false</w:SaveIfXMLInvalid> <w:IgnoreMixedContent>false</w:IgnoreMixedContent> <w:AlwaysShowPlaceholderText>false</w:AlwaysShowPlaceholderText> <w:DoNotPromoteQF/> <w:LidThemeOther>EN-US</w:LidThemeOther> <w:LidThemeAsian>X-NONE</w:LidThemeAsian> <w:LidThemeComplexScript>X-NONE</w:LidThemeComplexScript> <w:Compatibility> <w:BreakWrappedTables/> <w:SnapToGridInCell/> <w:WrapTextWithPunct/> <w:UseAsianBreakRules/> <w:DontGrowAutofit/> <w:SplitPgBreakAndParaMark/> <w:DontVertAlignCellWithSp/> <w:DontBreakConstrainedForcedTables/> <w:DontVertAlignInTxbx/> <w:Word11KerningPairs/> <w:CachedColBalance/> </w:Compatibility> <w:BrowserLevel>MicrosoftInternetExplorer4</w:BrowserLevel> <m:mathPr> <m:mathFont m:val="Cambria Math"/> <m:brkBin m:val="before"/> <m:brkBinSub m:val="--"/> <m:smallFrac m:val="off"/> <m:dispDef/> <m:lMargin m:val="0"/> <m:rMargin m:val="0"/> <m:defJc m:val="centerGroup"/> <m:wrapIndent m:val="1440"/> <m:intLim m:val="subSup"/> <m:naryLim m:val="undOvr"/> </m:mathPr></w:WordDocument> </xml><![endif]--><!--[if gte mso 9]><xml> <w:LatentStyles DefLockedState="false" DefUnhideWhenUsed="true"
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I don’t know how many of you sometimes actually feel that you want to be depressed, or angry or otherwise in a bad mood when it starts coming on... The oxymoronic thing about depression is that, though one may want to feel better or good, thoughts and moods are like water – they travel and follow the easiest path. If you have spent many years thinking and feeling particular ways, then it is likely that in times of stress, or just in general, you will continue to think that way. <br />
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As an example, imagine a crevice slowly etched over the years into rock by a river or quick-moving stream. Your thoughts are like that water, gradually finding the softest and most malleable parts of the rock substrate. Eventually, a path is formed and the water will travel that easiest and least-resistant way. </div>
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This is also why when you are trying to fight these long-engrained habits that you find it difficult – imagine trying to make that water travel over the raised parts of the rock, it’s just not possible (because it’s water!) but we are lucky that as humans we have control over our reactions, if not some over our moods as well.</div>
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What do I want you to take from this?</div>
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On the road of life (because that’s what this is) we are going to encounter days and times when we are not on the top of our game or moods. Accept it, and try to learn from the situation that you find yourself in. Be easier on yourself when you are feeling low. Reach out if you are finding you need someone to talk to. And remember that it doesn’t mean you have failed just because you have hit one bump. Think about the drive to work (or <b style="mso-bidi-font-weight: normal;">my</b> one-hour drive to work!) and how many bumps you must hit on the way! Can you remember exactly where they are? I am sure you notice them while actually driving, but in moments you have forgotten them. Just as with those bumps, you will eventually forget these mood-bumps, so don’t worry about them affecting your future. Likely no one else will notice either.</div>
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So, accept your mood today. Understand that it doesn’t change you as a person, and that it is transient and that you have the ability to modify your reactions to situations as they occur. It can also help to <a href="http://conquertheclouds.blogspot.com/2012/01/weekly-challenge-4-week-of-january-8-15.html" target="_blank">track your moods</a> and <a href="http://conquertheclouds.blogspot.com/2011/12/thought-monitoring.html" target="_blank">thoughts</a> in your <a href="http://conquertheclouds.blogspot.com/2011/12/weekly-challenge-2-week-of-december-25.html" target="_blank">journal</a>. Work on the moment – cope with your symptoms as they arise, and <a href="http://conquertheclouds.blogspot.com/2011/12/weekly-challenge-2-week-of-december-25.html" target="_blank">focus on the positive</a> things in your life. This will help you <a href="http://conquertheclouds.blogspot.com/2011/12/downward-spiral-fastest-way-down.html" target="_blank">dig a way</a> out of a hole if you find yourself slipping down.</div>
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<b> Conquer on! </b><br />
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If you enjoyed this post, <a href="http://feeds.feedburner.com/ConquerClouds" target="_blank">subscribe to Conquer The Clouds </a><b><br />
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Conquer The Cloudshttp://www.blogger.com/profile/02818191193842860033noreply@blogger.com0