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“I am not a product of my circumstances. I am a product of my decisions.” -Stephen Covey @StephenRCovey #decisions #mentalhealth #circumstances #control #values #anxiety #depression #selfcare #blame #accountability

Posted by on Feb 18, 2019 in Blog | 0 comments

We all know someone who tends to victimize themselves instead of taking any responsibility for their choices.  For example, someone who blames a roommate for not being able to finish their studying due to loud music when they didn’t ask for the music to be turned down or neglected to leave for a quieter setting.  Or maybe it’s blaming the weather for not being able to go for a run when there is a dusty treadmill in the basement.  Some blame others, some blame circumstances, some blame themselves.

This week, notice when you are blaming others or circumstances.  Then, ask yourself what was really in your control.  Sure you can blame late time at work for spending money at a restaurant after, however when we think it through: in the time spent driving and waiting at the restaurant, there probably was plenty of time to cook dinner and save money!

Think about how your decisions affect your values as well.  If you don’t want to go to happy hour because you value your family time, make the decision not to go this week and see how you feel differently.  Take control where you can through your decisions and don’t let those circumstances get in your way!

“He wondered if he had bitten off more than he could chew. Then he laughed, realizing that he had nothing to chew on at the moment”-Spencer Johnson #anxiety #mindfulness #selfcare #selftalk #failure #worry #thoughts #motivation #positivity

Posted by on Feb 11, 2019 in Blog | 0 comments

It’s easy to feel overwhelmed, especially if your life feels frenzied and chaotic in the midst of working, taking care of yourself and others that depend on you.  It’s easy to be programmed when life is most chaotic to feel impending anxiety coming from all angles..always giving us more to worry about.  Sometimes we even worry about things that didn’t happen…sure they may happen, but they still didn’t.  That’s what this quote is about…on the extreme level, I call this “catastrophizing.”

Catastrophizing is when we’ve created a scenario in our minds like it already happened.  For example, in your self-talk you may say things like “I’ve failed the test!,” “I’m going to get fired!,” “He’s not going to call me back!,” “I’m never going to get healthy!”

The challenge this week is to catch these thoughts, then gently remind yourself that they didn’t happen yet.  Ask yourself what 3 things you can do now to prevent them from happening.  Keep reassuring yourself along the way…anxiety loves the “what ifs” so watch out!  Chances are that things aren’t as bad as you’ve made them in your head.  Just think of all the time and energy you can save to focus on other positive things once these thoughts are gone…

“Everything is created twice-first mentally, then physically”-Greg Anderson #visualization #motivation #mentalfitness #performance #creativity #mindfulness #mindset

Posted by on Feb 4, 2019 in Blog | 0 comments

Studies from executives to athletes have proven that by visualizing something first, we are better able to perform our vision.  As we begin a new month of possibilities, what would you like to see happen this month?  What goals would you like to reach?  What would you like to do that brings you joy?

Take a moment and close your eyes.  Imagine yourself participating in one of these moments.

Next, do it again, but this time focus on the detail….what are you doing? how are you feeling? What are you wearing?, etc.

Keep doing this until you find yourself smiling at the thought and make a commitment to see this happen in reality.  The more you visualize it, the more you will gain confidence to make it happen.  It can be something small like cleaning your bathroom to crushing that presentation at work.  Dream it, take realistic steps and make it happen, February is your month to shine!

“If it doesn’t challenge you, it doesn’t change you”-Anonymous #mentalhealth #goals #challenge #change #growth #motivation #inspiration #positivity #selfcare

Posted by on Jan 28, 2019 in Blog | 0 comments

You guessed it!  This week’s Blogspiration is about challenging yourself.  In a past post, I wrote about how change happens with getting comfortable with the uncomfortable and this quote pairs perfectly with that idea.

Focus this week on your self-talk (what you say to yourself in your head)…hoping that you are firm in challenging yourself, but also kind enough with what you say.  Reaching goals sometimes requires small or big changes in our lives.  Change is hard.  Try visualizing yourself at the end of your goal to continue to challenge yourself to move towards it.  Staying motivated is one of the most difficult things.  Thanks for participating in our January Blogspiration theme for starting 2019 🙂

..stay tuned for more Blogspiration in February to optimize your self-awareness, maximize self-care and stay inspired to be the best you!

My life acquired a certain rhythm…feel the pulse and keep the beat-Jim Loehr #energy #positivity #mentalhealth #mindfulness #selfcare #goals #inspiration #motivationmonday

Posted by on Jan 21, 2019 in Blog | 0 comments

Coming to the end of the month here and I hope the new year is still kicking off to a great start!

This week, our Blogspiration challenge is going to be about better understanding your energy in relation to our monthly theme of reaching new year goals.  For example, let’s say one goal is to workout 2 nights a week, however by the time you get home and settle at 8pm, you would much rather watch TV.  I get it, your energy is low, you’ve had a long day.   What this tells you is planning to work out 2 nights a week is probably not going to work.  Perhaps we modify how we achieve that goal by working out in the morning or during lunch instead.  We all have our own energy levels and work best in a certain rhythm…the challenge this week is to recognize what works for you and what you can do to make adjustments to get closer to your goals and not discouraged leading you farther away.

Find your pulse, feel the beat and keep it going, yes you can!

“It’s time to see what I can do, to test the limits and breakthrough”-Elsa #limits #letitgo #motivation #metalhealth #staypositive #challenge #breakthrough #goals #inspiration

Posted by on Jan 14, 2019 in Blog | 0 comments

Being that it is pretty frozen here in NJ, I thought this quote from Elsa would match our theme of staying motivated as January continues to move through.

You are capable of more than you think.  Sometimes, we don’t figure that out until we’ve pushed ourselves that 5-10% more to see we actually can do it.  This week, where can you push your personal limits and see what you can do?  In that moment, where you feel you are done and going to stop, challenge yourself instead.  Continue for 30 more seconds, 1 more minute…whatever you are comfortable with.  Once it’s done, you did it! You made a breakthrough!  Test those limits this week, do 1 more squat, write 1 more paragraph, fill out 1 more job application, wait 10 more minutes and see if you are still hungry, etc.

You are capable of more than you think.  Don’t let anyone, even the bully in your head tell you otherwise!

“You don’t have to be great to start, but you have to start to be great”-Zig Ziglar #newyear #resolutions #goals #start #motivate #inspiration #mentalhealth #staypositive #energy

Posted by on Jan 7, 2019 in Blog | 0 comments

2018 is now a full week behind us!  Let’s now look at what’s in front of us and feel the new year energy in the air!

Each week this month, the Blogspiration’s theme will be to continue to motivate you to keep up a positive momentum as time continues on for 2019.

The quote this week is a reminder that we cannot expect perfection when we start something new.  Despite what photoshopped celebrities and diet water ads tell us, it is not possible to wake up tomorrow and reach your goal of losing 20lbs, multiplying your savings account 10x or writing your 500 page memoir starting today.  Reaching any goal requires patience, failure (to learn from), forgiveness and discipline to reach.

This week, what will your start look like? Maybe it’s going for a 10 minute walk on the treadmill, starting an online dating profile or cleaning out old coupons from your junk drawer.  Whatever it is, remember you do not have to reach your goal immediately.  Break up your goal into smaller tasks and tell yourself “good job!” when you accomplish anything, so you can stay inspired.  Remember, you don’t have to be great to start!

“Doing nothing often leads to the very best of something” -Winnie the Pooh #doingnothing #motivation #creativity #rest #possibilities #opportunities #selfcare #dreaming #inspiration #reflection

Posted by on Dec 31, 2018 in Blog | 0 comments

Yes, Winnie the Pooh did say this…despite being a toy he is full of wisdom for all of us! Today is the final day of 2018 and a great time to stop and do nothing for a while.  Maybe you can use this time to reflect on the year or dream of the possibilities that 2019 could bring.  When we use time to stop and just be, ideas can come, opportunities unfold and potential can be realized. Doing “nothing” could also be walking, sitting, relaxing and staring at your computer at work pretending to be working while instead you are meditating, reflecting, dreaming etc. (I won’t tell!)

The challenge this week is to carve out some time when you have some energy think, relax and just be.  Let your thoughts come and see what unfolds.

Cheers to 2019 and the “very best of something” for you!

“We all have within us a centered place of wisdom, harmony, and strength”-Arianna Huffington @ariannahuff #happyholidays #wisdom #strength #zen #mentalhealth #selfcare #inspiration #happiness #harmony

Posted by on Dec 24, 2018 in Blog | 0 comments

Our hope is that this 2018 weekly Blogspiration has given you the inspiration to make positive changes in your life for personal wellbeing as you continue on your journey of growth.

The quote this week is to remind you that at the center of yourself, is a person who is happy, strong and creative.  It may not seem like you have those qualities on the worst days, but they are there!

Enjoy the holidays while finding peace and positivity in the small moments that matter most.  You know what those are 😉


Happy Holidays from Life Prep Counseling!

“You never know how strong you are until being strong is the only choice you have”-Anonymous #strong #mentalhealth #family #depression #anxiety #strength #holidays #courage #boundaries #conflict #choice #relationships

Posted by on Dec 17, 2018 in Blog | 0 comments

Family is often a topic that comes up around the holidays…sometimes it’s positive, sometimes it’s negative.  One thing I’ve noticed over time in being a therapist is when clients do the work and change for the better, certain (negative) family members often have a hard time accepting these changes.  When we develop better communication skills, courage to say our feelings, the ability to say “no” and create boundaries, it is not well accepted by the people who test you, say hurtful things and have certain expectations.  These scenarios can and do sometimes work out to create better relationships, but they also just as well create unwanted tension and holiday drama.

While you are around those family members who know how to get under your skin to the point where you keep replaying Frozen’s “Let it go” in your head over and over as your anger levels rise-try a different approach.  Find the strength to be brief with this person, let them know how they are affecting you and create a boundary for yourself.  For example, “This conversation is bringing up negative emotions for me, I think it’s best to go help Aunt Gigi with the ham now.” If you usually fight with them or it turns into the blame game, this will most likely catch them off guard at first to give you enough time to escape to the kitchen.  Sometimes being strong and empowered to say how you feel and address conflict head on can be daunting, but when it’s your only choice-it can show you just how strong you are!