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5 Ways goal setting leads to success, no matter who you are

It’s that time of year when aspiring individuals reflect on the past year and re-focus on how to make positive changes this coming year. Recognising what worked and what didn't. Not going to be you? Think carefully about your decision. By deciding not to set goals you’re setting yourself up to another year of the same. Even stay-at-home parents and students reflect on the previous year and make plans for the year. You don't need to have a high powered job to set goals. Everyone who hopes for a better future has goals and dreams, unfortuantely not everyone focuses their energy to achieve them. Focusing your energy to achieve your hopes and dreams is the first step towards achieving your goals.

 

Follow these 5 steps to help you get closer to your goals.

1. Setting goals allows you to laser focus on what you want.
Instead of waking every morning with no idea of what tasks to focus on, having your goals written down allows you to make a daily to do list with tasks...

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Goal setting: 5 Mistakes smart people make

Have you considered your goals for 2022 yet? Goals provide an objective standard to which you can evaluate your success. They also help you stay motivated and provide focus to increase the likelihood of you reaching those goals. Some people think the planning stage is boring and unnecessary but even successful people who prefer the “fly by the seat of your pants” approach to their life and career have specific goals in mind. Not having goals is equivalent to boarding a train and never getting off! That would be mad to do, wouldn’t it?   

 

Take a few minutes and think about what you want to accomplish in your personal life and professional life and make sure you’re not making any of these mistakes in your goal-setting process. 

 

5 goal setting mistakes smart people make 

1. Procrastinating

You don’t need to wait until you get back to work to set your goals or wait for a sign before you finalise them. Instead, set quarterly...

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6 Holiday stressors to watch out for this holiday season

The holiday season is always a time of great excitement, thankfulness, and (hopefully) relaxation, but there are also a variety of reasons why the most wonderful time of the year may leave some feeling stressed out.

 

During the holidays, it’s important to monitor your stress levels and ensure that you’re having an enjoyable and restful time with your friends and family – not leaving yourself feeling frazzled! One in four (1:4) people report being stressed about the Christmas holidays and one in six (1:6) report this time of year as stressful as divorce, moving house and changing jobs.

 

To prepare yourself for the holidays, it’s important to familiarise yourself with the top 6 holiday stressors.

 

The top 6 holiday stressors

1 - Entertaining guests

2 - Living up to the hype

3 – Spending money

4 – Dealing with unpleasant family members

5 – Mental Health

6 – Physical Health

 

Holiday Stressor 1: Entertaining guests

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6 Ways to calm YOUR fight or flight response these holidays

anxiety calm emotions holidays Dec 12, 2021

If the thought of social get-togethers leave you feeling anxious, then you need to learn how fight or flight works in your body, so you can calm your fight or flight response when you’re with others.

 

These holidays you may be catching up on socializing, and you may even be celebrating the holidays in large groups. The prospect of this can be daunting and for many this can be overwhelming, especially if you are out of practice meeting in big groups, or if you prefer smaller groups and lots of quiet time. If this, is you, then you may already be familiar with the fight or flight response—a catch-all term for how humans and many other animals respond to threat. However, you may be less familiar with how this natural response becomes less helpful when activated too often.

 

In this blog, I’ll discuss how the fight or flight response is an evolutionary adaptation that helps us deal with immediate threats, and how it is not best suited to present-day...

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12 Ways to undo holiday sadness, naturally

Are you feeling sad about the upcoming summer holidays because they’re going to look different to what you thought they might be? Perhaps you’re unable to meet up with friends and family you haven’t seen for a while due to travel restrictions, or perhaps this time of year is just a sad time for you because it reminds you of all the things you don’t have and wish you had.   

 

Sometimes your sad feelings can catch up with you and stay in what feels like a ever-ending circle, it doesn’t have to be that way for you. You can unwind sadness and start growing your happiness and wellbeing. Here are 12 ways you can productively deal with your sad feelings.

 

1. Beat rumination patterns

Rumination happens when you get stuck in your head, thinking about all the negative stuff that has gone wrong or could go wrong. Rumination contributes to so many unnecessary sad feelings and it is a key feature of depression. Stopping rumination in its tracks...

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Struggling to crack your sleep code? You might need some reinforcements!

If you’ve ever wanted to sleep well but thought it was a pipedream, then you’ll want to read this blog article. In this article, I provide an overview of 5 potential solutions to your sleep problem. 

 

After deciding to specialise in sleep counselling for professionals three years ago, I have learnt a thing or two about what works for adult sleep clients. Clients who come looking for solutions to get to sleep quicker and stay asleep have often read the top 5 sleep books and are still struggling to sleep well. They are also generous reviewers of retail products in the sleep market. I often receive unsolicited feedback about what they have tried and what helps them get to sleep and stay asleep.

 

As a psychotherapist and counsellor, I know that anxiety, even low levels, can affect sleep quality. However, I also recognise that falling sleep is the result of a combination of biology, mental and physical states coming together at the right time, in the...

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Struggling to get to sleep at night? How you can fix that in as little as 5 minutes a day

habit journaling sleep Nov 20, 2021

Is your busy mind keeping you up at night with its constant barrage of weird ideas and scary thoughts? This can lead you to feel even more anxious about getting a good night’s sleep, especially when you have a big day ahead of you, the next day. In this blog post, I’m going to take you through a proven, simple, cost-effective way to quieten your mind so you can fall asleep faster at night, and it’s all natural!

 

The average sleeper can take up to 20 minutes to fall asleep. If you are taking longer, then this strategy could be what you need to help you fall asleep quicker.  

  

Bedtime worry is a significant contributor to staying awake when we’d rather be sleeping. Research shows that writing about our worries can help us fall asleep. [1]

 

What is a Sleep Journal?

You are forgiven if you thought a sleep journal was a place to track your sleep patterns. That is a sleep diary, or a variation thereof. A sleep journal is something you...

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How to start speaking up for yourself at work

It’s no secret that people who speak up at work are viewed as more likeable by their peers, enjoy higher status and are perceived to be better performers by those more senior than them (Burris, 2012; Weiss & Morrison, 2019).

 

Often staying quiet and ignoring your feelings is an adaptive response to blending in and not wanting to draw attention to yourself. This strategy is only helpful if you do not have an opinion or the required knowledge to participate in the conversation. Otherwise it is working against you. 

 

3 Reasons you may fear speaking up for yourself

1. Unsure of what your contribution could be

Often, you are invited to meetings because the organiser believes you have something to contribute. So, if that is unclear to you then it’s important for you to understand what they believe it might be. This could be particularly helpful in preparing for a meeting and understanding when you are expected to contribute to the discussion, if...

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10 Signs you’re not standing up for yourself at work

How many times have you got cranky with yourself for not speaking up? Or perhaps, you chose not to say something in an effort to avoid a difficult conversation. In my experience working with smart, well-mannered people, this is a common problem. 

 

Jenny loved her job. She thought her manager was a wonderful person and she’d learnt so much working with her over the years. Her ability to know exactly what the clients wanted and how to provide it to them with it was real art in action. She made it look so easy. She always knew the latest trends and how to squeeze an extra dollar from assignments, even though clients initially said they had limited budget.

 

There was just one problem with her manager. She was opinionated about everything and she always told Jenny exactly what she should do in each situation, even when she hadn’t sought advice.

 

Jenny thought part of being a good employee meant putting up with her manager’s constant and...

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Reduce stress at work in 9 quick and easy creative ways

In order to prevent unhealthy stress at work you need a toolkit of quick and easy, trusted stress relief activities that you can do on your own to move you along your stress curve.

 

It’s no secret that work related stress contributes to corporate inefficiency, high staff turnover, absenteeism, decreased quality and quantity output and increased health care costs for staff. On a personal level, it impacts all aspects of a person; physical, emotional, Intellectual and behavioral.

 

Now don’t get me wrong, I’m not anti-stress. In my corporate career I was fortunate to experience optimum levels of stress at times, where I believe I did my best work. However, I have also had the misfortune to experience sustained high levels of stress, with perceived lack of organisational support, and that was a pretty horrible place to be. Irrespective of where you are on the stress continuum there is always an opportunity to better manage your stress levels, so that you...

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