Hi there!

Today I would like to talk about how and why self-care is a major part of your health-care.

This is an important message because, during these crazy times of COVID-19, it is all too easy to let our self-care get away from us.

Whether you are an essential worker, part of the front lines, at home taking care of family members, children, other friends, or anyone else, this message is particularly important for you.  

Self-care is inclusive of anything that helps your mental, emotional and physical well-being.  The idea is that you take care of yourself so you can have more to give others. 

Here are three self-care techniques that can be utilized during current times and beyond:

Journaling

Journaling is a great way for you to let it all out. The point is to be able to get your feelings and thoughts out on paper and then let them go.    

It is a healthy place to vent what you need to vent and also bring awareness to gratitude as well. I encourage you to keep it in a safe place or throw it away if it won’t serve you moving forward.

Time is not an excuse! If you think you don’t have time, take your journal and something to write with to the restroom and find a few short minutes for yourself.  

The “Brain Dump”

Another great exercise, especially if you're feeling overwhelmed, is to do what we call a ‘brain dump.’ 

What this means is to literally write down on paper all the things you have to do.  Sometimes overwhelm happens because it is too hard to keep all our ideas in our heads.

Write down all the things you are trying to remember.  Make a personal category and a professional category and write everything down you have to do, is pending, or are trying to remember.  If you’d like, you can then categorize them into today, this week, and the future.    

As you complete your tasks, check them off and it will give you a sense of accomplishment.  

Remember to try to be realistic with yourself.  If you can't get to everything today, that's ok.  It is important to be compassionate with yourself and your goals. And relate kindly to yourself even when it feels like you fell short.

The “Vent/Gratitude”

The “Vent/Gratitude” is the idea of finding a safe person (somebody who's not judgmental, who will hold what you say to be confidential, and somebody who is willing to follow instructions).

Here is how you do it: 

• Put two minutes on a timer. 

• Vent out everything negative you need to say about what is going on in your life.

• Your partner will not talk while you are talking!

• When you are done, your partner will then ONLY say to you, “Thank you for sharing.” They will not try to fix anything, give advice to you, etc.  Only say, “Thank you.”

Next:

• Reset the timer and spend two minutes focusing only on your gratitudes.  

• Your partner will then say, “Thank you for sharing.”

• Ask if a hug would be ok, and if so, give each other a virtual or in-person hug. 

Finally, feel free to switch roles.  Your partner can tell you their vents and then gratitudes if they wish to.

Remember, self-care is for your health-care!  It is my pleasure to offer these tips and tricks during these unprecedented times of COVID-19.

Sending you a big virtual hug.  Please stay healthy and safe, be kind to yourself and others whenever possible, and I will see you online soon.

For more information, check out my Masterclass, Compassionate Communication 101: 5 Shifts to Confidently Navigate Change and Challenge with Ease.

Hi there!

In today’s video, I will share why this international pandemic could potentially be the doorway for growth. We will also revisit the idea of how COVID-19 is a grieving experience, and how grief is an opportunity for reflection, rediscovery, and reprioritization in our lives. 

Post-traumatic growth is an age-old philosophy that talks about how we experience growth through suffering. Therefore, post-traumatic growth is about how we experience a challenge or a change in life and how it creates an opportunity for growth.

This reprioritization allows us to grow through our suffering if we allow ourselves to be in a growth mindset versus a fixed mindset.

Post-traumatic growth is an opportunity to transform through a grieving experience. Evidence to look for in your life to see if you're experiencing post-traumatic growth is: 

1. A new appreciation for life

2. A changed sense of priorities 

3. A warmer more intimate relationship. 

4. A greater sense of personal strength. 

5. Recognition of new possibilities. 

It doesn't diminish any of the grief that you're having, as grief is the conflicting feelings that come when things change. It is saying that this experience that we're all going through right now, while challenging, devastating, hard, and even heartbreaking, is also an opportunity for us to grow, transform, and create a new beginning that we maybe never thought was possible.

“Just as the ground after the fire is the most fertile place for growth, your life after loss has the potential for a new beginning that you never even knew was possible.”

Remember to give yourself kindness and love. Encourage yourself to find ways to look at your life with an open mind about new opportunities and possibilities. Find ways to appreciate your relationships and have deeper connections. Find ways to have a greater sense of personal strength, and give yourself a pat on the back for all the ways in which you are tackling some of the hardships that are coming your way. Also, be compassionate with yourself when you don't do it the way that you wish you would have.

Wishing you the best in these trying times and sending you lots of love.

For more information, check out my Masterclass, Compassionate Communication 101: 5 Shifts to Confidently Navigate Change and Challenge with Ease.

Hey guys!

In this video, I get into how grief exists in all the changes we experience in life and that what you are feeling when things change is normal.

According to the Grief Recovery Institute, grief is the conflicting feelings that come at the end of or change in a familiar pattern of behavior. Therefore grief is in all changes that we experience as humans.

With the Coronavirus, the stay at home orders, and all the big changes that come with work, socializing, and life in general not to mention all of the grieving experiences that are related to traditional grieving experiences, just know that it's okay to grieve.

A few of the most important things that we have to remember in order to have compassion for ourselves during this challenging time is that:

1. It is ok to grieve (all losses not just death.)

2. Your feelings are legitimate, yours and yours alone. They are normal and they are natural.

3. Remember to acknowledge and validate yourself and others.

4. Whatever you're experiencing is ok!

5. You don't have to compare yourself to others. Comparing leads to isolation.

6. Try not to diminish other's feelings or experiences as well.

7. Relate kindly to yourself.

8. Know your audience and know who can support you!

To learn more, watch our brand new Masterclass: Compassionate Communication 101: 5 Shifts to Confidently Navigate Change and Challenge with Ease.

Hi there!

In this video blog, I speak about the importance of redefining 'selfish' and taking care of yourself so you can give more to others. If we don't fill ourselves up first, we don't nourish ourselves or take proper care of ourselves, we become depleted, exhausted, and we have nothing left to give others, including our friends and family.

Instead of thinking of it as being selfish to put yourself first, instead, consider it as nourishing yourself so you have more to give. If we don't take care of ourselves we can't be any good to anyone else!

We need a strong foundation for our partnership, colleagues, family, children or whoever else it is that you support or serve in your life.

Please let me know what you think in the comments!

For more support, check out our Masterclass: Compassionate Communication 101: 5 Shifts to Confidently Navigate Change and Challenge with Ease. Register here!

Hello everyone!

Today I’ll speak about our current lives during COVID-19 and our reaction as a society as it pertains to grief and what to do about it.

According to The Grief Recovery Institute, the definition for grief is, “the conflicting feelings that come at the end of or change in a familiar pattern of behavior.” It is the conflicting feelings that come when things change.

Therefore, the loss of hopes, dreams, and expectations when life is put on pause during COVID-19 is a form of grief as things in our lives change (as well as all of the traditional experiences that we already consider grief.)

So what are we going to do about it?

Having compassion for ourselves and others means relating kindly to ourselves and others during times of suffering and challenge.

Whether the changes in your life are big or small, there's no need to compare yourself to anyone else. Know you're not alone in this. Relate kindly to yourself. Feel your feelings. Practice safe listening.

A way to practice safe listening is by using a method we use in The Compassion Code Academy called, "Vent/Gratitude."

Check out my video for the full breakdown :)

To learn more, register for our just released Masterclass: Compassionate Communication 101: 5 Shifts to Confidently Navigate Change and Challenge with Ease.

Good morning everyone!

This week I was a guest blogger on Career Charters and I had the pleasure to write a blog explaining why grieving a career change is not only normal, but OK, and how we can move forward in a healthy way.

Here's a sneak preview:

We often associate grief with a significant loss such as the death of a loved one, but grief can arise with any change we experience in our life. According to the Grief Recovery Institute, grief is “the conflicting feelings that come at the end of or change in a familiar pattern of behavior,” and it is also “the loss of hopes, dreams, or expectations.”

As we are confronted with the realities of coronavirus, these last few weeks have been full of lost hopes, dreams and expectations in the form of cancellations, closures, and tremendous change and uncertainty. This has resulted in a collective grieving experience throughout society. Our careers are one place where many people are feeling these intense changes, as much of our identity is often wrapped up in what we do for a living. Before I share examples of work-related grieving experiences and how to cope in a healthy way, I want you to know that it’s okay to grieve the loss and uncertainty you are experiencing, no matter how big or small.  

To read more, click here:

https://www.careercharters.com/blog/2020/4/4/grieving-a-career-change-and-how-to-move-forward

For more support, check out our Masterclass: Compassionate Communication 101: 5 Shifts to Confidently Navigate Change and Challenge with Ease. Register here.