Month: December 2021

  • 10 Simple Mantras That Stop Negative Thinking And Stress Eating

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    blog title graphic with orange modern flower on a beige background that says, 10 simple mantras to stop negative thinking and stress eating

    You know that nagging voice in your head that whispers you need to calm down and stop negative thinking, and before you know it, stress eating hits? 

    It’s the voice that…

    • Doubts that it’s all too much and you won’t ever feel calm.
    • Questions your relationship with yourself and your self-knowledge.
    • Criticizes you and can be downright mean under the veil of being “honest.”

    When you’re struggling with stress eating or emotional eating, the voice of doubt focuses on what’s not going well and dismisses or ignores what is.

    What if you had a way to calm self-doubt and highlight your successes, no matter how small?

    Developing this skill can change the conversation and transform doubt into power. 

    How to Stop Stress Eating Right Now

    When you have an answer ready that you can rely on to shift your focus, calm stress and anxiety and change negative thoughts – you have a skill that will serve you well.

    A simple mantra is a shortcut way to connect with yourself. It calms negative thoughts so you can be mindful and make choices that matter to you.

    A mantra is a coping skill that’s been around so long because it works!

    It’s nearly impossible to separate thoughts, feelings, perceptions, potential future scenarios, etc. When stress eating enters the picture, the feelings are often mixed emotions. Those emotions lead to an essential need for you to stop negative thinking!

    Getting out of confusing, conflicting, or uncomfortable feelings is easier when you have a tool to focus your thoughts compassionately. The other benefit is that intentionally focusing your thoughts increases motivation to stay on your path.

    Using a mantra to help you shift your thoughts is one of the easiest ways to stop stress eating. Stopping negative thinking is one of the most essential strategies to calm, soothe and refocus your brain to prevent stress eating. 

    The best mantra is meaningful to you and easy to remember, so when you need it, you have it ready.

    When a mantra is precise and concise, it just “fits.” And it’s easy to use over and over to bring your stress level back down.

    Mindful living is being aware of what you think and feel and you intend to live the life you want. Stress eating or emotional eating distracts you from it. You can get back in alignment with your needs with this question:

    Are you eating because you’re hungry, enjoying the taste, or distracting yourself from emotional stress?

    Stress eating or emotional eating will never satisfy an unmet need.

    Mindful living is a dynamic, active process. When you slow down and stress lifts, you return to actively choosing your daily eating habits. You’ll grow in your flexibility to change as your needs change.

    You’ll naturally be mindful of eating what you need. 

    What you like might change when you get a chance to slow down and listen to yourself more closely. An effective mantra calms reliably calms and comes back to you naturally, so it’s always there for you.

    Why a mantra to stop negative thinking?

    A mantra becomes a tool that supports you in building a kind and compassionate relationship with yourself. You can take a stand for nurturing yourself with good food and compassion and live mindfully with fulfillment.

    Here are ten mantras you can use or as a starting point to create one of your own!

    > I am living in the moment, one meal at a time.

    > Peace and kindness support my relationship with my body.

    > I feel balanced as I make choices that nourish me.

    > I listen to my mind, body and heart for what I need.

    > Change requires my time and attention; my reward is contentment.

    > I move toward my goals with compassion.

    > I am mindful and compassionate as I develop the tools I need.

    > I’m cultivating a peaceful relationship with my body.

    > When I move my body, I experience life.

    > I nourish my mind, body, and heart with a loving, loving heart.

    Conclusion

    Sometimes, we get caught up in complicated tools or strategies and think they are naturally more compelling. But most of the time, they’re confusing and don’t stop negative thinking or stress eating. Simple, straightforward, and easily used strategies and tools you use daily to live mindfully and fulfill your intentions.

  • How To Be Peaceful With Food In 3 Easy Steps

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    blog title graphic with a pink modern flower on a beige background that says, how to be peaceful with food in 3 easy steps powerfulcalm.com

    Food peace through self-compassion gives you what you desire – freedom and accountability to be peaceful with food.

    Committing to changing your relationship with food takes a different focus. It’s more connected to what you want while at the same time giving you both grace and limits that are in alignment with your needs.

    Self-compassion is holding yourself accountable without judgment. When you take stock of your relationship with food with neutrality, push yourself when you need to do more and acknowledge your accomplishments when they happen, you’re on the path of food peace.

    To be at peace with food, you need self-compassion most when you…

    • are tired of solutions that have you running in circles.
    • know what you want, to stop emotional eating, but it happened again.
    • question if you even know what you want.
    • adjust your goals to fit what you want - not what “they” want.
    • doubt leads you to question your choices.

    While you adjust to this new form of accountability, you’ll have many opportunities to slip back into self-criticism, skepticism and negative thinking about your state.

    You’ll probably have a chance to practice self-compassion many times a day!

    The good news is that these opportunities push you to become even more transparent and assertive in your resolve to change your relationship with food and your body.

    And, as you practice, you’ll develop habits that support your changes and self-compassion makes it all easier.

    Self-compassion helps you keep your focus on moving forward.

    Being at peace with food through self-compassion reshapes how you work with yourself so you know when to push and ease up.

    You don’t need to look for balance when you have your internal barometer to guide you. You adjust as you develop a refined internal awareness of your emotional states.

    Here are three steps to be at peace with food through self-compassion:

    1. Assess what is enough for you.

    When I ask people this question, what is enough? They usually think in terms of minimums. “Don’t take too much” vs. “Take what you think you need, and you can always have more.”

    Are you in a place with enough love, money, friendship, work challenges and fulfillment, food you enjoy, and movement that feels good?

    If you know there’s more you need in life; the first step is to get specific and identify what it is so you can develop a plan.

    2. Utilize self-compassion and strive for satisfaction.

    Satisfaction isn’t an endpoint. It’s a way of being that is your baseline of contentment.

    Life satisfaction can only come when how you live your life matches up with your values. Satisfaction is part of feeling like you’re doing what you must do. You feel good about your life and yourself.

    If you feel incomplete, like there’s something that you want or need in your life, use self-compassion to encourage you to ask the hard questions of yourself so you get out of the endless cycle of stress eating to fill a void it can’t possibly fill.

    3. Question what you’re moving toward and ensure you want it.

    Is it what you convinced yourself of to meet others’ expectations, or is it what you know in your heart you want?

    Many well-meaning people make suggestions, assuming you’re on the same page. But are you? Just because your friend is on a diet, she might assume that everyone is on the hunt for the perfect way to eat, too. Maybe you are, but your way of getting there is very different.

    Self-compassion is a commitment to yourself to figure out your needs. Figure out what nourishes you in mind, body and heart. Self-compassion keeps you accountable to yourself and at peace with food.

    What does being at peace with food do for you?

    Recognize that if your relationship with food isn’t serving you in the way you had hoped, it can change at any point in your life.

    Being at peace with food transforms your relationship with food. It is dynamic, so tomorrow is closer to where you need to be.

    Keep moving forward no matter what because your relationship with yourself matters most!

    Sometimes, you need to push yourself when you’re scared and unsure if the outcome will be better than your current situation. But, when you’re backing yourself with self-compassion and accountability, you have what you need to take a risk.

    Self-compassion allows you to take care of yourself as you change.

    Pushing yourself beyond your comfort zone, no matter how content you are at the moment and stepping into the next best thing in your life is what transforming your relationship with yourself is like.

    Conclusion

    When you say “yes” to yourself, you are already creating the space to be at peace with food. Thoughtfully, mindfully, making decisions from your heart, bit by bit, with self-compassion leading you where you need to be!

  • Top 10 Habits To Be More Calm Every Day

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    blog title graphic with modern green leaves on a beige background that says, top 10 habits to be more calm every day, powerfulcalm.com

    Your life changes when you use these ten habits to be more calm every day!

    Feeling good comes from experiencing less stress and more calmness, and the tiniest bit of success at this, as soon as possible, helps to stay motivated.

    Habits that motivate you to keep going and build on each success are like a snowball that magically grows with each new day.

    As you begin the process and start experiencing more calm, it might not be easy to trust that it will last. Others might not notice your changes, but you know what you’ve accomplished and find valuable because you see it in yourself. The challenge comes when you need to trust that you have the best interests in your heart and stay on the path of calm and clarity.

    These actions can take you to greater self-awareness as you grow in your relationship with yourself, where you know what you want and need and go after it!

    Here are the top 10 ways to connect with yourself and create a calmer life.

    1. Get Moving - a simple walk around the block can help

    Physical activity is one of the most common recommendations for feeling better - because it works! Countless studies have shown that improved physical and psychological health happens through movement. A simple walk around the block helps go a long way. It shifts your perspective, interrupts negative thoughts and gets your blood flowing.

    2. Talk it out - use your words to give your feelings life

    Talk it out to yourself, a friend, the dog, etc. Sometimes, we need to hear ourselves out loud. As you listen to yourself, uncovering the thoughts and feelings just under the surface is more effortless. You get clear on your internal process, how you view the situation and what you feel. Abstract thoughts become more concrete, so options about what you can do with them become clear and calm every day.

    3. Create - creativity helps the mind open up

    The act of creating something, anything, helps you to think differently. Keep supplies on hand to have them available when you need to create. You only need a piece of paper and a pencil in a pinch. Scribble, draw, make patterns, etc. Just get the creativity flowing. It doesn’t have to be a masterpiece since that’s not the point. Leave perfectionism out of it. Your goal is to introduce more flexibility into your capacity for problem-solving and creativity.

    4. Eat - if you’re hungry, you need food!

    Not everyone experiences hunger in the same way. Emotional or stress eating might mask the early stages of hunger. It could be that increased anxiety and irritability are early hunger signs before your stomach rumbles. Give yourself a minute to check in and see if you need nourishment to refuel. If you do, eat a well-balanced, nourishing meal without looking at a screen. Enjoy your food and the experience of taking good care of yourself so you can be calm every day.

    5. Companionship - seek out community

    We are social beings and sometimes we need to be with others. Spending time with a friend can take your mind off your current worries. It’s a break that can get you out of your head and the all-consuming thoughts that lead to emotional exhaustion and feeling overwhelmed. Your troubles won’t disappear and most things in life aren’t emergencies. Giving yourself some space and shifting your focus for a while is okay.

    Being with others and listening to their challenges will remind you that no one escapes difficulties. We’re all in this together and being together helps to shift your mindset from “No one understands what I’m going through” to “We’re all more alike than different and we all have struggles.”

    6. Entertainment - do something just for fun

    Escape! Yes, escape into something just for fun.

    • When was the last time you laughed just because something silly happened?
    • Or when did you last play a game just because you like it?
    • When did you watch your favorite movie?

    Push the pause button and allow yourself to let go of seriousness and have a laugh.

    7. Journal - write it out to get it out

    Journaling has a long track record of helpfulness. It’s one of the time-tested ways of getting to know yourself. You can write it out in note form, bullet journaling with colorful pens and drawings and freewriting is always an option. The point is that writing out how you feel helps you organize your experience, clarify your ideas and stop them from cycling through your thought process without examination.

    You may even generate ideas and plans that take you where you want to go.

    8. Plan for your needs  and take care of yourself

    Take the time to slow down, stop thinking about others and put yourself in the equation. What is it that you need right now? What do you think you will need later today? It can be as simple as going to bed earlier, having a cup of tea, paying a bill, making an appointment, getting a new pair of shoes, etc. Feeling less stressed for having accomplished the task is the goal. Think about your needs and put them on the agenda of the people you care for.

    9. identify your feelings - know what you’re dealing with

    Sad, Mad, Glad. These all mean different things to different people and I bet you can refine your feelings even more. You can begin by thinking about all the feelings surrounding the first one that pops into your head. Sad can be broken down into disappointment, regret, grieving, gutted, isolation, loneliness, etc. The feelings you name give you more information about what you need to feel better. They provide you with direction.

    10. Take some quiet time - take some time out for yourself to be calm every day

    Allow yourself quiet time to sit through the distractions. Take some time to sit and be still. It will take practice. Turn off the distractions. Allow yourself to experience just nothing. Start small and take your time. Experience what it’s like for 3 minutes, then try 6 and 9 minutes. Some days will be easy, and others will be next to impossible to quiet yourself, and that’s okay.

    This list is just a beginning to help you get started. There are many supportive and nurturing ways to care for yourself.

    Life will happen and it will often interrupt your calm vibe!

    Conclusion

    Establishing these habits now helps to have what you need when stress flares up, so you’re calm every day!

  • 5 Easy Tools to Clear Blocked Motivation in 5 Minutes

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    blog post title graphic with an orange modern flower on a beige background that says, 5 easy tools to clear blocked motivation in 5 minutes powerfulcalm.com

    How often do you feel like you can’t clear blocked motivation so you can stay on track and focused on your goals?

    Sometimes, a little break is just what you need to refocus and recommit to your goal so you can clear blocked motivation.

    Asking yourself questions that lead to either affirmation or shifting your goals is critical to the growth process. Assessing what works or what doesn’t and then changing it up so you’re closer to your goal is a pleasant, neat process, but there is a flipside…

    When overwhelm creeps in and your enthusiasm wanes, it can lead to apathy, decision fatigue and hopelessness.

    The cycle of feeling down and hopeless robs you of the mojo to keep moving.

    Regaining your enthusiasm is an intentional process.

    It may seem like waiting for inspiration is your only option, but in the end, waiting will only get you further away from your goal. Taking small, manageable steps, step by step, regularly gets you where you want to be much sooner than you imagine.

    Fortunately, you have options to begin the process!

    You can move out of apathy, doubt, or overwhelm and learn to prevent it from happening again.

    You can clear blocked motivation!

    With these five motivation tools and just 5 minutes each day, you can get back into the flow of success, focus on your goal and welcome the good things that come your way.

    Here’s the plan:

    1. Choose one tool and practice it for 5 minutes or more if it’s working.
    2. Adapt the five motivation tools so they work best for you.

    Before you know it, blocked motivation will be a thing of the past.

    5 Tools to Clear Blocked Motivation

    1. Do just one thing at a time.

    Focus on just one part of your goal. Often, we get so overwhelmed with the larger goal that we have difficulty seeing the small steps right in front of us. Think about the spokes on the wheel of a bike tire. All are needed to make the wheel solid and stable; each small action is like the spokes on the bike wheel and is necessary to support the larger goal. Focus on one spoke at a time.

    Celebrate when one part of your goal is accomplished and use this success to fuel your motivation for the next one.

    2. Get moving.

    To get the energy flowing, there is no end to the helpfulness a walk in the sunshine brings. I am talking about the type of walk where you can just be, look at the clouds, watch the birds, feel the sunshine on your face, and be in the present moment. The walk can be a short one; 5 minutes is good.

    There is no need to get your workout gear on for a power walk; this is a ‘get re-centered walk’ to reconnect with your sense of self and what you are working on and clear blocked motivation.

    Think about each step moving you forward, step by step toward your goal.

    3. Open yourself to growth

    When people feel doubtful, fearful and anxious, they often constrict the body, thoughts and beliefs in what is possible. Collapsing into your body and getting smaller can result in shallow breathing.

    Take three deep breaths comfortably, not too fast or too slowly, which can loosen tension and bring a sense of expansion back. You can feel your body fill with oxygen and feel your breath, bringing new life into your being. 

    With each breath, think about expansion and give yourself space to do what you need to do for your life.

    4. Visualize your life as you need it to be.

    It is expected that we think of goals as wishes, and they are. More importantly, though, goals are also needed. It changes when you think about your goal from the mindset of a need rather than a wish. Now, it is something closer, more intimate. Rather than a wish that can be dismissed, it calls your attention to take action so you can clear blocked motivation.

    To live a fulfilling life, you need meaning and purpose.

    5. Just let it go and be.

    Give yourself no more than 5 minutes to write down all of your negative, worrisome, challenging, tedious, doubtful, and fearful thoughts. Then put them in a bag and seal it up! Let them be. They are just words; some will be yours and others. Remember, they are just words. Your truth is much bigger, much more life-giving than any doubts.

    Give yourself 5 minutes or more and write down your supportive, productive, growth-enhancing thoughts and words. Keep these with you and remind yourself of them every day. Filling your mind with these words helps to keep you adaptable and focused on growth.

    Conclusion

    Give yourself the time and energy to get unblocked and back to growth with the tools above.

    The greatest gift to yourself is your time and attention.

    Becoming more conscious daily will fuel your motivation to achieve your goals. 

    You can have the success you desire and the life you need.