Tips for Developing a Balanced Perspective on Thoughts

Have you ever had one of those days where everything seems to be going wrong? You wake up late because your alarm doesn’t go off. You scramble to get ready for work and have no time for breakfast or a cup of coffee.  On your drive to work you get pulled over for speeding. By the time you reach the office it’s an hour later and you’re late for a meeting. It’s close to lunchtime before you have an opportunity to check your email and voicemail. You work through lunch, grabbing a cup of coffee on your way to another meeting. You think to yourself, how can this day get any worse? You get your answer, when you discover your front tire is flat, as you’re leaving work that evening. As the saying goes, when it rains it pours.   Have you ever stopped to wonder why some days are more challenging than others?  Our thoughts impact our behavior. When we focus our attention on the negative, we attract more negativity. Fortunately, we can change this negative pattern by focusing on the positive. Although it was not ideal being pulled over for speeding, it may have prevented an accident. Recognizing you had a flat tire before you got on the road may have prevented a blowout on the freeway. It’s all about perspective. The first step in shifting negative thought patterns is creating awareness. These thoughts often reside in our subconscious, making them difficult to recognize. When a situation does not go as planned, pause, and take a moment to process how you’re feeling. This creates awareness. Ask yourself, what is the gift and opportunity in this negative situation? Did this situation prevent something worse from occurring? If it’s difficult to imagine a more challenging situation, then it’s time to accept the situation. Ask yourself, can I influence what has already occurred? I can’t change the past, but maybe I can prevent something negative from happening in the future. If the answer is no, let it go. This falls into the category of something you cannot control. Focusing on things outside your control will only increase worry and stress. Shift your focus to something within your control. For example, if this situation were to occur again, how might you react differently?   Shifting mindset takes practice. It may seem awkward at first but gets easier over time.  The more you focus on the positive, the more positivity you will attract, and the better your life will become. #positivemindset #mindsetcoach #perspective #SuccessCoach #mentalfitness 

Don't always trust every thought that crosses your mind. We all have moments when our thoughts can mislead us, especially if we've had experiences that make us doubt ourselves. It's essential to question whether our thoughts accurately reflect reality. Here's a simple exercise: Step back and look at your thoughts objectively. Are they about what's happening now or based on past events? This helps you gain a clearer perspective and realize that not everything is a threat. To deal with doubts, challenge unhelpful thoughts. If you think everyone is against you at work, ask yourself if it really is? Recognize that this is black or white thinking, one of the 10 distorted ways of thinking that Dr. David Burns in his book, “The Feeling Good Handbook” When you identify unhelpful thoughts, try to reframe them. Instead of thinking, "Everyone's against me," consider a more balanced perspective like, "Some people are supportive, while others may not be, and that's okay.” Ask yourself, “Am I sure?” Empowering yourself to question and reframe your thoughts can lead to a more positive outlook and healthier self-perception. #PositiveThinking #Mindfulness #SelfEmpowerment #HealthyWorkplace #WorkplaceTips #HealingAtWork

Understanding Your Potential — Summary and Key Points: - Self-Understanding: Reflect on who you are and how you have arrived at your current state. This awareness is the foundation of personal growth. - Emotional Control: Preserve your peace and clarity by allowing others to misunderstand you without reacting. This conserves your energy and focus. - Resilience Against Negativity: Just as a ship stays afloat by keeping water out, you can stay positive by not letting external negativity sink you. - Mental Strength: Success comes from having a mind that is smoother, stronger and more controlled than your emotions. Practical Applications: 1. Mindfulness and Self-Reflection: - Practice Daily Meditation: Set aside time each day to meditate. This helps in understanding your thoughts and feelings, reducing stress by 20% and enhancing emotional health (Goyal et al., 2014). - Journaling: Write about your experiences and feelings to clarify your thoughts and track your personal growth. 2. Managing External Opinions: - Selective Attention: Focus on constructive feedback and ignore unnecessary criticism. This helps maintain emotional well-being (Gross, 2002). - Developing Inner Peace: Engage in activities like yoga or nature walks that foster inner peace and improve emotional regulation. 3. Building Mental Strength: - Cognitive Behavioral Techniques (CBT): Use CBT to challenge and change negative thought patterns. CBT is effective in building mental resilience, with a 75% success rate in reducing symptoms of anxiety and depression (Hofmann et al., 2012). - Positive Affirmations: Repeating positive statements about yourself daily can strengthen your mindset, improve self-esteem, and enhance your outlook. A Couple of Case Studies: 1. Mindfulness in the Workplace: - Google's "Search Inside Yourself" Program: Google implemented a mindfulness program resulting in employees reporting 37% higher levels of emotional intelligence and productivity (Tan, 2012). 2. Resilience Training in Schools: - Penn Resiliency Program (PRP): This program teaches students cognitive-behavioral and social problem-solving skills, significantly reducing symptoms of depression and anxiety by 30% (Seligman et al., 2009). — Online photos:

INCOMING UNPOPULAR OPINION…🧨 Let’s talk about stress, shall we? Many of us are trying to “productivity hack” our way out of stress and are failing to acknowledge a key piece of the stress management puzzle. The secret to experiencing less stress doesn’t lie solely in another productivity hack or time management shortcut. If it did, we would have solved this problem by now. The secret to experiencing less stress resides in your beliefs about yourself, and your beliefs about what’s required of you. Beliefs like: ✓ I’m not a top notch executive assistant unless I’m available to my executive 24/7. ✓ I can’t close out of my inbox, I might miss something. ✓ I hate disappointing people, I can’t say no. These are the unquestioned roadblocks that are keeping you stuck in stress. What if… 💡Your time away from your work is just as important to your contribution? When you rest, you also assimilate information and are able to view things with a new lens. ⚡️Closing out of your inbox (even if just for 30 minutes) leads to increased focus and fewer mistakes? 🕰️You recognized there are only 24 hours in a day? With every “yes” you are by default saying “no” to something else. Perhaps something more important? Don’t get me wrong, I’m a HUGE fan of time management and productivity strategies, but these strategies won’t take you far without also doing the deeper work. By working on your mindset and beliefs, you can uncover the roadblocks that are keeping you stuck in stress. When you challenge these beliefs you can create a new narrative that aligns with your well-being and professional success. Some techniques to consider include: 1️⃣ Mindfulness and Self-Awareness Developing mindfulness practices allows you to become aware of your thoughts, emotions, and patterns of behavior. This self-awareness is crucial in recognizing and addressing limiting beliefs. 2️⃣ Cognitive Restructuring Question, challenge, and reframe unhelpful thoughts. Work on replacing them with positive, empowering statements that support your well-being and career growth. 3️⃣ Boundary Setting Establish clear parameters around your time and energy. In order to relieve stress you are going to need to set clear parameters for yourself. Setting healthy boundaries will not only help you manage stress, it will also help you show up more strategically.

Is it really that bad? Our perspectives can become our worst enemy. They limit our ability to see possibilities and solve problems creatively. Is your boss really that bad? Is that peer really trying to sabotage you? Is your team really not producing? Or is your perception leading you astray? The hard truth is that you cannot actually change another person. But what you can change is your perspective. Our perspectives are not fixed. Changing your perspective can unlock new opportunities for personal growth. ☝🏼Challenge your assumptions: Unconscious biases cloud our judgment. Question your assumptions about situations, people, and even yourself. Seek out diverse viewpoints to challenge your own and gain a broader understanding of situations. Start a spreadsheet. Write down your assumptionin column 1, then fill in 3 more columns with alternatives. Where do you stand now? ✌🏼Embrace the power of "what if?" Curiosity is a key driver of growth. Instead of accepting things at face value, ask yourself "what if?". What if I did that thing I've been putting off? What if I declined that useless meeting? What if I got to know that person? Explore an alternate action than what you would usually do. ✌🏼+☝🏼 Step outside your comfort zone: Broaden your horizon and challenge existing perspectives. See how that feels. Expose yourself to new ideas and ways of thinking. Cancel your regular 1-1s and go meet with 5 people you don't normally talk to. Go to that meet up you think would be awkward. ✌🏼+✌🏼 Be grateful: A grateful outlook creates a positive mindset, which is key to seeing possibilities instead of obstacles. Reflect on the things that are going well, both big and small. Being grateful opens you up to new opportunities and fuels optimism. ✌🏼+✌🏼+☝🏼Find inspiration: Put yourself around individuals that are creative, thought-provoking, and challenge your perception. Allow yourself to be inspired to spark new ideas and bring about a new perspective. Use inspiration to fuel motivation. Now get started. 💪🏼💪🏼💪🏼 #leadership

“What do you mean she cannot fly out today “? I asked the kind person behind the counter at the Delta terminal. 😳 “Due to severe weather, we are not letting unaccompanied minors fly out until Saturday.” He explains. 😱 After spending a lovely week together, my niece was ready to go home so she was very upset. 😢 I gave her the space she needed to process her emotions and mine too. As much as I wanted her to stay, I understood that she was ready to continue with life. We each had our moment and moved forward. ⏩ It took us a while but we shifted as the day progressed and CHOSE to make the best of our day. I was proud of her for tapping into her growth mindset and called the friend that makes her laugh the most. 😁 Ever noticed how some people seem to thrive no matter what life throws their way? They’re not superhumans; they’ve just tapped into the power of mindset. 🌟 Here’s the catch: mindset isn’t reserved for the elite. It’s available to us all. And it’s more than just “thinking positive.” It’s about perspective, resilience, and embracing growth. 🌱 Try this: 🔸 Facing a setback? A growth mindset says, “What can I learn from this?” instead of “I’m not good enough.” 🔸 An unexpected challenge arises? With the right mindset, it’s an opportunity to flex and grow, not a reason to retreat. 🔸 Someone offers feedback? Embrace it as a chance to evolve, not as criticism. Here’s your challenge: Starting today, actively notice your thoughts. When faced with a hurdle, pause and reframe. Ask yourself, “How can I use this moment to grow?🪴 Adjusting our mindset lens, even just a smidge, transforms our daily experiences in ordinary and extraordinary moments of life. 🚀 Let’s commit to living bigger, bolder, and brighter - one mindset shift at a time. 💪🏼 Any examples of how your mindset helped you overcome adversity in the sea of curveballs? Do tell 👇🏼 #leadership #diversity #growthmindset 🌍 📸 Nik : a picture of a growing potted plant .

The ability to shift my perspective in tough moments has made a huge difference when it comes to coping with stressful situations. When stress hits, it's natural to feel overwhelmed. But what if we could shift how we see and respond to these situations? That’s where the ABC’s of stress come in. The ABC Model of Stress is a simple yet great way to understand our reactions to stress: ➡️ A for Activating Event: The stressor/trigger. ➡️ B for Beliefs: Our thoughts and perspective about the event. ➡️ C for Consequences: The stress and emotional outcome. So it goes like A (Trigger) + B (Our perspective) = C (Stress) We can’t control “A” or “C”, so the key here is “B” - our beliefs. This is where we have power and can *choose* to be more intentional about our thoughts and reactions. We can’t avoid certain events, but we can learn to respond to them more intentionally in order to experience less stress. With consistency, simple practices like breathing exercises, gratitude practices, or even a simple stretch can all influence the way you process and respond to stressful events. Each day might not be perfect, but understanding how to navigate stress can make great days more frequent and fulfilling. ☀️ We talk even more about effective ways to manage stress in our Stress Resilience training. If you want to learn more about how using mindfulness can help, send me a DM! 🖤 ⬇️ How do you shift your perspective on stress? Any tips or strategies? Let's share and learn from each other. Create a great day! #MakoMindfulness #StressManagement #PsychologicalSafety #ProfessionalDevelopment #MindfulnessTraining #EmployeeWellbeing #StaffDevelopment

Your worry, your guilt, your anger, your cravings aren't definitive truths about who you are. They're old habits of thinking that your brain defaults to under stress or uncertainty. This is so important because once you see these thoughts as habits rather than truths, you gain the ability to change them. So how can you start to change them? It begins with creating a small gap between the brain message and your response to it… in this gap lies your power to choose. So instead of automatically responding to every thought or urge, you pause, and in this pause you can decide if you want to follow through or take a different action. And it might sound so simple, but it is incredibly effective, because it's about not letting your brain run on autopilot. By starting to practice this pause, you begin to reshape your habits, and make choices that better reflect your values and your goals. This is how we start to regain control over the automatic programming of your brain and to steer your life more deliberately towards what matters to you. Excerpt from Episode 27 The ARTwork of YOU Listen in as I discuss the ideas from the book You Are Not Your Brain by Jeffrey Shorts and Rebecca Gladding. Link to listen in first comment. #negativethoughts #braintraining #mindset #positivethoughts #powertochoose #powertochange #pause