Wednesday, January 16, 2019

Our Heart and Mind for 2019




Deep inside of our unconscious, live our deepest values. 
These personal standards drive all of our behaviors, every day, and many of us are not aware of that. 

So when I ask you, what are your goals for 2019? Be sure to know that your goals stem from the Values you hold dearest. 
These goals were filed in the unconscious mind when we were young and we may not be able to easily articulate or prioritize them.

Additionally, sometimes we get so busy or lost in our life circumstances and obligations that we loose sight of what is really important - what we should be moving away from and what we should be moving towards.

How can we tell when we are floundering in perceived expectations or the multiple "shoulds" in our mind? 
Hopefully we know it because we can feel it. We can feel that something is just off and needs changing.

What are the goals you want to move towards in 2019? 
What would you like more of? What would you like less of?
Are these things based on your deepest Values as you would want them to be? 


If you are feeling confused or like you have gotten away from yourself, your focus, what is really important, there are a few things you can do, to get into a place of feeling more connected to your deepest values...

Write down some big goals 
and brainstorm a few small steps to reach them.

What if you don't know what your big goal is? What if you have several big goals and don't know how to decide which one? 
There are too many options at times and it can get overwhelming. 

However, there is a place for you. 
There is space to explore your values and how they can lead you into your future.
There is a place for what you love to do and what you are good at. 

When you need support to decide which way to go and what the small steps are to get to the place where you feel "home" in your life Schedule a free phone chat or an appointment
and I can coach you through the process.















Tuesday, January 1, 2019

A New Year of Focus on Your Health & Wellbeing

Last night under the stars and around the table, my family set intentions for the new year with a little ritual we love. Bring in the new year with a focus on your health and wellbeing. I have a proven strategy for letting go of the old and bringing in the new.

Subscribe to this blog and get 10% off your next coaching session.

Get a holistic, wellness assessment that includes mind, body and soul; I will guide you through the development of a personalized plan for the year, help you take your first steps in that plan and provide the support you need to succeed.


Get yourself a place in the Office - Your Chair Awaits



        Schedule your Session Here                                                                        www.coachmn.com

Saturday, November 24, 2018

Part V: Healthy Holiday Relationships


In December we celebrate various holidays like Hanukkah, Kwanzaa and Christmas & New Years Eve. There may be one or more people at these celebrations that voice their beliefs in a less than appealing way, cross verbal, emotional or physical boundaries and are generally just difficult to be around. There may be a level of anxiety that builds before the celebration. Certainly, these situations trigger confusion and frustration can leave us feeling empty in the afterglow of the holiday.

Setting healthy boundaries can be very challenging because codependents lack moderate responses and we want people to like us (especially family!). Setting healthy boundaries means that you will not make everyone happy. Likely those one or two family members who are most difficult will not have healthy responses to healthy boundaries, at least not at first. 

However, when boundaries are set respectfully and repetitively (this may take the consistent practice of a few years), those difficult family members eventually push less and even back off completely. We no longer give our energy to their shenanigans and ultimately, they retreat. When they don't retreat, we continue to set the boundary respectfully and repetitively. In this way, we build our healthy interdependence.

People healing from Codependency and working toward being more interdependent feel a sense of strength and self-love when consistently setting healthy boundaries. Our self-efficacy grows. Self-efficacy is our belief in our ability to succeed in certain situations, meet a challenge and accomplish a task.

We can do three practical things to improve relationships and take care of ourselves during the holidays. In this blog, I will highlight and detail one of those practical ways. Then in the December blogs, I will highlight the other two items.

1. Set functional boundaries: 

A. This begins with you several days before the occasion. Think about, write down or discuss with a friend, how you can take care of your adult needs and wants during holiday festivities. 

B. Write down or discuss with a good friend what you need to do or what you need to say to that difficult person or family member. Below are some practical responses when that difficult family member is spouting an opinion, asking too many questions or making uncomfortable requests.

Healthy verbal boundaries:
  • "This is not a topic for discussion" (then switch topics)
  • "I will have to get back to you on that"
  • "I will have to think about that"
Healthy emotional boundaries:
  • Use general and moderate, compassionate responses like, "that sounds difficult"... rather than diving into problem-solving for the person
  • Responding with, "let's talk about that at another time"
  • Taking time out to step into another room or outside when feeling flooded
Healthy physical boundaries:
  • Put your hand out for a warm handshake for those you prefer not to hug
  • Face your body to the side, step aside or move away from a family member who invades your personal body space
  • Respectfully requesting a different physical situation, like asking someone to switch seats with you around the table
Preparation is the key to success
Write it down, discuss with a friend and rehearse how to keep yourself healthy this holiday season. For individualized coaching about healing from codependency and creating healthy boundaries, contact me for a Holiday Coaching Session for 15% off.



Our Heart and Mind for 2019

Deep inside of our unconscious, live our deepest values.  These personal standards drive all of our behaviors, every day, and many of ...