Communication - Grow Through It

Tag: Communication

Anxiety, Boundaries

Hey People Pleasers! How to Say No Without Feeling Guilty

March 14, 2023

How many of us struggle with saying no… and then end up taking on way too much?! Whether it is saying no to friends, family, or taking on work, learning how to say no without feeling guilty is an essential act of self-care. Saying no to requests or invitations that don’t align with your priorities…
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Britt Coolman

Licensed Marriage and Family Therapist

Categories

growthroughitwithbritt

A therapist’s tips for mental wellness and personal growth

Sometimes, all we need to overcome life's obstacle

Sometimes, all we need to overcome life's obstacles is the right mental framework🧠🔧.
Here are six nuggets of wisdom that have helped me through tough times:
1. Life becomes easier when you choose to face certain types of discomfort or adversity (like going for a run or taking a cold shower) voluntarily🏃‍♂️❄️. Embracing this voluntary discomfort can make it easier to bear the adversity you didn't choose.

2. You can't truly know yourself just by thinking about it🤔💭. Put yourself in different situations, particularly those that challenge you mentally, to see how you react and learn more about your strengths and weaknesses.

3. You are not static—you're a work in progress, constantly evolving, especially when you start living mindfully🐛🦋. Remember, it's never too late to make a change or learn something new.

4. Some things are simply out of your control🎲😮. Focus on what you can influence: your reactions, attitudes, and actions.

5. Rejection is a part of life💔🌱. Channel the pain into productive endeavors, and
eventually, you'll find that the pain has either vanished or significantly diminished.

6. Sometimes, the most productive thing you can do is...nothing🛋️😴. Trust me, this was a tough pill to swallow, but it's true—rest and self-care are essential!

What have you learned that has changed your life?
📌Save this post to refer back to it when you need it.
📤Share this post with someone you think might find it helpful.

#mentalhealth #mentalhealthtips #selfcare #MentalHealthAwareness #selflove #ResilienceMatters

Not all stress is bad! According to the Yerkes-Dod

Not all stress is bad! According to the Yerkes-Dodson law, there's an ideal mid-level of stress/arousal that can actually enhance performance and productivity.⁠
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Some stress can motivate us to take action and achieve our goals. Too little stress and we may feel bored, lack motivation and struggle to focus. But too MUCH stress is also destructive - leading to fatigue, burnout and poor performance.⁠

The key is to aim for the sweet spot in the middle of the inverted U-curve. Moderate, "just right" amounts of stress enhance focus and alertness without going over the top. Of course, we all have different thresholds for what feels like the right level of positive or negative stress.⁠

Tips to achieve optimal stress:
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● Identify your stress triggers and signals of too much stress⁠
● Practice stress management techniques like mindfulness, exercise, connecting with
others⁠
● Set priorities, take breaks, delegate lower priorities ⁠
● Reframe stressful situations as opportunities for growth⁠
● Get enough sleep, nutrition and physical activity⁠
● Say no to unnecessary obligations⁠
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Harnessing the right amount of stress can actually boost your drive, focus and performance! But too much can quickly become counterproductive. Listen to your mind and body - aim for the optimal zone.⁠

#mentalhealth #mentalhealthmatters #PersonalGrowth #selflove #mentalhealthtips💕 #mentalwellness #stressrelief #stressmanagement #stressreduction

You might be wondering, "What on earth is high fun

You might be wondering, "What on earth is high functioning anxiety?" Well, let me tell you, it's not your typical "I can't leave the house because I'm too anxious" type of anxiety. No, no, no. High functioning anxiety is the sneaky little devil that can hide in plain sight and wreak havoc on your life without you even realizing it.

Here are some signs that you may be experiencing high functioning anxiety:

1. Putting the needs of others before your own. Do you find yourself constantly prioritizing other people's needs over your own? Well, my friend, that could be a sign of high functioning anxiety. We all need to take care of ourselves first, and sometimes that means saying "no" to others. Remember, it's not selfish to take care of yourself!

2. Not showing your feelings and trying not to look anxious. Are you always trying to put on a brave face and hide your emotions, even when you're feeling anxious? Hiding your feelings can be exhausting and can even make your anxiety worse. It's okay to feel anxious and to show it. Let it out, my friend!

3. You constantly want to be as productive as possible. Do you find yourself constantly striving to be productive and accomplish as much as possible? While ambition is great, it's essential to remember that productivity doesn't define your worth as a person. It's okay to take breaks and relax. Give yourself a break!

4. Having negative self-talk when you fail. Do you beat yourself up when you fail at
something, no matter how small? High functioning anxiety can lead to negative self-talk and a harsh inner critic. Try practicing self-compassion and speak to yourself as you would speak to a good friend. You got this!

Have you spotted High Functioning Anxiety in your life or have something to share? Drop a comment below and let's get the conversation going. We're all in this together, after all!

#mentalhealth #anxiety #anxietytips #mentalhealthmatters #mentalhealthsupport #mentalhealthjourney #mentalhealthadvocate #mentalhealthadvice #therapy #anxietyhelp #anxietyrelief

Do you ever catch yourself rehearsing a conversati

Do you ever catch yourself rehearsing a conversation in your head, before it even happens? While we all do it occasionally, this habit can lead to making a lot of assumptions about the other person and increase overall anxiety (which makes you want to avoid the conversation in the first place!).

The key to breaking this cycle is to learn how to let go of the constant need to be in control. Instead of constantly playing out scenarios in your head, focus on the present moment and practice mindfulness. Also, remind yourself that sometimes it’s okay to say something awkward! By doing so, you can release the hold that these thoughts have on you and reduce stress and anxiety. Sometimes the best way to exercise our control is to practice letting go of it!

#mentalhealth #mentalhealthtips #mentalhealthmatters #mentalhealthsupport #boundaries #anxiety #anxietytips #therapy #PersonalGrowth #selflove

Feeling overwhelmed by uncertainty? You're not alo

Feeling overwhelmed by uncertainty? You're not alone. When the world feels out of control, try focusing on your circle of control. This concept suggests dividing your life into three spheres:

Circle of Concern - Things you care about but can't control
Circle of Influence - things you can influence but not fully control
Circle of Control: things you have direct control over

In uncertain times, it's easy to fixate on our circle of concern - things like the economy, politics, health issues, other people's actions. Dwelling on concerns just breeds anxiety. Instead, shift your energy to your circle of influence. What CAN you control?

🔹Your perspective - how you interpret events
🔹Your actions
🔹Your attitudes
🔹Your decisions
🔹Your behaviors

Taking small actions in areas you can control creates a sense of empowerment. Focus on what you can do, however small, rather than obsessing over problems you can't fix. When faced with uncertainty, remember your circle. Make it a refuge in any storm by taking positive steps within your control.

Have something else to add? Leave your thoughts in the comments!

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Watching this hit me hard, because it’s so true.

Watching this hit me hard, because it’s so true. There is still such a significant gap between the way we allow women and men to be vulnerable and express their emotions, and it is hurting so many. 40% of men have never spoken to anyone about their mental health. Many say they are “too embarrassed” to speak about it while others say there is a “negative stigma” on the issue. Let’s work towards changing this. It starts with how we talk to and teach our young boys and the examples we set for them. Teach your boys about emotions and that it is a sign of strength and bravery to talk about them and get help!
#mentalhealth #mentalhealthawareness #mentalhealthmatters #mensmentalhealth #mensmentalhealthawareness #mensmentalhealthmatters

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