Voices for Change

Time never pausing for anyone or anything. It is during these fleeting moments that we are presented with the opportunity to either embrace the outcomes of our actions or be burdened with the weight of regret. In the hustle and bustle of daily life, it is easy to get caught up in the chaos and lose sight of what truly matters.

Each passing moment is a chance to show appreciation, express love, and extend gratitude to those who enrich our lives. Whether it be a simple thank you, a heartfelt gesture, or a kind word, these small acts of kindness can have a profound impact on those around us.

Life is full of uncertainties, grief, love, fear, excitement and surprises,…

Building a strong love for yourself and life is important and can make your life better in many ways.

When you prioritize your own needs and set personal boundaries that honor and guard your mental, emotional and physical health, you are investing in your overall well-being.

When we place boulders in our schedule that honor and prioritize our needs first and foremost, and let the rest of life fall in the left over gaps, we show up with a full battery and bandwidth. We are able to give our best selves to those around us, rather than running on empty and feeling depleted, hoping that there will be time left in the day to do the things that recharge us. This belief is giving other people the best parts of you, and you're left with the scraps or leftovers.

By setting person boundaries(rules or in other words, parameters), we are…

By placing the blame on external factors, you are not acknowledging your own role in how you perceive and respond to certain situations.

It is important to recognize that you have the power to command your emotions and how you choose to react to different circumstances. Instead of pointing fingers, attempt to reflect on how you can take ownership of your feelings and actions, and work towards managing them in a more positive and constructive manner.

If reading this there's rejection, resistance, a feeling to not agree, that's something to be even more curious about. What's the positive intention behind the reaction of not standing in your own power and to continue to blame and complain about what other people say, think or do?

What if it's a protection? What if it's a way to brush what's needing healed or delt with off and it's leaving you emotionally dormant? You…

As funny yet complex human beings, we have a tendency to spend a significant amount of time and energy avoiding, suppressing, numbing out from and denying our emotions. We often try to escape from uncomfortable feelings by distracting ourselves with activities, substances, or even by pretending that everything is fine.

However, avoiding our emotions only leads to more inner turmoil and can prevent us from truly understanding ourselves and finding peace.

It is important to acknowledge and process our emotions in order to heal and grow as individuals. situations, people, or things that trigger us emotionally. This can be a natural response to protect ourselves from discomfort or pain. However, by constantly avoiding these triggers, we may find ourselves stuck in a cycle of fear and limitation.

This quote highlights the importance of perception and mindset in addressing challenges.

Often, our perception of a situation as a problem can be the biggest obstacle to finding a solution. By being open to seeing things from more than one angle, shifting our perspective, and embracing a more positive and proactive mindset, we can overcome obstacles more effectively and approach challenges with a sense of hope and possibility.

It is essential to recognize that sometimes what we perceive as problems are simply opportunities for learning and development. When we hit a wall or a sticky spot, it's a signal that's all. I love it when I find these because I know it's time to deepen my consciousness and look for the way through. Leaning in, versus running, hiding, suppressing, numbing out, avoiding, or just as bad, getting angry and resisting.

By getting curious we can unlock new doors and broaden…

If your best friend eats healthy, you are 5x more likely to eat healthily. Choose your friends wisely

If your closest friends exercise regularly, you are significantly more likely to stay active as well. Surround yourself with people who prioritize health!

If the people around you have a growth mindset, you’ll be more inclined to embrace challenges and personal development. Successful achieving individuals love to share what they are learning and it becomes a draw to learn and share as well.

If you surround yourself with a social circle that tends to gossip, blame and complain on a regular basis, it is highly probable that you will be drawn into participating in the same negative behavior.

People with financially responsible friends tend to develop better money habits and avoid unnecessary debt. Are your friends helping or hurting your financial future?

Responding and reacting are two separate actions that can greatly influence our relationships and overall mental, emotional and physical health.

Responding involves taking the time to consider a situation, gathering information, and then choosing the best course of action based on that information and considering your own personal values, morals, principles, and beliefs. It requires thoughtful reflection and the ability to weigh the consequences of your actions.

Responding allows for a more intentional and thoughtful approach to handling any given situation, rather than reacting impulsively. By responding instead of reacting, we can often make more informed decisions and act in a way that aligns with our values and goals. Leaving the situation with self-confidence and pride, knowing that what was said, done, or what behaviors were exhibited were in your own best interest. this does require thoughtfulness and self-awareness.

Some react when I point this out as time consuming and…

Consider examining the underlying beliefs you hold about yourself or the situation that is causing your distress.

These beliefs will fuel your emotions and influence your reactions. By being aware of the underlying beliefs, and identifying and challenging these beliefs, you may be able to gain a new perspective and find ways to fuel the feelings you want to have.

In each session with different clients, I make a point to identify beliefs that they may not be aware of. To help raise awareness, I decided to include some common ones.

A belief is a subjective attitude that something is true, shaping how we perceive and interact with the world. Many of the beliefs that create suffering operate non-consciously, influencing thoughts, feelings, and actions without us even realizing it.

1. “I Need to Control Everything to Be Okay.”

It's truly a remarkable phenomenon how we, as humans, are able to effectively communicate with one another. The ability to express ourselves in a way that is both clear and understanding is a skill that should not be taken for granted. It is a true testament to the complexity and beauty of human interaction.

When we are able to communicate healthfully, not only are we able to convey our thoughts and feelings accurately, but we are also able to truly connect with those around us. Being able to understand the nuances of what someone is trying to communicate beyond just their words is a powerful tool in building strong relationships and fostering meaningful connections.

I love coaching my clients on healthy communication.

It's usually not the upfront need, however inevitably it's in most every single coaching session.

In a world where misunderstandings and miscommunications are all too common, the ability…

There are countless ways in which individuals can greatly improve their mental, emotional, and physical health. Notice how they have a sensory regulation component. We can become more conscious, awake, and feel ourselves when we activate one of our five senses for more than 3 seconds. (sight, smell, taste, hearing, feeling)

Below are 15 simple, low-cost (or free) activities that can greatly improve mental, emotional, and physical health any day of the week:

1. Take a Walk in Nature -Fresh air, movement, and natural surroundings reduce stress, boost mood, and improve heart health.

2. Practice Deep Breathing or Meditation -Even 5-10 minutes of deep breathing or mindfulness can lower anxiety, increase focus, and enhance relaxation.

3. Journal Your Thoughts & Gratitude -Writing down what’s on your mind or listing 3 things you’re grateful for can shift your mindset and boost positivity.

It is important to be conscious of who or what is influencing your emotional state, as giving away that power can have significant impacts on your well-being. Take a moment to reflect on whether it is a person, situation, or internal thought pattern that is dictating how you feel.

By recognizing and seeing what of these influence you the most, you can empower yourself to navigate your emotions in a more intentional and healthy way.

Remember, you have the ability to choose how you respond to external stimuli and ultimately hold the power to command your own emotional reactions.

Who or what are you allowing to hold sway over your emotions at this very moment?

If you're living a life where you're blaming people, places, things, situations, and circumstances for how you feel you're likely living a life that feels overwhelming, heavy, isolated, and uncertain... there's a whole different way…

What if your frustration isn't solely a result of the circumstances you find yourself in, but rather a product of your own inner resistance to accepting and adapting to what is currently unfolding in your life?

Resistance is often deep thoughts that are in your non-conscious mind. We can hear it, if we slow down, get silent and ask ourselves insightful questions. The key is being open and willing to hear what you might not want to hear.

Resistance can manifest in many forms, such as procrastination, self-doubt, or fear of failure. By being open to exploring these underlying thoughts and emotions, we can begin to understand the root causes of our resistance.

Sometimes, our struggles and challenges can feel even more overwhelming when we resist them, rather than approaching them with a sense of openness and willingness to learn and grow from the experience.

By acknowledging and releasing our…

Bingo and you'll lose yourself in the process. I see this a lot with first responders, nurses, teachers and stay at home mothers..

When we spend years, decades serving and putting others first we lose grip with our own values, principles, likes, desires and goals.. doesn't have to be this way.. it happens naturally unknowingly.

If you are constantly preoccupied with concerns about how others perceive you, it can inhibit your ability to freely express yourself and tap into your creative potential. When you allow fear of judgment to dictate your actions, you may find yourself holding back and not fully embracing your unique ideas and talents. It is important to remember that true creativity often comes from a place of authenticity and self-expression, without being overly influenced by external opinions. By letting go of the need for approval from others, you can unlock your creativity and bring forth truly…

Taking back your power and focusing on one trigger at a time and healing what causes you stress and anxiety, you will notice a gradual sense of calmness washing over you.

Each trigger that you address and overcome brings you closer to a state of inner peace and tranquility.(or insert other words to describe how you want to feel)

By acknowledging and working through these triggers, you are taking proactive steps towards improving your emotional well-being and achieving a greater sense of overall calmness in your life.

Remember that healing is a process, and with each trigger you heal, you are one step closer to a more serene and balanced state of mind.

Reacting is a natural response that we all experience from time to time. Ultimately it's learning to slow down and respond instead of react.

By taking the time to reflect on our values, morals, and principles before responding to a situation, we are able to act in a way that aligns with our beliefs. This not only helps us avoid making mistakes it also prevents us from overriding our morals and principles.

It is through consciousness, self-awareness, and intentional actions that we can increase emotional intelligence. Emotional intelligence is a skill that will uplevel every aspect of your life.

By taking that pause and reflecting on how our values align with the situation at hand, we are able to make more thoughtful and intentional decisions. This not only benefits ourselves, but also those around us as…

It is important to understand that the choices we make in life ultimately define who we are. (note our Our thoughts do not determine who we are.

It is important to fully take responsibility for our actions, regardless of the outcome. If we take action and make an error, own the mistake and learn from it, declare it by being honest. By acknowledging our mistakes and taking responsibility, we can grow and improve as individuals. We build trust and authenticity as a result with ourselves and others.

Blaming others or making excuses only hinders our personal development and prevents us from moving forward. It is essential to be accountable for our actions in order to build trust and integrity with others.

By recognizing our own agency, we empower ourselves to take control of our destiny and shape our future.

Remember, every decision we make, or choose not to make, has…

When it comes to interpreting someone's actions, it is important to consider all possible explanations before jumping to conclusions.

People's behavior can be influenced by a variety of factors, including their thoughts, feelings, past experiences, education, cultural differences, conditioning, beliefs, programming, rules, stories, judgments and the context in which the action took place.

It is possible that there could be another explanation for why someone acted a certain way, and differently than you'd act or behave, doesn't mean its wrong, worse, or bad, it's unique. It's very possible they are 2% correct. Being curious to what had them do what they did could open up new ways of doing things, and new insights.

It is important to approach the situation with an open mind and consider all possible perspectives. By being open to different interpretations, you will connect with others by having childlike wonderment and curiosity. Ask them to teach…

When you are not triggered by your family members, you are able to find peace within yourself.

Mothers, Fathers, Brothers, Sisters, Aunts, Uncles, Cousins, Grandparent.. when you're able to spend a solid 2 weeks with any one of them on an island and be a peace.. you know you're healed.

Remember no one can make you feel angry, upset.. mad..it is all within your mind.

By maintaining a sense of calm and emotional regulation, you can navigate through conflicts and disagreements with a greater sense of understanding and compassion. This in turn strengthens your relationships and fosters a deeper connection, bonds and memories with your family members.

This points to how important it is to understand and care about others when we interact with them. This doesn't mean sympathize or condone poor behavior. It means, as Mel Robbins would say, "Let them" and use your natural born gift of compassion to see for a moment how miserable and awful it must be to live with themselves and the harshness they must be a part of consistently every day. I call that mental torture.

When we encounter individuals who treat us negatively, whether they are people we come across in our daily lives or those we are connected to by birth or circumstance, it is crucial to respond with understanding and kindness. By showing empathy towards those who exhibit unkind behavior, we not only demonstrate our own strength (not be like them) and character, and we also have the power to potentially change their perspective and behavior. (be…

We have all encountered individuals who seem to be in a constant state of complaining, blaming and negativity. Their constant moaning and groaning can be quite draining, not just for themselves but for those around them as well. It's like a contagious virus that spreads negativity wherever it goes.

What many fail to realize is that by constantly blaming external factors for their unhappiness, they are giving up their power to those very things they blame. It's a cycle that can be difficult to break, especially when one is unaware of how often they engage in this behavior.

During coaching sessions with brand new clients, I often hear this pattern of blaming and complaining emerge. It's eye-opening for them to realize just how frequently they engage in this behavior without even realizing it. This lack of awareness can be a major invisible roadblock to personal growth and happiness.

That's where…

Relationships are complex and dynamic interactions that inevitably involve both joy and pain. There's polarity in every relationship. While the joy of connection and intimacy can bring immense fulfillment and happiness, the vulnerability and emotional investment required can also lead to feelings of hurt and disappointment. It is through navigating these highs and lows that individuals learn and grow, developing a deeper understanding of themselves and others. Embracing the inevitable pain that comes with relationships can ultimately lead to greater resilience, empathy, and personal growth. There's also an end to every relationship, not something we want to think about, however it can give us access to gratitude and appreciation.