Frustrated business woman holding his hands to her head in frustration

End of Summer – End of Season Stress

After the carefree days of summer, autumn’s arrival can feel like an abrupt return to reality, driving up stress levels. But getting back into the school-year mind frame doesn’t have to wreak havoc on your nerves. Here are some tips to help you start the fall season right and battle end of summer stress:

  • Regular physical activity. Maybe you don’t have time to go to the gym everyday, even a walk around the block or time on the treadmill while listening to a podcast will produce positive benefits.
  • Meditation. Again this does not need to be overly time consuming. A simple three minute meditation can have substantial impact on your day. 
    See audio clip below:
  • Hit pause. It’s tempting to cram the last few days of summer with everything you meant to do before the school bus started running again. But all that activity can wear you (and your children) out. Plan a few quiet days so you and your family can ease back into the fall routine feeling calm and rested.
  • Focus on the positive. At the end of a busy day, don’t beat yourself up about all the things you didn’t get done (or didn’t do as well as you’d hoped). Instead, reflect on all the things you accomplished and are grateful for.

Managing stress can come in all different shapes and sizes. But, be cautious of the potentially harmful “stress relief” activities that might seem relaxing but that can increase your stress in the long term. These activities may include; watching TV, surfing the internet, playing video games or scrolling through your social media feed and have been shown to increase cortisol (the stress hormone) and prevent the production of melatonin (the hormone that tells our body when it’s time to sleep.)

If you have trouble developing your own personal self care plan, join me Tuesday, September 10th, 5-8 pm for the Self Care Retreat at Oscar Carl Vineyard.

Divine Self

10 ways to align with your divine self/authentic self

  1. Recognize your Creator
  2. Seek opportunities to put more love into the world.
  3. Set aside time each day to spend in spiritual reflection and contemplation.
  4. Become more accepting.
  5. Forgive anyone you have not forgiven.
  6. Recognize your mistakes.
  7. Try to see the good in others.
  8. Review your thoughts and behaviors
  9. Bless the world
  10. Be the most wonderful expression of you




Never Go Back

“Pissin’ in the wind, bettin on a losin’ friend, makin the same mistakes I swear I’ll never make again.” There was a time in my life where I felt this was me, I kept making the same bad choices over again. Do you ever swear you “won’t do that again” only to find yourself back to making the same choice again. In his book, Never Go Back, Dr. Henry Cloud tells us, “Everyone makes mistakes… even the most successful people out there. But, what achievers do better than others is recognize the patterns that are causing those mistakes and never repeat them again. In short, they learn from pain—their own and the pain of others.”

These are the ten things he tells us to never do again:
• Return to what hasn’t worked
• Do anything that requires them to be someone they are not
• Try to change another person
• Believe they can please everyone
• Choose short-term comfort over long-term benefit
• Trust someone or something that appears flawless
• Take their eyes off the big picture
• Neglect to do due diligence
• Fail to ask why they are where they find themselves
• Forget their inner life determines their outer success
We must overcome our self- defeating life patterns and redirect our mistakes. Take a listen to the youtube video below. It’s worth it.


No Wake

We went boating Sunday on a near by lake.  There has been more than normal rainfall this year and releases at the dam upstream are also high resulting in the water level being very high in the lake.  When we arrived, we saw a sign is posted for a “no wake zone”.  So, no boating over 5 miles per hour and no tubing.  Yet we still had a lot of fun on the lily pad, just floating and relaxing with family and friends.

Sometimes I think we need a “no wake zone” in our lives.  Our lives become too full and our levels (stress, obligations, to-do lists) too high.  We can declare a “no wake zone” for ourselves to take a break and relax.  So how do we do this?  We don’t have to make major changes, even small things can make a big difference.

Heidi Hanna, Director of Education at the American Institute of Stress, suggests ways to incorporate humor to improve our lives and provide a brief opportunity to shift our focus.  “Humor can be divided into three types of experience: the physical expression of humor is laughter, the mental navigation that occurs when we recognize humor may be referred to as wit, and the emotional delight we feel is called mirth. When we allow ourselves to fully feel the internal giggle of something funny, there are hundreds of chemical changes that occur – shifting our state from surviving to thriving.  All measures of cognitive performance improve, as our neurons nudge towards expressing creativity, insight and innovation and turning down the noise of the stress response.”

Techniques to Try:

  • Share a funny image with a friend every day via text message.
  • Add a funny cartoon to your email signature.
  • Create a funny playlist with videos you enjoy to watch during your morning and afternoon recharge break.
  • Go on a walk and look for things to find funny.
  • Find a funny podcast or YouTube channel to listen to each evening to reset your brain to relax



Self Care

What is self care?

Self care is defined as “any necessary human regulatory function which is under individual control, deliberate and self-initiated.” It includes safeguarding your body, mind and spirit. It is, simply put, taking care of yourself, yet not at the expense of everything else in life. We all have others who depend on us; family, jobs, friends and self care is not about excluding those others from our lives. It is about finding a balance so that through self care we can be the best possible you. It can help you feel more connected to yourself and the world around you. It will bring you relaxation, rejuvenation and renewed spirit. And it’s hard work! However, it will bring long term benefits you can’t find elsewhere. Benefits for you and for others.

What is self care for you?

Self care is unique to each individual. We all need different things to feel energized and complete. For some its time alone with a good book, for others it may be a night out with friends. But it takes time and attention to what our bodies and emotions are telling us we need for each of us to identify our own authentic requirements. If we review the definition, it is under our control. We can choose each and every day if or how we want to manage our time and meet our needs. It is also deliberate. We are purposeful and plan for our self care time. Scheduling time to listen, reflect and then act allows us to fit this in our busy schedules. And it is self-initiated meaning no one tells us what we should be doing. Granted we can get input and ideas from others yet it is up to us to decide what best fits our own needs.

Identify steps

Identifying what your self care needs are can take some insight and investigation. In “The Art of Extreme Self Care”, Cheryl Richardson suggests you develop your own rhythm and routine by asking yourself what one routine you could put in place this month that would improve your life.
Establish your center. We all have responsibilities, important things that need our attention. If we are not careful, our hearts and minds can be consumed with the task of keeping our busy schedules. Instead of centering ourselves and letting the other elements of our lives take their place around that center we end up shifting our attention. What childhood activity can you resurrect to infuse more joy into your routine? What hobby can you make a priority?


Self care is not a one time deal. It’s the constant repetition of many tiny habits, which together calm you and make sure you’re at your optimum—emotionally, physically, and mentally. If you are feeling stressed and not living authentically, you may need to rebalance.
In a study published in the European Journal of Social Psychology, Phillippa Lally and her research team figured out it takes on average 66 days to form a new habit. And that can vary widely depending on the behavior, the person and the circumstances. Habits are a process and not an event. Missing a day will not dramatically effect the outcome, just grant yourself some grace and get back on track.


Ways We Spend Our Time and Ways to Invest it Better

Great podcast on time – something we all want more of. We all have the same 24 hours in a day and we cannot create more hours in the day. We can be intentional about how we spend or invest it. I love Jay’s analogy between time and money – do we spend it or do we invest it? A great tool to include with coaching to achieve the life you want.If you’re interested in a Half


Hour Coaching Session for only $10 check the link below out.