Coach Uchka

As we are bidding farewell to the old year and welcoming the new, I wish everyone happiness!!!

Lets turn our compassion inwards, be kind and understanding towards ourselves, let us take space and accept ourselves the way we are ❤️.

Sleep is the new s*x. You know you want it…but are you getting enough?
Everybody’s thinking about it. Our bodies need it. But no one is getting enough.* sleep expert Dr. Kimberly and Kenny
Millions of people fail to get the recommended 8 to 7 hours of sleep daily, resulting in tiredness/sleepy, weakened immune system, slow metabolism, and sometimes weight gain among other things. Sleep recharges your brain and does wonders to your overall health.
Are you getting enough sleep? What can we do?
According to Dr. Allan Mishra, a Physician and Associate Professor at Stanford University, “setting an intention to sleep well is the first step. Mishra says people who commit to making sleep a priority in their life actually sleep better. It can be that simple.
So get yourself in the sleep mood slowly, start by having an early dinner, read a bit before bed and do light stretches, turn your bedroom dark and go to bed early.
Let me know how it goes 😴😴😴.

We all have days when we feel tired and stressed. It helps to have a list of things to do to relieve some of the stress and make you feel positive again. My list includes:
What would your list look like?

I have had the great pleasure of spending time with close family members in the past few months. We have shared many ups and downs together and created many happy memories.
One thing I noticed a lot among some of them was ruminating tendency. At times they even thought it was helping them but I saw it doing more harm them good.

So I thought I take my time and write a post about it.

Rumination by definition is excessive, repetitive thinking about the same event.
It is a thought processing disorder meaning that worrisome thoughts or even neutral thoughts are given excess analysis by the person who ruminates.
I used to analyse my days and conversations with people thinking that I am gaining insight about what happened. It used to consume my days and put me in a very negative state of mind. It wasn't until I learned about it that I was able to let go of that habit.

Like me, people ruminate for a variety of reasons. According to the American Psychological Association, some common reasons for rumination include:
1. belief that by ruminating, you’ll gain insight into your life or a problem
2. having a history of emotional or physical trauma
3. facing ongoing stressors that can’t be controlled

In most cases education yourself about the subject and catching yourself ruminating can help stop the cycle. But in sever case it's best to contact a professional.

To read more on help you can get for severe case:
https://www.therecoveryvillage.com/mental-health/rumination/

Here are 10 tips to help you stop ruminating from Healthline magazine.

1. Distract yourself

When you realize you’re starting to ruminate, finding a distraction can break your thought cycle. Look around you, quickly choose something else to do, and don’t give it a second thought. Consider:

calling a friend or family member
doing chores around your house
watching a movie
drawing a picture
reading a book
walking around your neighborhood
2. Plan to take action

Instead of repeating the same negative thought over and over again, take that thought and make a plan to take action to address it.

In your head, outline each step you need to take to address the problem, or write it down on a piece of paper. Be as specific as possible and also realistic with your expectations.

Doing this will disrupt your rumination. It will also help you move forward in the attempt to get a negative thought out of your head once and for all.

3. Take action

Once you’ve outlined a plan of action to address your ruminating thoughts, take one small step to address the issue. Refer to the plan you made to solve the problem you’ve been obsessing over.

Move forward with each step slowly and incrementally until your mind is put at ease.

4. Question your thoughts

We often ruminate when we think we’ve made a major mistake or when something traumatic has happened to us that we feel responsible for.

If you start ruminating on a troubling thought, try putting your repetitive thought in perspective.

Thinking more about how your troubling thought might not be accurate may help you stop ruminating because you realize the thought makes little sense.

5. Readjust your life’s goals

Perfectionism and unrealistic goal setting can lead to rumination. If you set goals that are unrealistic, you may start to focus on why and how you haven’t reached a goal, or what you should have done to reach it.

Setting more realistic goals that you’re capable of achieving can reduce the risks of overthinking your own actions.

6. Work on enhancing your self-esteem

Many people who ruminate report difficulties with self-esteem. In fact, lack of self-esteem can be associated with increased rumination. It’s also been linked with increased risk of depression.

Enhancement of self-esteem can be accomplished in many ways. For instance, building on existing strengths can add to a sense of mastery, which can enhance self-esteem.

Some people may choose to work on the enhancement of self-esteem in psychotherapy. As you enhance your self-esteem, self-efficacy may also be enhanced. You may find that you’re better able to control rumination.

7. Try meditation

Meditating can reduce rumination because it involves clearing your mind to arrive at an emotionally calm state.

When you find yourself with a repeating loop of thoughts in your mind, seek out a quiet space. Sit down, breathe deeply, and focus on nothing but breathing.

8. Understand your triggers

Each time you find yourself ruminating, make a mental note of the situation you’re in. This includes where you are, what time of day it is, who’s around you (if anyone), and what you’ve been doing that day.

Developing ways to avoid or manage these triggers can reduce your rumination.

9. Talk to a friend

Ruminating thoughts can make you feel isolated. Talking about your thoughts with a friend who can offer an outside perspective may help break the cycle.

Be sure to speak with a friend who can give you that perspective rather than ruminate with you.

10. Try therapy

If your ruminating thoughts are taking over your life, you may want to consider therapy. A therapist can help you identify why you’re ruminating and how to address the problems at their core.

Source: https://www.healthline.com/health/how-to-stop-ruminating

Rumination: Signs, Symptoms, Causes, Statistics, & Treatment Learn about what rumination is, what causes it, how it relates to depression and anxiety and what the signs and symptoms of rumination might be.

Henry Ford once remarked "Whether you think you can or can't, you are right." What you believe, goes.
The Ford Motor Company founded by Henry Ford became one of the largest and most profitable companies in the world.

The choices you make today and the believes you have today determines your life from here on.
The biggest obstacle to your happy life, abundant life, healthy life can be you yourself.

What are you doing today, what choices are you making on daily bases to live your happiest life?
Do you believe you can?

Take your time to Practice Loving Kindness.

May you be happy,
May you be healthy,
May you be safe and protected from harm,
May you have compassion towards yourself and others,
May you be at ease

* Mindfulnessman

Making changes in ones daily life can be challenging. Self-discipline is insufficient when it comes to fulfilling your commitments, even those that are good for us-which is why most New Years resolutions fail.* As the New Year is approaching, are you thinking of your New Years resolution?
In the book "Power of Full Engagement ", Jim Loehr and Tony Schwartz provide a different way of thinking about change.
Rituals. "Building rituals requires defining very precise behaviours and performing them at a very specific times-motivated by deeply held values."
For athletes, being a top performer is a deeply held value, and therefore, they create rituals around training, for most people hygiene is a deeply held value, and therefore they create the ritual of brushing their teeth.
If we hold our personal happiness as a value and want to become happier, then we need to form rituals around that too.
What rituals would make you happier? What would you like to introduce to your life?
New rituals can be difficult to initiate but over time, in as little as 30 days performing these rituals can become a habit.
*"Happier", Tal Ben-Shahar, Ph.D. 2008

www.viacharacter.org
Take the survey and find out what your character strength profile is today!
DM me to find out more.

In early 2000s, Scientists discovered a common language of 24 character strengths (Peterson and Seligman, 2004) that make up what’s best about our personality. It was a breakthrough in Positive Psychology research and a discovery Positive Psychology coaching is based on.
Everyone possesses all 24 character strengths in different degrees, so each person has a truly unique character strengths profile.
Our top 5 character strengths, ones we use very often are called our Signature Strengths. I like to think of them as our SUPERPOWER! Just like Flash has super fast speed our Signature Character Strengths are there for us to tap into whenever we need.
What is your character strengths profile and signature strengths? Take the survey to find out.
www.viacharacter.org