In Touch Coaching LLC

Life balance is the key to a happy life. There's always room for improvement. What area in your life do you need to focus on?

Here are the key areas for life balance:

* Romance & Intimacy
* Spiritual Alignment
* Career Life Purpose
* Fun & Recreation
* Friends & Family
* Money
* Health
* Physical Environment

I am here if you need help in any of those areas.

If you repeat negative stories to yourself, you will only create more negative thoughts and feelings. If you repeat positive stories to yourself, you will create more positive thoughts and feelings.

Look for the good in every bad situation and focus on what you learned from it and how you can grow from it. If your story is already positive, then be grateful and share your positive experiences to attract more good things in your life.

One predictor of a healthy relationship is being able to accept influence from your partner. Studies have shown that women are able to accept influence from their husband's, but a husband's ability to be influenced by their wife is less accepted. For example, a wife may suggest an idea to her husband, but he dismisses it. Another friend may suggest the same idea and he accepts it. This can be hurtful to your partner and your relationship. A healthy relationship only occurs if both partners are able to accept influence from each other.

When couples come to me, I observe how critical they are when they speak to their partner. They often blame, list off several things they don't like and/or bring up past issues. This can escalate into a conflict and hurt their partner's feelings. I tell them how to edit themselves. Specifically, if it won't matter in 5 minutes, then let it go. I also tell them to journal their angry thoughts and feelings before they express critical thoughts to their partner. You can't take back hurtful words. However, if they must express critical thoughts, then they should start with what they love and appreciate about their partner first. Then, softly discuss something they would like them to change (if possible). No one wants to be criticized, so it's important to convey the message in a non-critical tone. Couple's who are open, honest and deliver feedback softly are happier than couples who don't.

I always tell my clients to express gratitude toward their partner daily. When you appreciate something your partner does for you (big or small), you should tell them. Don't take them for granted and expect them to do it. Telling them you appreciate them will also be reciprocated when you do something for your partner. Expressing gratitude will cost you nothing, but failing to express gratitude can cost you everything.

I have been working with one of my clients on cognitive restructuring (replacing negative thoughts) and I suggested they find a positive mantra they can use often. My client shared this quote with me yesterday. Although I have heard it before, I thought it was worth sharing with you.

Many of us accept less than what we deserve. There are many reasons for this such as denial, fear, guilt, disappointment, wanting to be accepted, etc. Whatever the case may be, we teach people how to treat us. If you don't respect yourself, then you can't expect others to. It's not too late to set boundaries with your partner, friends, family, and/or co-workers. If they cannot respect your boundaries, then you have a choice to stay or walk away.

Happy Valentine's Day everyone! ❤️

If you are married or in a relationship, always remember to appreciate your partner daily and don’t take them for granted. Tell them you are grateful for everything they do on a daily basis no matter how small or insignificant you think it may be. If something bothers you, communicate your feelings calmly…don’t hold your feelings in until you say things you regret later or let resentment build. Communication is key and can resolve most of the problems you think you have in your relationship. If you are single and cannot seem to find the right person, you may be repeating old patterns that you need to break. These are just a few things I talk about as a relationship coach to my clients. Lastly, remember that happiness comes from within and not from someone else. And always have an attitude of gratitude!

It is the last day of the month, which has gone by fast. Did you make a New Years resolution? If so, how are you doing with it/them? If you are accomplishing your goals, that's awesome! Keep going! If not, determine what went wrong. Write down what you would like to accomplish. If there's more than one goal, make a specific plan for each goal. Then, focus on one goal at a time.

"A goal without a plan is only a dream" ~ Brian Tracy

Happy 2023 Everyone! Take some adventures and make some new memories this year. Set goals and plan how you will follow through. Most importantly, be with those who love, appreciate, respect and value you. May you have health, wealth and happiness this year and always!

In my last post, I discussed physical strategies for overcoming worry and anxiety. Today, I am discussing the importance of changing your perspective and how you can accomplish this to overcome anxiety.

The way you view life and the challenges you face determines whether or not you’ll be anxious when faced with a potential difficulty. For example, if you’re always worried about feeling embarrassed or what others think about you, you’re going to be more anxious than someone who doesn’t care about what others think.

Protecting the psyche is a huge job, but a healthy perspective on life and challenges can heal anxiety from the inside out. Consider adopting these perspectives:

• Life is short. If you had one month to live, how many of your current worries would still bother you? Most of your worries would disappear, because you would be focused on living in the present moment and making the most of your life right now.
• Realize that others aren’t really paying attention. Most of our concerns are based on the opinions of others, but the truth is that most people don’t really care. They don’t care what kind of car you drive, if you fail, or gain a few pounds. If they do care, then maybe they shouldn’t be a part of your life.
• Avoid taking things personally. You can’t control the attitudes and perceptions of others. Learn to be free from the opinions of others.
• Few of your worries actually come true. One study showed that 85% of worries didn’t happen. Of the 15% that did occur, 79% said the problem was easier to deal with than expected.
• Don’t waste your time worrying. If you can fix a problem, then do something about it. If you can’t, then there’s no benefit in wasting your time worrying about it. At the very least, plan for the worst-case scenario, so you can stop worrying about it.

Life is full of challenges. You have the right to view the world any way you want. Create a perspective on life that serves you and either reduces your anxiety or makes good use of it.

In my next post, I will discuss the importance of mindfulness.

In my last post, I discussed accepting worry and planning for the worst possible outcome. Today, I am discussing physical strategies for overcoming worry and anxiety.

Physical strategies are mostly lifestyle changes. One physical culprit that causes anxiety is diet. Some food that causes discomfort include: Dairy, gluten, processed meats, nuts, and caffeine, etc. However, foods that reduce anxiety include: fruits, vegetables, legume, organic meat, and water. Try making these dietary changes for a week and see how you feel.

Another healthy physical change to help overcome anxiety is exercise. Exercise reduces stress and worry. More specifically, exercise releases endorphins and allows you to focus on other things. Exercise also allows you to sleep better. A lack of sleep can lead to physical stress and anxiety. When you get good quality and quantity sleep, you will be able to handle anxiety and other stressors in your life better.

Lastly, using relaxation techniques will reduce anxiety and stress. Some relaxation techniques you can try are using a hot tub, massage, and even sexual intimacy. When you change your diet, add exercise, get plenty of sleep and use relaxation techniques, you will reduce your anxiety, worry, and stress. These lifestyle changes are beneficial to your health.

In my next post, I will discuss the importance of changing your perspective and how you can accomplish this to overcome anxiety.

I have been discussing strategies for overcoming anxiety. In my last post, I discussed learning how to say “no” to requests to lower anxiety. Today, I am going to discuss accepting worry and planning for the worst possible outcome.


Worry and anxiety are uncomfortable physical sensations that you feel in your body. However, you can move forward if you learn to accept worry and anxiety as a part of life. You don’t have to change your life plans or avoid certain activities because you are worried about something. More specifically, if you find yourself worried about things that haven’t happened (i.e., a flat tire on a road trip, etc.), experts suggest making a plan for the worst possible outcome and prepare for it even if it won’t likely happen.

When you have a plan in place, you will be able to relax because you will know what to do if something does happen. For example, if you are worried about a flat tire on a road trip, then you can plan to have your tires checked before you leave, keep a spare tire with you when you travel, have road side assistance programed in your phone, have tire sealant and/or patches in the car, keep an air pump in the trunk, etc. Accepting worry and anxiety can be challenging, but you can reduce worry and anxiety when you have a plan in place—even when outcomes are unpredictable.

In my next post, I will discuss physical and psychological strategies to help with worry and anxiety.