Posted tagged ‘Core Health’

The Trick to Getting Things Done!

May 21, 2014

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Research shows that about 20 per cent of adults are chronic procrastinators. Despite all the proven benefits of being productive, many of us tend to put off until tomorrow what we need and even want to do today. Yet, what we don’t realise is that it’s undermining our happiness. It stresses us out and prevents us from reaching our goals in life. Studies suggest that procrastinators tend to be more stressed than people who don’t have this habit.

But why do we procrastinate? Despite knowing that they will probably be worse off after delaying their tasks, why do some people still procrastinate? Why would a married couple delay having a child? Why would a person not leave the job he hates? Why would others prefer to defer a difficult project and prioritise easier ones? It’s not that they are lazy or laid-back.

Research shows that procrastinators may actually dread failure. They may have a fear of success, an urge to be defiant, a perfectionist streak or a need to take risks. All these behaviours affect their ability to make decisions.

How about you? What triggers you to procrastinate? Check the following procrastination triggers and how you can address them.

Fear of failure

Fear of failure. We all have a bit of it. Who doesn’t want to fail? But if your fear of failure is so great that you no longer want to try new things anymore, procrastination becomes a big issue. Perhaps you hardly ever work out because you fear feeling so tired and worn out. Or you don’t apply for promotion because you fear getting rejected.

The next time you are faced with a difficult challenge, give yourself a chance to take the risk. Remember, getting something done is better than not doing anything at all. Who knows – it could take you to your dreams or unlock the door to new opportunities.

Cramming

Do you thrive on the excitement of scrambling to hit deadlines? Do you prefer staying awake for two consecutive nights just to finish off a report which you could have done earlier? The habit of cramming is one of the most common triggers of procrastination. You probably think there is plenty of time to do things so you just wait until you have very little time left.

If you think you’re at your best when under pressure, prove it. Do it hours before schedule, as you always do. Then, try doing the task ahead of time. You will most likely notice that your overall routine seems a little saner and that you have more free time on your hands when you knock stuff off early.

Additional Tips to Stop Procrastination

Start your day early.

Not only can you stretch your time by waking up early. But also, you get to enjoy quiet moments and have plenty of time reflecting and planning your daily routine. Starting your day early helps you concentrate on a few big tasks as soon as you get up and get a bunch of work done that would have taken many more hours during the bustle of the day.

Go to sleep early.

You can’t wake up early if you don’t go to sleep early. You need to recharge your batteries to sustain your daily activities. Exhaustion is definitely a motivator to keep procrastinating.

Don’t overwhelm yourself. Take easy on your to-do list.

Accomplishing tasks, no matter how small, gives you a higher sense of accomplishment – which in turn boosts your motivation to handle bigger tasks. Try starting with smaller tasks and reserve more of your energy on more difficult activities.

Think of an ominous task.

Think of something you really don’t want to do (.e.g. clean the attic, wash the dishes, or do the laundry). Soon you’ll find yourself doing what you really need to do because it’s better than the dreaded chore. You will also realise that even though some activities could be mundane, they are not really as bad as those chores you hate.

Set up daily reminders.

Whether it’s every 15 minutes, 30 minutes, or one hour – set up a reminder that you should be working on something and not wasting your time. You can also set up reminders that give you motivational quotes.

Make yourself accountable.

Give yourself the full responsibility of every task you handle. This ways, you are motivating yourself to push harder and give it your best. Consider announcing your change publicly. Be vocal about it. Hit the social networks, blog, write letters, and do whatever it takes to make yourself more accountable to getting work done.

Become mindful

Be aware of what you are doing. Don’t get mindlessly stuck on social networks and leisure activities that distract you and prevent you from getting more work done. And don’t forget to give yourself some quiet time. We are constantly plugged in to our digital world. It can be overwhelming and stressful. Give yourself at least 15 minutes of quiet every day to refocus and be with yourself.

Let me know which tricks work best for you,

Richard Scott
Clinical Hypnotherapist
http://www.greymatterz.co.uk

facebook.com/greymatterzhypnotherapy

Twitter: @RichGreymatterz

Is your child suffering from Stress & Anxiety?

February 27, 2013

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Children experience various forms of anxiety and stress from the moment they are born?

Sometimes, it is easy to spot whether a child is anxious by their crying and clinging behaviour. But as they advance in age, children may start hiding their anxiety. Nevertheless, it will still reflect in their actions.

You can help your child effectively deal with anxiety and stress through the following:

Schedule a ‘fun’ time.

Piles of homework can certainly drain your child energy and make them prone to anxiety and stress. Even sports activities can be physically and mentally stressful too. So make sure they have time to have some ‘pure fun’. You can organise fun yet relaxing activities, such as drawing, painting, a tea party, build a secret ‘Den’ or even play some games that don’t require too much competition.

Teach your child to become his own superhero.

It is very common for children to have fears, just as adults do. But the problem with many parents is that they tend to encourage their kids to avoid their fears, instead of facing them. But the more they hide from their fears, the more they will be hunted by it. So slowly, help your child become used to the things they fear the most. Normally, anxiety is reduced in 20-45 minutes of staying in the fear-provoking situation. If your child is suffering from intense fear or phobia, it is advisable to seek therapy as soon as possible.

Emphasise their good side.

Children with severe anxiety tend to focus on their negative side – their flaws, things they cannot do, etc. Negative thinking makes your child hate herself and other people. You can help your child become more positive by giving attention to their good side – talents, skills and strengths. Congratulate your child for scoring high in their test, maybe teach them some new skills, and surround them with positive people.

Make sure your child sleeps on time.

Lack of sleep has been found to make children more irritable and stressed. It is important that they get at least 8 to 10 hours of sleep every night. To promote quality sleep, set a bedtime schedule that must be strictly followed even during weekends.

Enhance their problem-solving skills.

Critical thinking must be developed at the earliest age possible. If you keep on solving even the little problems your child encounters, they will just learn to become dependent on you. Now, what if she faces a problem at school and you aren’t there? It will make your child more anxious and exhausted. Allowing your child to solve their own problems (with your guidance of course) will greatly benefit them, especially as they grow older.

Organise relaxation exercises.

Perhaps one of the best relaxation techniques can be taught to your child at night in the form of a bedtime story. At night as your child closes their eyes to sleep, you may ask your child to think or imagine a very relaxing place, such as a garden or a magical place, and have them imagine what that place looks like. Ask them to listen to the sounds in this place, to describe any smells or tastes. Ask them if it’s a hot, cold or warm place or is it just right.

Have them create their own story about this place and encourage them to go exploring this safe and magical place.

This technique engages with the child’s imagination and these techniques are very commonly used in hypnotherapy, a discipline which has been scientifically proven to reduce anxiety symptoms and relieve stress.

Be the role model.

You don’t expect your child to become free from stress and anxiety if you yourself are having similar issues! Children follow what their parents do. For them, anything you say or do is right. So be the role model of your own child. Positivity is contagious. If you are always positive, your child can easily acquire your personality through ‘transference’ without you having to do so much effort!

Never lose hope.

No matter how hard it is, never stop trying. Anxiety and stress can be very hard to overcome but it doesn’t mean your child wouldn’t be able to deal with them anymore. Just keep following these tips and discover a great difference.

Also, you may want to see a therapist to guide your child. A professional practitioner is equipped with the skills and knowledge to reduce anxiety and stress in children, just as they can effectively deal with adult issues.

I hope these tips help you to help your child back into a positively stress-free lifestyle. But remember, if you have any questions or would like to seek further help you can contact me through the methods below.

All the best,

 

Richard Scott
Clinical Hypnotherapist at Grey Matterz
Part of the Core Health Centre.

http://www.greymatterz.co.uk

email: info@greymatterz.co.uk

Are we really in ‘The Matrix’?

February 16, 2013

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Being rational beings, it is our nature to make interpretations out of many thingssurrounding us, from the events that are happening, to the situations we’re into, and the emotions we feel. Sometimes, such interpretations are correct. Many times though, they’re wrong.

The way we interpret things around us may help us see the truth behind every event or situation we experience. Or, it could also distort the reality and make us believe negative things that have never existed at all!

There are many ways by which we distort reality. Here are some of them:

All-or-Nothing Thinking

Some people see things in extreme. This means a small, unnoticeable error in the project they are working on means it’s a complete trash; if someone doesn’t love them, it means that person already hates them; if they didn’t get it right the first time, they can never ever get it right no matter how they try. In short, they are the ‘all or nothing’ people. They often miss the reality that often, some things aren’t always one way or the other way around. They ignore that fact that there’s always ‘shades of grey’.

Conclusive Thinking

There are people who are fond of generalising things. Unknowingly, they are actually distorting the reality because they tend to look only at one angle of their life and make a conclusion out of it. For instance, if they fail in a business, their tendency is to stop and never try again – thinking that ‘once a failure, always a failure’.

Fortune-Telling

No one can ever predict what’s going to happen in the future as we can’t tell exactly what’s going to happen tomorrow or in the next few hours. Still, there are people who act as if they are fortune-tellers – predicting the future with strong conviction as if they were realities of the past. You’ll often hear them saying ‘I won’t ever make it’, ‘I will never find true love’, ‘I will be depressed for the rest of my life’, ‘I’ll never become rich’, etc.

Emotional Reasoning

Sometimes, our emotions can be deceiving because they often rule out our rational judgement. But basing on emotions alone is not enough to establish reality. For instance, a person who feels he is a failure doesn’t mean he is indeed a failure in reality. It is normal to experience emotional ups and downs. Assessing your emotions and their real cause is the key towards determining whether it speaks of reality or not.

Mind-Reading

Just because your friend ignored you the other day doesn’t mean she is mad at you or she doesn’t care about you anymore. Maybe, she just didn’t see that you were there, or she was thinking of something else that she didn’t notice your presence. Just because your spouse didn’t greet you a ‘Happy Valentine’s Day’ doesn’t mean he or she doesn’t love you anymore. It’s possible that they’re into a surprise dinner date, or so caught up with problems at work. Being judgemental towards other people’s behaviour can certainly ruin one’s personal and social relationships.

Taking the Blame

Some people tend to distort reality by being too paranoid, thinking that every negative accusation, remark or criticism is directed towards them. This way of thinking can greatly affect your wellbeing and stress you out because you tend to feel guilty and responsible for things you haven’t done!

Mythical Thinking

Conventional views can ruin your judgement and distort the way you perceive reality. For instance, if you see a couple who don’t seem to mind each other – one is browsing on his mobile phone and the other is very absorbed in her reading, it’s easy to conclude that they not the ‘sweet type’ or they don’t care about each other. But that scene which only took few moments is not enough to interpret their relationship correctly. Above all, keeping in mind that your interpretation of things around you may be faulty or incomplete will prevent you from making hurtful and distressing judgments.

Positive Thinking to Restore Reality

All the ways mentioned above usually spring from negative thinking. They all can bring you pain, discomfort, and distress. When your mind is full of negative thoughts, you will never feel at peace.

To correct the habits that tend to distort your view of reality, you should learn how to think and respond positively. Opening your mind to possibilities without going away from the facts is healthy. But if you always make interpretations from a negative point of view, you are simply exposing yourself to things that will make you anxious, and later on, depressed.

If you need some help to change your own thoughts, contact me, I’ll be happy to help you.
Happy Thoughts,

Richard Scott
Clinical Hypnotherapist
www.greymatterz.co.uk
Part of the Core Health Centre
www.corehealthcentre.co.uk