Mental Health Training

Certain herbs have specific curative effects, and there are many. How­ever, it is not necessary, nor is there usually the time, to become an expert on the subject before you start. Do it gradually build up your botanical knowledge slowly and surely.

Begin by limiting your selection to familiar herbs to the garden and field varieties that flourish locally.

Learn more: https://mentalhealthtraining.info/health-and-wellness/herbal-remedies

Life isn’t always the way we want it to be. All we have to do is to glance at the headlines to see that we live in very uncertain times. The job we thought was safe might not be there tomorrow. There’s always some natural disaster somewhere. And people seem to be more cruel than kind.

It’s easy to get caught up in a negative spiral of self-doubt and anxiety. How do you stay hopeful and positive when around you all you see are negative messages and fear?

Be here now

By focusing on the present, you will find it easier to take a step back and act as an observer. By practising mindfulness, you’ll see you can enjoy the simple things in life, no matter how bad things may seem. All worries and fears of the unknown can melt away if you focus on the present. Look for something in your life for which you're grateful.

Look for ways to exhibit compassion and empathy

Spreading hope needs to start somewhere. Begin with the one person you can control, yourself. By looking for opportunities to pay it forward through random acts of kindness, you then become the impetus for others to do the same. Your compassionate heart and ability to walk in another’s shoes will be the guide to those around you. And even if it’s not? You’ll have at least changed one heart - your own.

Do something

The person without hope becomes stagnant, preferring to hide from the world. If you find that’s the case with yourself, then it’s time to force yourself into action, even if you don’t feel like it. Get out of the house. Call a friend and suggest an outing or go by yourself. Find a green space somewhere because these places have been found to create calm and contentment in those who spend even a few minutes there. The goal is to find a positive action and embrace it, whatever that might be. Pick up litter, hug a child, do something that makes you feel good inside, and there you will find hope blossoming.

It’s so easy to get caught up in the negativity of the world around you. Only by actively seeking hope will you find it. By practising these three steps regularly, you’ll find yourself able to look forward to each day, no matter what’s going on around you.

An essential part of life skills is the development of assertiveness. Without it, you could feel disrespected or disregarded in relationships and career paths. Assertiveness is all about feeling confident in your ideas, thoughts and beliefs that you can ask or demand what you want calmly and effectively.

Assertiveness is also about refusing to accept what you don’t want. For example, if someone cuts in front of you at the supermarket, do you call them on it or just keep quiet? If you don’t speak up, you probably leave the store feeling angry and frustrated.

If you’re an aggressive personality, you may react to the same situation by becoming over-angry and shouting at the person who cut in line. That type of behaviour is unacceptable and can cause serious conflict.

You may have problems being assertive with those in authority – for example, parents, bosses, or others who you feel are “above” you.

You may not have the confidence to speak up around these people for fear that you’ll lose your job or be looked at as confrontational.

Ask yourself the following questions to gauge how assertive you are:

·       Do you speak up when you disagree with someone?

·       Do you do what’s right even though it goes against what others are doing?

·       Would you remind a person about the money they borrowed and need to pay back?

·       Can you ask for help if needed?

·       Can you tell people when you’re disappointed in them?

·       Do you tell someone if they’ve hurt your feelings?

·       If someone is consistently late, do you tell him how it makes you feel?

·       Can you refuse if someone asks you to do something wrong?

Think about the people you admire? Chances are they display the honourable quality of being assertive when needed. There’s a fine line between aggressiveness and assertiveness, but the consequences may be far-reaching.

Common sense can lead you away from being too aggressive to feel hurt, and relationships are lost. As you practice assertiveness in your daily life, you’ll become more adept at knowing when and where the line is crossed and being able to avoid it.

Learn all you can about assertiveness and apply the lessons where needed in your life.

The self-esteem that comes from standing up for yourself and demanding that your rights be respected can transform your life and lead you to success.

One of the joys of mindfulness is that you can do it anywhere! You don’t need to sit in silence for hours, chant mantras, or even close your eyes. Mindfulness means bringing your complete attention to the present, where you are right now, not distracted by memories of the past or anxieties about the future.

Right here, right now.

Here are some great mindfulness hacks you can use to stay grounded and present no matter what time of day or where you are.

Breathe!

You can use the 3 Breaths technique to anchor your awareness firmly in the present. It’s so easy you can do it right now as you’re reading this. Bring your attention to your breath – breathing in slowly and gently, following the path of your breath with your mind. Feel it deep in your belly. Then breathe out slowly and gently, again paying attention to the movement of your breath. Can you feel a subtle energy shift, a calm peacefulness? That is how mindfulness feels.

You can do this anywhere at any time, and no one will know that you are practising mindfulness.

Check-in with your senses

If you’re finding it a little tricky to access your inner peace, or you find your mind is distracted, try the 5 Senses Check-in. Make a conscious decision to disconnect from distractions and focus your awareness on what you can see, feel, hear, smell and taste. This simple exercise will ground you in the present moment anytime you feel stressed or harried.

Seize opportunities

Take every opportunity that comes your way to practice mindfulness. It’s perfect to use times when you might feel frustrated and impatient, like waiting in line or while you’re stuck in traffic. Put a half-smile on your face and watch your breath. Let the breath breathe you—don’t try to control it. In no time, you’ll feel your frustration melt away.

1.    Use mindfulness to create space

No matter how busy you are, you can use mindfulness as a stealth tactic to build some more space into your day. Before you send an email, take time to breathe and notice your breath, then reread the email and decide if you want to send it. As you’re walking along, look up and genuinely see the sky, the leaves on the trees, flowers budding, or blooming? Smile at other passers-by and notice their reactions.

Choose to ignore or switch off all your devices for a while. Instead of jumping in with a reactive response, sit back and listen. Give the other person your full attention and respect, and you’ll have a more meaningful and productive conversation.

https://mentalhealthtraining.info/mental-health/mindfulness/mindful-2

Do you aspire to be a strong leader, respected in your field?

Maybe you want to inspire your team and lead them to great success. If you’re going to step up and become a transformational leader, you should consider adding these characteristics to your management style toolbox.

1.    Know Your Leadership Style

There is no one right way to be the best leader. The style that will work for you is the one that comes naturally. To improve your leadership skills, you need to know what your preferred personal style is. Take some quiet time and reflect on your skills, your strengths, and your weaknesses.

What do you enjoy about leadership? What do you find difficult or shy away from doing?

There are plenty of resources on the internet, like quizzes, to help you work out where your talents lie and give you insight into your management style.

2.    Choose to be a Positive Role Model

Whether you like it or not, your team member will echo your management style.

They will live up to your expectations and follow your example regarding work practices, professional relationships, and motivation.

You can choose to be a leader who only expects the best from their staff, which places the most significant importance on integrity, behaving ethically and professionally, and working hard to get the job done.

3.    Encourage Creativity

Leaders get better results from their team members if they encourage creative thinking. You will get more innovative approaches if you encourage staff to challenge the status quo and think outside the box.

Practice active listening and collaborative problem-solving. Share and celebrate successes and foster creative thinking.

4.    Be Passionate

Enthusiasm is contagious. Share your passions with your team members and show them that you care about the projects you’re working on.

Get them to look beyond the immediate tasks to see what impacts the project intends to achieve. Make their work meaningful beyond just hitting targets.

5.    Be Positive

True leaders stay positive, no matter what the circumstances. It’s a given that there will be hiccups, setbacks, even failures that you will have to navigate with your team.

Their motivation and confidence rely upon you taking an optimistic, constructive perspective no matter what. Celebrate those successes and use failures to learn, adapt, and move forward.

With you to inspire them, your team will stay energized and focused on more and more success. 

Let’s face it. People are going to get under your skin at work. In most cases, you are not in charge of picking the people who you work with. That means you will find plenty of incompatible people in the workplace. But blowing a gasket when someone makes you reach your boiling point could cost you your job.

It would help if you found ways to diffuse your anger. You will not only be the bigger person in doing so; you may even save your job. It will show your company that you can handle pressure, which is an essential aspect of a business.

Your parents and teachers have all told you to count to ten whenever you are angry. This is still good advice. Also, try to walk away from the person or people who are irritating you. You have a greater chance of not saying something you will later regret.

When you are trying to compose yourself, try to put yourself in the other person’s shoes. Perhaps there is something you did that is making them react in a hostile manner. Playback in your head, any interactions you had with that person and see if you did something to upset them.

Keep in mind that you don’t have to cave into people. If they are in the wrong, you’ll want to put yourself in a position of strength, but do it only when you are no longer angry. Businesses appreciate employees who can defuse altercations.

As a last resort, you may need to approach your manager regarding the behaviours of some of your co-workers. If so, present both sides of the situation as good as you can. Your manager will see that you are not trying to manipulate him or her into only seeing your side of the story.

Managers should also keep anger in check. While it’s common for managers to lay into their employees, this behaviour can backfire on them. Good managers need to handle situations in a firm but fair manner, without losing control of their emotions. Otherwise, employees may seek alternative employment. Upper management may start to notice managers who are overly aggressive with their employees and take disciplinary actions.

Find ways to blow off steam. People spend many hours each week working together. There are bound to be heated situations. While not always easy, keeping your composure is going to go a long way in helping you from losing your job.

When was the last time you said no to someone!

Do you find it hard to say no and feel guilty when you do? Unfortunately, it is a common occurrence for many people. If you do are one of these people, it is essential that you learn how to say no and not feel guilty when you do.

Firstly, why is it hard for you to say no?

Is it because you are afraid of what other people will say or think of you? Are you worried that your refusal to help them could affect how they treat you and maybe even ruin your friendship or relationship?

The problem is if you keep on saying yes, many people will take advantage of you, and it will burn you out emotionally. This doesn’t mean that they are necessarily bad, but most people will take the least resistance path. So if you can always be relied on to say yes, you will be the one who is always assumed will do the things no one else wants to.

Remember that saying no doesn’t necessarily mean that you don’t want to help. Sometimes you can’t do it because you’re busy and have other tasks of your own to prioritize. So, don’t feel guilty when you have to say no.

Here are some tips on how you can say no and stop feeling guilty about it.

Offer An Alternative

When you can’t help by saying yes, one of the best ways you can do so is by giving an alternative solution. For instance, if you’re not available to accompany your best friend this week because your schedule is full, try to offer a time the following week. Suggesting an alternative is an excellent way to show that you want to help, even if your current situation won’t allow you.

Don’t Beat Around The Bush

If you have to say no, just say it, direct and short. In many situations, you should not be required to offer an explanation. The more excuses that you give, the more you give hope to the other person. You will also be giving them the power to continue asking you until you give in. Don’t beat around the bush and let them know that you really can’t do what they want right now.

Establish Boundaries Early On

One of the best things that will help you not feel guilty every time you have to say no is to set boundaries. Evaluate what you stand for, your role in the relationship, and why you are saying no. For instance, if you’ve set a price for your service and a prospective client offers you less than what you expect, you don’t have to feel obliged to accept. If it’s non-negotiable, politely decline because it’s outside of your pre-determined boundaries.

Be Assertive Without Being Aggressive

When you say you can’t or don’t want to fulfil a request, be firm about it even when they insist. You have to be assertive and take power by saying you’ll let them know when you can help them. You may have to repeat yourself several times, but stick to your basic answer. Try not to engage if they keep asking you questions or trying to negotiate with you to get you to comply.

Think About Yourself First

Most often, you’re not saying no just because you want to be contrary. Usually, you’re really swamped with work, or you’re too tired to do anything. So, it’s okay to think about yourself first. Sometimes you have to be selfish for your good. Before you say yes, think about how it can affect your personal situation, health, and well-being. You have to say no, especially when you have to take care of yourself first. If you are not well, how can you do more for others?

Don’t Apologize

It may take a lot of practice, but try not to apologize every time you have to say no to someone asking you for something. When you apologize, it makes you feel guilty even when there’s nothing to feel wrong about. Of course, you don’t have to be rude.

You may be finding it hard to say no when someone asks you anything, but learning to do so is an essential life skill. For the sake of your own mental health, you have to think about yourself first, what you stand for, and what your priorities are...... Learn more: https://mentalhealthtraining.info/

At some point in your life, you are going to have to deal with a crisis. Some lucky few people never experience this.

However, most people will. When it does happen, it may at first seem like it’s never going to end. But, it takes some resiliency. And that can help you get through it.

When a crisis hits, don’t go it alone. When others are affected, like family members or friends, keep in touch with them. Talk it out and be there for each other.

Agree to meet frequently to come up with ideas on how to move forward. Don’t keep your feelings to yourself. It’s only going to bottle up, and then you are going to explode with emotions later. By discussing your feelings, you can manage them more comfortable.

Look to outside groups who deal with crises. There are hotlines and websites specifically for this cause. Sometimes, getting an external view of a situation can offer new perspectives. These people may have dealt with problems similar to yours. But, even if they only deal with crises in general, that can still help.

If the crisis is big enough that it is overwhelming you, consider seeking out professional help. There are plenty of counsellors and psychiatrists who can help you get through your darkest moments. The key is to use these resources as soon as possible. It may take longer for them to help if you wait too long.

If you are struggling financially due to the crisis, contact your government to see if financial aid is available. You would be surprised at how much help is available, and people don't use this to their advantage. Government budgets are explicitly created with a certain amount of money for crises.

You can also hit up crowdfunding if there is nothing available in the government coffers. People will often give crisis causes. When you pursue this avenue, make sure you create a video to describe your situation. Videos are a great help when obtaining this type of funding.

If you belong to a church or religious organization, see what is available from them. Either financial help or member involvement may be available. If you need to rebuild your house, for instance, there may be people available within the organization to lend a hand.

People help each other during times of crisis. Don’t be overly proud and refuse help. It can make the difference in staying resilient during the crisis.

You’re almost there! You’ve been preparing for retirement for a while now, and the day is on the horizon. From here, it looks exciting. But have you remembered all the details?

There’s more to preparing for retirement than making sure you have enough money to get by (though that’s a big one) and downsizing your belongings. Chances are you might have missed a few things by avoiding these simple steps:

Power-of-Attorney

No one likes to think they might reach a point where they can’t handle their finances anymore, but in truth, it generally happens to everyone sooner or later. The key is to make sure whoever starts writing the checks, is trustworthy. This is why you don’t want to leave this detail for the last minute. Figure out someone who doesn’t mind managing things and can juggle multiple responsibilities. This might be a relative, and it might not. Pro tip? If you’re choosing your spouse, be sure to add in a secondary in case you outlive them.

Medical Proxy

Like power-of-attorney, your medical proxy makes decisions for you, this time of a medical nature. Don’t make the mistake of thinking just because you have a power-of-attorney set up that they can make decisions regarding your healthcare. These are two separate things! Again, you should never put off this particular task as you never know when you might need it, so be sure to make this a priority. Also, you’re going to want a secondary on this document as well, if you’re using your spouse.

Long-term Care

Speaking of medical things, have you figured out what you’d like to do regarding long-term care? This is something to explore now, while you’re able. You’re also going to want to let your medical proxy know these plans. Have you considered how to pay for this? There are several options, such as Medicaid or even unique insurance plans to help with this.

Living Will

Again, this is something to discuss with your medical proxy, as this document lets others know what you want in life-threatening situations. This is truly something you want to set up, as it clearly states what your wishes are regarding treatment in these situations.

Your Will

Have you determined how you want your assets distributed on death? Who do you want to manage this? You’ll need to appoint an executor to hand these details.

No one likes doing any of these things, but you’ll feel so much better when you do. After all, then there’s nothing to worry about except the enjoyment of your actual retirement. Why not give yourself the gift of peace of mind as you step into this next phase of your life?

Most successful people swear by their daily routines. These are often tested-and-proven habits that deliver the most productivity and satisfaction to their days and lives. In other words, daily routines are our life systems.

But we don’t have to be the CEO or a bestselling author, or a multimillionaire to value our routines and put more intention, and therefore effectiveness, into them. A meaningful life is made up of its little parts, done well each day, contributing to our happiness, success, and progress over time. 

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