Mindset Mastery with Deirdre Maguire

Have you ever felt a sense of fear, panic, or overwhelm - even when you know it’s not rational?    Learning how to get rid of anxiety is essential to living a normal life.  

You want to live a full life, not be tied down by hesitation and fear.      Anxiety is your body's way of signaling that something needs attention.   It's a call to action, not a life sentence.   take proactive steps to understand and manage it, you can harness this energy, turning it from a crippling force into a powerful motivator for positive change and growth.        

Affirmation of the week.. 💎   (use this when Anxiety arises)   "I am in control of my thoughts.  I choose peace and calm in this moment."    Here are 3 steps to help you when you feel anxious;    

1. Cultivate Awareness  Observe your thoughts and emotions without judgment.  Recognize that anxiety often stems from a desire to control the future.  

By being aware you can create a space where you can choose a different response.    

2.Engage in Physical Activity  
 
2.1. Breathe  
2.2. Interrupt the pattern of thinking you are in. Exercise can be a powerful anxiety reliever.   
Move  
Go for a walk.  

3.Practice Mindfulness Meditation  Spend a few minutes each day practicing mindfulness to bring your attention to the present moment. Sit quietly, focus on your breath, and gently bring your mind back     |   
 
 
 
 

 
 
  |    "Fear does not prevent death. It prevents life."     |   

Let’s kick things off with a light-hearted question!

1.When was the last time you had a good or a wee cry ?

1.           Different catalysts have different chemical makeup. 

2.           This means  the tears that you cry from chopping onion versus the tears that you cry when you're grieving look totally different under microscope. 

Tears – the facts 

Rose Lynne Fisher

“The Topography of Tears”

American  Photographer expert in Microphotography. 

“Tears are in the medium of our most primal language for  moments as unrelenting as death, as basic as hunger. 

They are  the evidence of our inner life overflowing  into consciousness.”

They release us to the  short circuit of feeling good. Shedding tears is  shedding old skin. 

Here are the facts 

·    Tears release oxytocin and endorphins that help ease your physical and emotional pain. 

·    Tears hold stress hormones that they intentionally evacuate from your body. 

·    Tears calm your  sympathetic nervous system.

·    lower your heart rate, 

·    lower your blood pressure.

·    They're intentional, functional and helpful.

 3-step action plan to help men deal with crying in a healthy and empowering way.

Step 1: Acknowledge and Accept Your Emotions 

Step 2: Find a Safe Space  A private place

Step 3: Reflect and Reframe 

Step 1: Acknowledge and Accept Your Emotions 

• Recognize the Importance: Understand that crying is a natural human response to emotions. It’s a sign of strength, not weakness.
• Self-Acceptance: Allow yourself to feel. It’s okay to cry.
• Avoid Suppression: Suppressing emotions can lead to mental health issues. Acceptance is the first step toward emotional well-being.

Step 2: Find a Safe Space 

• Private Moments: If you’re uncomfortable crying in public, find a quiet and private place. This could be your room, car, or any safe environment.

• Trusted Confidant: Talk to someone you trust – a friend, family member, or therapist. Sharing your feelings can provide comfort and perspective.

• Journaling: Writing down your thoughts and feelings can be a cathartic process. It helps in processing emotions and understanding their roots.

Step 3: Reflect and Reframe 

• Reflect:  take  time to reflect. What triggered your emotions? Understanding the cause can help manage future reactions.
• Reframe: Change the narrative around crying.  view it as  a step toward emotional healing.
• Growth Mindset: Embrace the experience as part of your personal growth towards becoming more emotionally intelligent and resilient.

Conclusion 

 Crying is a natural and essential part of the human experience.

 By 

·    acknowledging your emotions, 

·    finding a safe space, 

·    and reflecting on the experience, you can transform crying into a powerful tool for emotional growth and  taking  control of your mental well-being. 

So, next time you cry, 

I want you remind yourself that your

·    Tears are productive. 

·    Tears  are on purpose.

·    They are intentional. 

And remember Eagles soar alone 

Sparrows flock. 

Have the courage to do the clever thing cry when it’s called for .Bottom of Form

Is there something in your life that you would like to improve,to have,to get,to change?

Whatever it is 

Step one is more information opens the door! 

Here’s what you need to know! 

The Inside Scoop 

1. Your thoughts create your future.

2. 60,000 70,000 thoughts per day and 90 % are repeated. 

The principles of Neuroscience say that

 Nerve Cells that fire together wire together 

3. Our current results are the  proof  of  our past thinking.

Based on studies by Doctor Joe Dispenza  NYT Best Selling author Breaking the Habit of being yourself 

Formula 

1. Create a vision of what you want and hold the vision.

Get beyond yourself. 

2. Connect to the emotion of the vision – now! 

Install new circuitry. 

Select a new possibility and emotionally embrace the future every single day! 

3. Practice – With ease flow and joy. 

Sustain a modified state of mind. 

If you want a different result you have to 

1.             Think about your thinking. 

2.             Ask yourself What are the emotions I live by everyday ?

In closing: 

The Stress Solution Success  System 

 3-steps solve any problem standing in the way of your goals:

1. Identify Limiting Beliefs: Uncover and challenge the thoughts that are holding you back.

2. Reframe Your Thinking: Replace negative patterns with your  empowering, positive vision

3. Take Consistent Action: 

Practice living FROM there daily until it becomes your new reality

“When the pain of staying the same 

outweighs the pain of change 

then you will take action” 

Be defined by your vision of the future –

not living by the memories of the past ?

Can you stay in the unknown?

Become worthy to receive ?

 Can you Get to the end of your belief ?

1.                        Reflect 

2.                        Rehearse 

3.                        Reactivate new circuitry

1.                         Ask, “how would I love it to be?”

2.                         Write it out in the present tense. “I am so happy and grateful now that..

3.                        Assume the feeling of the wish fulfilled. Feel it. Close your eyes. Go inside. Pretend. 

4.                        act like you are that person now. Behave from there now.

5.                        Rinse and repeat.

PS. 

"You are braver than you believe, 

stronger than you seem,

 and smarter than yo

Topic: Overcoming Negative Self-Talk

Do you hear voices Frank?

Have you got any stories /jokes about it ?

Would you know what you say to yourself in certain circumstances ?

Example 1: "I'm not good enough to do this job."

Example 2: "I'll never be able to lose weight and get fit."

Example 3: "I always mess things up."

Negative self-talk can be significant 

barrier to mental wellness and 

personal growth. 

It can undermine your confidence, 

increase stress, 

and hold you back from achieving 

your potential.

Action Steps:

1.   Identify and Challenge Negative Thoughts:

1.   Awareness:

2.   Challenge: Once you identify a negative thought, challenge its validity. 

3.   Practice Self-Compassion:

Example 1: "I'm not good enough to do this job."

Identify and Challenge Negative Thoughts:

Awareness: Recognize this thought as soon as it occurs.

Challenge: Ask yourself, "What evidence do I have that I am not good enough? Have I succeeded in similar tasks before?" Remind yourself of your qualifications and past achievements.

• Replacement: Replace the negative thought with, "I have the skills and experience to handle this job. I can learn and grow from any challenges that come my way."
•  

Example 2: "I'll never be able to lose weight and get fit."

• Practice Self-Compassion:

Acknowledge: Understand that many people struggle with fitness goals and it's okay to find it challenging.

Be Kind: Instead of being harsh on yourself, say, "It's okay to take small steps. I am working towards a healthier lifestyle."

Encouragement: Focus on the progress you've made, no matter how small. Celebrate small victories, like choosing a healthy meal or completing a workout, and remind yourself that each step is a move in the right direction.

Example 3: "I always mess things up."

• Affirm Positive Beliefs:
   
  • Affirmations: Create affirmations like, "I am capable of learning from my mistakes," and "Every experience is an opportunity to grow."
•  
  • Repetition: Repeat these affirmations daily, especially after encountering a setback.
•  
  • Reframing: Reframe the thought to, "Mistakes are a part of the learning process. Each time I make a mistake, I get closer to 
• 
  

mastering this task."

PS. 

Affirm Positive Beliefs:

o    Affirmations: Create a list of positive affirmations that resonate with you. 

 For example, "I am capable," "I am worthy of love and respect," or "I can overcome challenges."

o    Repetition: Repeat these affirmations daily, especially during times of self-doubt. This practice can help rewire your brain to focus on positive beliefs and gradually diminish the power

of negative self-talk.

By applying these steps consistently, you can transform your inner dialogue and foster a more positive and supportive mindset. 

 Be patient and persistent

Changing ingrained thought patterns takes time and effort.

Inspirational Quote: Dalai Lama

"The way to overcome negative thoughts and destructive emotions is to develop opposing, positive emotions that are stronger and more powerful." – 

Believe in your ability to change your thoughts, and you will change your life.

What do you do when  life just doesn't go to plan.?

When was the last time life didn’t go to plan for you?

 Weather!?  Cancelled events?  Appointment schedule changed?

No one can ever be prepared for the unexpected. 

it’s easy to become  anxious and feel as if your life is out of control.  

Some things are easier  to deal with, like a flat tyre or your child forgetting their lunch. 

But

 What about  the situations in life that loom so large they overwhelm you. 

·       losing a job,

·        the end of a relationship 

·       or an ongoing illness with yourself 

·       or someone you love.   

How do you let go ? It’s all about dealing with emotions 

·       Story about the child, the party and disappointment.

It’s about learning to deal with difficult emotions.

Here’s what to do:

Step 1:  Accept  that it is happening .

Have your go to mantra  “I’ve survived 100% of everything else I’ve been through.” 

Step 2: Focus on what you CAN control. 

Identify the aspects of your life that are within your control and concentrate your efforts there. 

Example - you can't control  others 

but you can control you.

shift the  focus 

more empowered and less overwhelmed. 

Step 3:  Do the work before the crisis.

 Practice  mindfulness  such as meditation 

Try my 

Peaceful Powerful You 21 day Meditation Program

P.S.

In crisis right now?

Gently bring your focus back to what you are doing right now. 

Take a look at your surroundings - What do see, feel, hear, smell, taste? 

“I am Walking .. I  am seeing  the trees. ..

·       We learn through failure. 

·       Successful people know there is no certainty in life. The certainty is how we will handle life. 

·       Life is not about the goal, it's about who you become. 

Like I say to my Clients and  Freedom Community Members 

“The Solution to Every Problem Is the Same,  

How Can I Look at This Differently?”

Today I want to discuss something that is a problem with some of my Freedom Community members 

Boundaries are the invisible lines we draw 

both with ourselves and in our interactions with others. 

Physical boundaries are the obvious ones – e.g. 

·        sitting beside a stranger on a plane 

·         in a lift .

 What problem does having good ones solve?

They give you

·        balance, 

·        order 

·        control 

which means better relationships better wellbeing which  

·        Stops burnout 

·        Overwhelm 

·        Resentment

Some signs you could be lacking in personal boundaries. 

·         Overwhelming Stress: 

         Always busy?! 

         due to difficulty setting limits 

·         Difficulty Saying No

         fear of disappointing others. 

·         Feeling Taken Advantage Of:

         Consistently feeling taken advantage of in relationships, emphasizing the need to assert limits. 

Here are 3 practical steps to take today, to start implementing boundaries into your life. 

1.                           Self-Reflection: (Great time for the journal!) Begin by reflecting on your own needs, values, and limits. Identify areas in your life where you feel overwhelmed, stressed, or lacking in personal space. 

Consider what boundaries would help create a more balanced and positive experience for you. This self-awareness is the foundation for establishing effective boundaries. 

2.                           Communication: Once you've identified the boundaries you need, practice clear and assertive communication. Be honest with yourself and others about your limits and expectations. 

Effective communication helps others understand your perspective and encourages mutual respect. 

3.       Consistent Implementation: Consistency is key to boundary-setting. Implement your boundaries consistently, both with yourself and with others. This may involve saying no when necessary, prioritizing self-care routines, and reinforcing your limits in various situations. Over time,

Affirmation of the week

“Saying no to others is saying yes to me.”

Have you ever wanted something to happen – been disappointed it didn’t 

 and then were very grateful things turned out the way they did ?

Today, we’re going to talk about something a little different – Letting go and trusting life  

AKA

 releasing the need to control every outcome 

 understanding that not everything will go as planned, and that's okay. 

 -we may think of something as a ‘failure’ or a setback,

 later  we will realize it all happened perfectly!

 By letting go, we make space for growth, learning, and unexpected opportunities. 

 It’s a practice of patience and openness, allowing us to find peace and contentment in the journey itself, rather than being fixated solely on the destination. 

 Example I started my own business but I’ve faced 

Many setbacks not least Cancer, covid 

But I’ve stayed committed to my vision,

learning from ‘failures.’

 Each setback becomes a lesson, not a defeat, bringing them closer to their goals.

Stay motivated, confident turning roadblocks into stepping stones 

 Present moment awareness keeps us grounded amidst life's changes. 

 Here are 3 simple steps to bring you right back into the present moment 

1.                Scan your body. Take a moment to conduct a quick body scan, starting from the top of your head and slowly moving your attention down to your toes. As you scan each part of your body, consciously release any tension you notice. For example, drop your shoulders, unclench your jaw, and soften your facial muscles. Letting go of physical tension helps to anchor your awareness in the present moment, promoting relaxation and mindfulness. 

 2.                Pause and breathe. Box Breath. 

 3.       Make time for mindfulness: Incorporate mindfulness practices into your daily routine.

·      such as meditation, 

·      yoga, 

·      or mindful walking. 

PS.  Affirmation of the week 

 Say this out loud with me now  Frank (and anytime you feel overwhelmed)

 ‘I release and let go. 

 I Move with the flow!’ 

P.S. “You can’t connect the dots looking forward, 

you can only connect them looking backwards” 

- Steve jobs 

 1.                Set your intention.

2.                Imagine it in full technicolour.

3.                Write it down as if its real now “I’m so happy and grateful  now that ...”

4.                Read it out loud every day.  

5.                Take action. 

1.      Breathe out slowly, releasing all the air from your lungs.

2.      Breathe in through your nose as you slowly count to four in your head. ...

3.      Hold your breath for a count of four.

4.      Exhale for another count of four.

5.      Hold your breath again for a count of four.

6.      Repeat for three to four rounds.

How do you see yourself ?

 Do you know what your self image is ? 

Mental Blueprint   if we want lasting change this is where we go 

Theatre of the mind 

A person cannot rise above how the see themselves 

 Direct correlation between our self-image and the results we get. 

we cannot outperform the image we’ve created in our minds. 

It’s an inside job.

To figure out what your self-image is, all you have to do is examine each area of your life. 

results are you getting in your relationships, health, income and work? 

To re-make your life, you must build a new self-image. 

It will take some effort, but everything outside will begin to change as soon as you start to alter the image. 

Here’s how 

1.             See where you succeeded. 

2.             Feel it.

3.             Flip from memory to Imagination  and FEEL  it in the future ! 

Feel like a winner !

Affirmation of the week.. 💎

"When I shift my perspective, the world transforms before my eyes, revealing new possibilities and opportunities." 

To be the change you want to see, you must start seeing and thinking of yourself differently.  

Here are 3 steps you can take right away 

1. Visualise: 

2. Write It Down: 

3. Choose One Thing to Change: 

If you’d like further support, as always – Freedom Community online support group 

 There is no way to happiness.  Happiness IS THE WAY 

"It’s not who you are that holds you back, it’s who you think you’re not!" 

This week it’s all about 

feel the fear and do it any way! 

It’s a crucial part of personal growth.

When was the last time you felt the fear and did it anyway?

Mine a box jump in the gym. 

1.Felt it.

2.Made the desire to do it bigger than the fear. (Imagined it done) 

3.Practiced often on a smaller one (bite sized chunks)

4.Did it! 

5.Did it again! 

However, by facing fears head-on, we open ourselves up to transformative opportunities and profound personal development. 

3 steps to get you from where you are to where you want to be!

STEP 1 - Identify Your Fears: The first step to conquering fear is to shine a light on it. 

Take a moment to identify and acknowledge what exactly you're afraid of. 

When it comes to facing our fears, it's crucial to go beyond the surface-level discomfort.

 For example  the fear of meeting a significant other: On the surface, it may seem like a simple reluctance, but when you go deeper you  uncover a fear of being hurt or betrayed stemming  from past experiences of disloyalty or abandonment. 

Whether it's fear of failure, rejection, or the unknown, understanding

 your fear is the cornerstone of overcoming it.   

STEP 2 - Challenge Your Beliefs: 

Once you've identified your fears, 

question the beliefs underlying them.

Ask yourself:  Are they serving me, or holding me back?

 Challenging the validity of your fears,  strips away their power over you. 

By challenging these beliefs, you can  to dismantle their hold over you and see them for what they usually are: 

limitations that can be overcome with a shift in perspective and mindset. 

 STEP 3 - Take Courageous Action: 

Courage is not the absence of fear but the willingness to act despite it. 

Take small, deliberate steps towards facing your fears.

 Start with manageable challenges and gradually expand your comfort zone.

 Remember, each step forward, no matter how small, brings you closer to freedom from fear and closer to your full potential. 

fear is natural, but not insurmountable.   

Affirmation of the week.. 💎 

"I welcome fear as a chance to grow.