A How-To Guide to Doing Cognitive Behavioral Therapy (CBT) Yourself
Cognitive Behavioral Therapy (CBT) is a widely recognized and effective form of psychotherapy that focuses on changing negative thought patterns and behaviors. While working with a trained therapist is ideal, you can also practice CBT techniques on your own to manage stress, anxiety, depression, and other mental health challenges. Here’s a comprehensive guide on how to get started with self-directed CBT.
Understanding CBT
CBT is based on the premise that our thoughts, feelings, and behaviors are interconnected. By identifying and challenging negative thoughts, you can change your emotional responses and behaviors.
The process typically involves the following steps:
Identify Negative Thoughts: Recognize the automatic negative thoughts that occur in response to situations.
Challenge Negative Thoughts: Evaluate the evidence for and against these thoughts.
Replace Negative Thoughts: Develop balanced, more accurate thoughts.
Change Behavior: Adjust your behaviors based on these new, healthier thoughts.
Steps to Practice CBT on Your Own
1. Recognize Negative Thoughts
Start by keeping a thought diary. When you notice a negative emotion or reaction, write down:
The situation: What happened?
Your thoughts: What were you thinking?
Your emotions: How did you feel?
Your physical reactions: Any bodily sensations?
Your behavior: What did you do?
This process helps you become aware of the patterns in your thinking.
2. Evaluate the Evidence
Once you’ve identified a negative thought, question its validity. Ask yourself:
What is the evidence for and against this thought?
Are there any alternative explanations?
Am I overgeneralizing or jumping to conclusions?
What would I tell a friend who had this thought?
By critically analyzing your thoughts, you can see them more objectively.
3. Challenge and Replace Negative Thoughts
Replace your negative thoughts with more balanced ones. For example:
Negative thought: “I’m a failure because I made a mistake.”
Balanced thought: “Everyone makes mistakes. I can learn from this and improve.”
Write down these balanced thoughts and refer to them when you notice negative thinking patterns.
4. Adjust Your Behavior
Behavioral experiments are a key component of CBT. They involve testing out new behaviors to see if they lead to different outcomes. For instance:
If you have social anxiety, gradually expose yourself to social situations and observe the results.
If you avoid tasks because of fear of failure, break them into smaller steps and tackle them one at a time.
Track your progress and note any changes in your thoughts and feelings.
Tips for Success
Set Realistic Goals: Start with small, achievable goals and gradually work towards larger ones.
Practice Regularly: Consistency is key. Set aside time each day or week for CBT exercises.
Be Patient: Changing thought patterns takes time. Be patient with yourself and acknowledge your progress.
Seek Support: While self-directed CBT can be effective, don’t hesitate to seek support from friends, family, or online communities.
Use Resources: There are many books, apps, and online courses designed to guide you through CBT techniques.
Helpful Tools and Resources
Thought Diaries and Worksheets: Printable or digital templates can help you track your thoughts and progress.
CBT Apps: Apps like MoodKit, CBT Thought Record Diary, and Woebot provide structured exercises and reminders.
Books: “Feeling Good” by Dr. David Burns and “The CBT Toolbox” by Jeff Riggenbach offer practical advice and exercises.
Online Courses: Websites like Coursera and Udemy offer courses on CBT fundamentals.
When to Seek Professional Help
While self-directed CBT can be beneficial, it’s important to seek professional help if you:
Feel overwhelmed or unable to manage your thoughts and emotions.
Experience severe anxiety, depression, or other mental health issues.
Have thoughts of self-harm or suicide.
A mental health professional can provide tailored guidance and support.
30 Lifestyle Changes for Better Mental Health: Diet, Sleep, Exercise, and More
Eat a Balanced Diet: Incorporate a variety of fruits, vegetables, whole grains, and lean proteins into your meals.
Stay Hydrated: Drink plenty of water throughout the day to keep your body and mind functioning well.
Limit Sugar Intake: Reduce the amount of sugary snacks and drinks you consume.
Eat Omega-3 Rich Foods: Include foods like salmon, walnuts, and flaxseeds to support brain health.
Avoid Processed Foods: Minimize consumption of highly processed and fast foods.
Eat Regular Meals: Maintain a regular eating schedule to keep your energy levels stable.
Include Probiotics: Consume yogurt or fermented foods to support gut health.
Limit Caffeine: Reduce caffeine intake, especially in the afternoon and evening.
Avoid Alcohol and Drugs: Limit or avoid substances that can negatively impact your mental health.
Get Adequate Sleep: Aim for 7-9 hours of quality sleep each night.
Maintain a Sleep Schedule: Go to bed and wake up at the same time every day.
Create a Sleep-friendly Environment: Ensure your bedroom is dark, quiet, and cool.
Limit Screen Time Before Bed: Avoid screens for at least an hour before bedtime.
Practice Relaxation Techniques: Use techniques like deep breathing or progressive muscle relaxation before bed.
Exercise Regularly: Aim for at least 30 minutes of moderate exercise most days of the week.
Incorporate Strength Training: Include weight lifting or resistance exercises into your routine.
Take Short Walks: Break up your day with short, frequent walks.
Practice Yoga: Incorporate yoga into your weekly routine for flexibility and relaxation.
Meditate Daily: Spend a few minutes each day practicing mindfulness or meditation.
Try Guided Meditation: Use apps or online resources for guided meditation sessions.
Practice Mindfulness: Stay present and engaged in the moment throughout your day.
Journaling: Write daily in a journal to express your thoughts and feelings.
Gratitude Journal: Keep a journal where you note things you’re grateful for each day.
Set Daily Goals: Write down and prioritize your goals for each day.
Plan Your Day: Create a daily schedule to manage your time effectively.
Connect with Nature: Spend time outdoors in nature regularly.
Limit Screen Time: Reduce the amount of time you spend on electronic devices.
Socialize: Spend time with friends and family to build strong social connections.
Pursue Hobbies: Engage in activities you enjoy and that bring you joy.
Conclusion
Practicing CBT on your own can empower you to take control of your mental health. By identifying and challenging negative thoughts and changing your behavior, you can improve your emotional well-being. Remember, self-directed CBT is a journey that requires patience, consistency, and self-compassion. Start small, use available resources, and don’t hesitate to seek professional help if needed.
Disclaimer: www.disabledentrepreneur.uk and www.disabilityuk.co.uk The interlinked sites are not charities but small businesses owned by Renata t/a UK Website Designers and are subsidiary websites, part of an SEO link wheel, under the UK Website Designers brand, offering valuable services for disabled entrepreneurs, SME’s, and startups. These platforms are dedicated to empowering individuals with disabilities to pursue their entrepreneurial aspirations by providing resources, support, and networking opportunities tailored to their needs. While currently operating as a small business, the founders of these platforms are open to the possibility of transitioning into a charity model, provided they can find the right partnerships they can trust. Such a transition would enable them to further their mission of supporting disabled entrepreneurs and ensuring their long-term sustainability while also enhancing their ability to serve the community effectively.
A Guide to Setting Up a Charity: Turning Compassion into Action
Where social issues abound, many individuals feel compelled to make a positive impact, one powerful way to do so is by setting up a charity. Establishing a charitable organization not only allows you to address specific needs within your community or globally but also provides a structured platform for channeling resources and support toward causes close to your heart. However, embarking on this journey requires careful planning, dedication, and adherence to legal and ethical guidelines.
Here’s a comprehensive guide to help you navigate the process of setting up a charity and turning your compassionate aspirations into tangible actions.
Understanding Your Mission and Objectives: Before diving into the logistics of establishing a charity, it’s essential to clarify your mission and objectives. What social issue or cause are you passionate about addressing? Is there a specific group of people or community you aim to serve? Define your charity’s purpose with clarity and specificity. Whether it’s environmental conservation, education for underprivileged children, healthcare access, or any other cause, having a well-defined mission will guide all your subsequent efforts.
Conducting Research: Once you’ve identified your charitable mission, conduct thorough research to understand the landscape of existing organizations working in the same field. Assess their strategies, strengths, weaknesses, and areas where there might be gaps or opportunities for collaboration. Understanding the existing ecosystem will help you tailor your approach, identify potential partners or beneficiaries, and ensure your charity’s activities complement existing efforts rather than duplicate them.
Legal and Regulatory Requirements: Setting up a charity entails navigating various legal and regulatory requirements, which vary depending on your jurisdiction. Research the legal framework governing charitable organizations in your country or region. In many cases, you’ll need to register your charity with the relevant government authorities, such as the charity commission or department of corporations. This process typically involves submitting detailed documentation, including your organization’s mission statement, governing documents, and financial projections.
Structuring Your Organization: Next, determine the most suitable legal structure for your charity. Common options include:
Trust: A trust is a legal arrangement where assets are held by trustees for the benefit of beneficiaries. It offers flexibility in managing assets and distributing funds but requires careful administration.
Nonprofit Corporation: Forming a nonprofit corporation provides liability protection for the organization’s founders and members. It involves drafting articles of incorporation, appointing directors, and adhering to corporate governance requirements.
Unincorporated Association: This simpler form of organization involves a group of individuals coming together for a common charitable purpose. While it’s less formal than a nonprofit corporation, it may lack the legal protections offered by incorporation.
Choose the structure that best aligns with your charity’s mission, long-term goals, and governance preferences. Consult with legal and financial advisors to ensure compliance with relevant laws and regulations.
Developing a Strategic Plan: A strategic plan outlines your charity’s goals, objectives, and operational strategies over a defined period. It should include:
Mission and Vision Statements: Clearly articulate your charity’s purpose and the future you aspire to create.
Goals and Objectives: Set specific, measurable, achievable, relevant, and time-bound (SMART) goals that align with your mission.
Programs and Activities: Outline the initiatives and projects your charity will undertake to fulfill its mission.
Fundraising and Financial Management: Detail how you’ll generate revenue, manage expenses, and ensure financial sustainability.
Governance Structure: Define roles and responsibilities within your organization, including board composition and decision-making processes.
Fundraising and Resource Mobilization: Charities rely on financial support to sustain their operations and fulfill their missions. Develop a comprehensive fundraising strategy that leverages diverse sources of funding, including:
Individual Donations: Engage with potential donors through targeted outreach campaigns, events, and online fundraising platforms.
Corporate Partnerships: Forge strategic alliances with businesses that share your charity’s values and objectives. Explore opportunities for sponsorship, cause-related marketing, and employee engagement programs.
Grants and Foundations: Research grant opportunities offered by government agencies, private foundations, and international organizations. Craft compelling grant proposals that demonstrate the impact of your work and alignment with funders’ priorities.
Earned Income: Explore revenue-generating activities such as fee-for-service programs, merchandise sales, and event ticketing.
Building Relationships and Community Engagement: Successful charities prioritize building strong relationships with stakeholders, including beneficiaries, donors, volunteers, and partner organizations. Foster a sense of community and belonging by:
Communicating Transparently: Keep stakeholders informed about your charity’s activities, achievements, and challenges through regular newsletters, social media updates, and annual reports.
Engaging Volunteers: Mobilize individuals who are passionate about your cause to contribute their time, skills, and expertise. Provide meaningful volunteer opportunities that align with their interests and strengths.
Collaborating with Partners: Establish mutually beneficial partnerships with other nonprofits, government agencies, academic institutions, and businesses to maximize impact and resources.
Empowering Beneficiaries: Involve the communities you serve in the design, implementation, and evaluation of your programs. Respect their knowledge, perspectives, and agency in addressing their own needs.
Evaluation and Impact Assessment: Regularly monitor and evaluate your charity’s activities to assess progress toward your goals and demonstrate impact to stakeholders. Collect both quantitative and qualitative data to measure outcomes and inform decision-making. Use evaluation findings to refine your programs, improve effectiveness, and enhance accountability.
Understanding the Purpose of Charities: Building a Better World through Compassion
Charities are integral to the fabric of society, serving as beacons of hope and catalysts for positive change. These organizations play a vital role in addressing a wide range of social, environmental, and humanitarian issues, aiming to improve the lives of individuals and communities in need. But beyond their philanthropic endeavors, what exactly is the purpose of a charity?
Promoting Social Justice and Equity: At the heart of charitable endeavors lies a commitment to promoting social justice and equity. Charities strive to address systemic inequalities, discrimination, and marginalization by advocating for the rights and well-being of vulnerable and marginalized populations. Whether it’s providing access to education, healthcare, housing, or legal representation, charities work to level the playing field and ensure that all individuals have the opportunity to thrive, regardless of their background or circumstances.
Alleviating Suffering and Poverty: One of the primary purposes of charities is to alleviate suffering and poverty in all its forms. From humanitarian crises and natural disasters to chronic poverty and economic hardship, charities step in to provide immediate relief, long-term support, and sustainable solutions. Whether through food aid, medical assistance, shelter, or livelihood programs, charities offer lifelines to those facing adversity, offering hope and dignity in times of greatest need.
Fostering Community Development and Empowerment: Charities play a vital role in fostering community development and empowerment by investing in local initiatives, capacity-building programs, and grassroots movements. By engaging and mobilizing community members, charities empower individuals to take ownership of their futures, develop leadership skills, and drive positive change from within. Through initiatives such as skill-building workshops, microfinance programs, and social entrepreneurship ventures, charities enable communities to overcome challenges, unlock their potential, and create sustainable pathways out of poverty.
Advancing Education and Knowledge: Education is a powerful tool for empowerment and social transformation, and charities are committed to advancing access to quality education for all. Whether by building schools, providing scholarships, or offering educational resources and mentorship programs, charities invest in the intellectual capital of future generations. By equipping individuals with knowledge, skills, and opportunities for lifelong learning, charities not only break the cycle of poverty but also foster innovation, creativity, and critical thinking essential for addressing complex societal challenges.
Protecting the Environment and Promoting Sustainability: In an era of environmental degradation and climate change, charities play a critical role in protecting the planet and promoting sustainability. From conservation efforts and reforestation projects to renewable energy initiatives and environmental education campaigns, charities work to safeguard natural ecosystems, mitigate the impacts of climate change, and promote sustainable practices. By raising awareness, advocating for policy change, and mobilizing collective action, charities strive to preserve the Earth’s precious resources for future generations.
Building Empathy, Compassion, and Solidarity: Beyond their tangible impact on communities and ecosystems, charities serve a broader purpose of building empathy, compassion, and solidarity among individuals and societies. Through acts of kindness, generosity, and mutual support, charities cultivate a culture of caring and interconnectedness that transcends borders, ideologies, and identities. By fostering empathy and understanding, charities inspire individuals to recognize their shared humanity and work together toward a more just, compassionate, and sustainable world.
Understanding the Distinction Between a Charity and a Small Business
The similarities are social impact and community engagement, both charities and small businesses play significant roles, however, their purposes, structures, and operations differ in fundamental ways. While both entities aim to achieve certain goals, their approaches and motivations vary, reflecting distinct priorities and values.
Purpose and Mission: The primary distinction between a charity and a small business lies in their overarching purpose and mission. Charities, also known as nonprofit organizations, are mission-driven entities dedicated to serving the public good. Their primary objective is to address social, humanitarian, or environmental issues and improve the well-being of individuals and communities, often without the expectation of financial gain. Charities typically focus on areas such as poverty alleviation, education, healthcare, environmental conservation, and humanitarian aid, seeking to make a positive impact on society as a whole.
Small businesses are primarily profit-driven enterprises focused on generating revenue and maximizing returns for their owners or shareholders. While small businesses may also contribute to their communities through job creation, economic development, and the provision of goods and services, their primary goal is financial sustainability and growth. Small businesses operate in various industries, including retail, hospitality, manufacturing, technology, and professional services, catering to consumer demand and market opportunities.
Legal Structure and Tax Status: Another key difference between charities and small businesses lies in their legal structure and tax status. Charities are typically organized as nonprofit corporations or trusts, depending on the jurisdiction, and are governed by specific regulations that govern their operations. In most countries, charities enjoy tax-exempt status, meaning they are not required to pay income tax on donations, grants, and other sources of revenue. Additionally, donors to charities may be eligible for tax deductions or credits, incentivizing philanthropic giving.
Small businesses, on the other hand, are typically organized as for-profit entities, such as sole proprietorships, partnerships, or limited liability companies (LLCs). While small businesses are subject to taxation on their profits, they may also benefit from various tax deductions and incentives available to businesses, such as deductions for business expenses, depreciation, and employee benefits. Small businesses are generally responsible for generating revenue to cover their operating expenses, pay taxes, and provide returns to their owners or investors.
Revenue Model and Funding Sources: Charities and small businesses rely on different revenue models and funding sources to sustain their operations. Charities primarily rely on philanthropic donations, grants, and contributions from individuals, foundations, corporations, and government agencies to fund their programs and initiatives. While some charities may generate revenue through fee-for-service programs, merchandise sales, or investment income, donations typically constitute the majority of their funding.
In contrast, small businesses generate revenue primarily through the sale of goods or services to customers or clients. Small businesses may also seek financing from banks, investors, or crowdfunding platforms to support their growth and expansion initiatives. Unlike charities, small businesses are not typically reliant on donations or grants for their core operations, although they may engage in corporate social responsibility initiatives or charitable giving as part of their business practices.
Impact Measurement and Accountability: Charities and small businesses also differ in how they measure impact and demonstrate accountability to their stakeholders. Charities are often evaluated based on their effectiveness in achieving their mission and delivering tangible benefits to their beneficiaries or the communities they serve. Impact measurement in the charitable sector may involve assessing outcomes such as improved health outcomes, increased educational attainment, reduced poverty rates, or enhanced environmental conservation efforts. Charities are also subject to regulatory oversight and accountability requirements to ensure transparency and ethical conduct in their operations.
Small businesses are typically evaluated based on financial performance metrics such as revenue growth, profitability, return on investment (ROI), and market share. While small businesses may also measure non-financial impacts such as customer satisfaction, employee engagement, and social or environmental responsibility, their primary focus is on generating value for their owners or shareholders. Small businesses are accountable to their investors, customers, employees, and other stakeholders for delivering products or services that meet market demand and generate returns on investment.
Conclusion:
Charities and small businesses play distinct but complementary roles in society, each contributing in unique ways to the well-being and prosperity of communities. While charities are driven by a mission to address social, humanitarian, or environmental issues and serve the public good, small businesses are primarily focused on generating revenue and maximizing returns for their owners or shareholders. By understanding the differences between charities and small businesses, stakeholders can better appreciate the diverse contributions of both sectors and collaborate effectively to address the complex challenges facing our world today.
The purpose of a charity extends far beyond providing aid or assistance to those in need. It encompasses a commitment to social justice, equity, and human dignity, as well as a vision of a world where every individual has the opportunity to thrive and fulfill their potential. By addressing systemic injustices, alleviating suffering, empowering communities, advancing education, protecting the environment, and fostering empathy, charities serve as catalysts for positive change, driving toward a future where compassion and solidarity prevail. As we navigate the complexities of the modern world, let us recognize the invaluable role that charities play in building a better world for present and future generations.
Setting up a charity is a rewarding but challenging endeavor that requires dedication, strategic planning, and collaboration. By clarifying your mission, navigating legal requirements, developing a strategic plan, mobilizing resources, building relationships, and evaluating impact, you can create a resilient and impactful organization that makes a meaningful difference in the lives of others. Remember, every small act of kindness and generosity contributes to building a brighter and more compassionate world.
Procrastination is the act of delaying or putting off tasks until the last minute, or past their deadline. Some researchers define procrastination as a “form of self-regulation failure characterized by the irrational delay of tasks despite potentially negative consequences.” According to Joseph Ferrari, a professor of psychology at DePaul University in Chicago and author of “Still Procrastinating: The No Regret Guide to Getting It Done,” around 20% of U.S. adults are chronic procrastinators.
Normally I am a well-organized individual and keep a business journal of things to do which I tick off once completed. But lately, even the to-do lists just lie there collecting dust.
I would much rather surf the net, watch movies and documentaries, and daydream rather than tackle more important issues. I find I can waste my whole day away simply doing nothing.
I lack motivation and enthusiasm and what once interested me no longer has the same appeal.
I think the only way I can get out of the rut I am in is to set goals because if I carry on like a robot I will not reap my rewards.
I have to stop worrying and think where there is an obstacle there is a solution to each problem and rather than avoid it tackle it head-on, with the attitude whatever will be will be. I am fortunate I can write so if there is a problem I can communicate in writing. My writing skills are my superpower.
If something is too hard to complete in one go, break it down into smaller modules.
As an example, I have a client that wants some articles written, and although I have semi-written them they go over the word count quota in which I am finding it difficult to make it shorter, hence am avoiding this person. I should by rights just say the articles will cost more than what he is prepared to pay or just accept his offer and not do any more work for him.
I am guilty of this, I may do everything than the task at hand. I may spend more time watching Netflix than doing my work. I sometimes lack motivation especially when I have things on my mind which are worrying me. People tend to procrastinate and waste countless hours on trivial pursuits (watching TV, updating their Facebook statuses, shopping online) rather than doing actual work or focusing on more important things.
Regardless if you have deadlines to meet and are putting off finishing a project for work, avoiding homework assignments, or ignoring household chores, procrastination can cause significant repercussions and have a major impact on your job, your grades, and your life.
Sometimes people have mental blocks and sometimes if something is troubling them they may avoid doing what urgently needs to be done.
Rather than run away from the problem tackle it head-on. There is no use trying to sweep it under the carpet because it will always be in the back of your mind.
You need to find the strength to deal with it.
Causes
Never leave things to the last minute, because if you do you will make things worse for yourself, you will make errors because you are hurrying and may not put all your thought into whatever you are trying to achieve. Students especially should give plenty of time to research, study, and understand.
Putting things off to the last minute may not give you ample time to finish the job.
You essentially will get yourself more worked up and stressed whereas if you had done it sooner you would not be in a fluster.
Don’t assume that projects won’t take as long to finish, this can lead to a false sense of security when you believe that you still have plenty of time to complete the tasks.
Staying focused and tackling undesirable jobs can help the job to be done quickly even though you may not always feel motivated. The reality is that if you wait until you’re in the right frame of mind to do certain tasks (especially ones you are not particularly looking forward to), you will probably find that the right time may never come and the task will never be completed.
Academics
A report published in 2007 on a meta-analysis in the Psychological Bulletin found that an outstanding 80% to 95% of college students procrastinated on a regular basis, especially when it came to completing assignments and coursework. According to researchers, there are some major cognitive distortions that lead to academic procrastination.
Students tend to:
Be bad at time management and may overestimate or underestimate how much time they have left to perform tasks and
Lack motivation
Assume that they need to be in the right frame of mind to work
What Is Cognitive Bias?
Depression
Stress and depression can cause procrastination. It is the ability to avoid doing something that may urgently need doing and preoccupying one’s mind with something else that may be trivial. Feelings of hopelessness, helplessness, and a lack of energy can make it difficult to start (and finish) the simplest task. As an example, I have so many projects waiting to be written and I keep putting them off. I find I am a daydreamer and somehow am willing the projects to miraculously get written by themselves. I have decided to get this post published otherwise it would have lingered in my drafts. Depression can also lead to self-doubt. When you can’t figure out how to tackle a project or feel insecure about your abilities, you might find it easier to put it off.
Obsessive-Compulsive Disorder (OCD)
MY OCD is germ contamination, but I do have traits of perfectionism to make sure my articles are well-written and proofread before publication.
OCD is often linked with maladaptive perfectionism, which causes fears and anxieties about not messing things up or making new mistakes. It can also lead to doubts about whether you are doing something properly and worrying about what others may think of you or their expectations of you.
I am usually very organized and decisive although it is said that people with OCD also often have a propensity toward indecision, causing them to procrastinate rather than make an active decision. (This is true to a certain degree for me, because if I am anxious about a certain task I may avoid doing it or postpone it to the very last minute).
ADHD
Research has found many adults with attention-deficit/hyperactivity disorder (ADHD) find it hard to concentrate and thus struggle with procrastination.
A person who is not focused and is distracted with intrusive thoughts can find it hard to get started on a task, especially if that task is difficult or not interesting to them.
Is Procrastination a Mental Illness?
Although procrastination is not defined as a mental illness, in some cases, it may be symptomatic of an underlying mental health condition such as depression, OCD, or ADHD.
Why Do You Procrastinate?
When it comes to procrastination we often come up with a number of excuses to justify why we avoid doing things. According to researchers, there are 15 key reasons why people say they procrastinate:
Being unsure of what needs to be done
Being unsure of how to do something
Avoiding wanting to do something
Not bothered if it gets done or not
Not bothered when something gets done
Not being in the mood
Leaving things till the last minute
Thinking that you work better under pressure
Believing that you can finish it at the last minute
Lacking the motivation to get started
Not remembering to start something
Using sickness or poor health as an excuse
Believing that the best time to start is at the right moment
Thinking you need time to plan the task
Postponing one task in favor of working on another
Types of Procrastination
Some researchers classify two types of procrastinators: passive and active procrastinators.
Passive procrastinators: Postpone tasks because they have trouble making decisions and acting on them
Active procrastinators: Postpone tasks deliberately because working under pressure allows them motivated
Perfectionist: Avoiding tasks out of the fear of not being able to complete the job perfectly
Dreamer: Postpones or avoids tasks because they cannot complete the job thoroughly
Defier: Someone that believes their time cannot be dictated and they are in full control
Worrier: Postpones or Avoids tasks out of fear of change or leaving the comfort zone.
Crisis-maker: Postpones or avoids tasks because they like working under pressure and cannot deal with the stress
Overdoer: Someone that takes on too many jobs which may become overwhelming and may struggle to find time to start and complete one job never may several
Procrastinators vs. Non-Procrastinators
“Non-procrastinators do not have a care in the world they are very focused individuals that have good time management and can work under pressure and to deadlines. Non-procrastinators are assertive with strong personal identity do not care what others think about them. According to psychologist Piers Steel, people who don’t procrastinate tend to be high in the personality trait known as conscientiousness, one of the broad dispositions identified by the Big Five theory of personality. People who are high in conscientiousness also tend to be high in other areas including self-discipline, persistence, and personal responsibility.
Procrastination
When procrastination becomes chronic, it may begin to have a serious impact on a person’s daily life and this can become a serious issue. In such instances, it’s not just a matter of having poor time management skills, it’s a major part of their lifestyle.
Procrastinators may avoid paying their bills on time, may come into work late, or delay starting assignments until the night before the deadline, this could include delaying gift shopping until the day before a birthday, and even filing their income tax returns late.
Procrastination can have a serious impact on a person’s daily life routine, this, in turn, can cause serious health issues including mental health. Social, professional, and financial well-being can be affected including:
Significant higher levels of stress and illness
The increased burden placed on social relationships
People not understanding which leads to resentment from friends, family, co-workers, and fellow students
Financial Difficulty from the consequences of late bills and late payment charges.
Overcoming Procrastination
Re-wire your mind, control your thoughts and stay focused.
Create a critical time path and map out each task in a journal or calendar, and set reminders.
Create a to-do list: To help keep you on track, consider placing a due date next to each item.
Take each step at a time, do not rush, and tick off each completed task. Take baby steps: Consider breaking down the items on your list into small, manageable steps.
Have time to meditate for 5 mins in the morning and 5 minutes before you go to bed.
Recognize intrusive thoughts and the warning signs, pay attention to any thoughts of procrastination and do your best to resist the urge. When you have a negative thought quickly put that thought into your imaginary bin and quickly replace it with a positive thought.
Create a tranquil setting where you cannot be disturbed. Eliminate all distractions including social media if you do not use them for business use.
Be self-disciplined, be assertive, and try to work slowly and take one task at a time.
Reward yourself with a self-gift for every task completed, it could be a simple bar of chocolate to a more expensive present you have been meaning to buy yourself. Knowing that once you have completed your task and looking forward to receiving your well-deserved purchase makes the job even more worthwhile.
Up to ½ million people in the UK have work-related stress often resulting in illness. Up to 5 million people in the UK are ‘very’ or ‘extremely’ stressed through work. ‘Stress, depression, and anxiety are the second most commonly reported work-related illnesses. https://www.stressuless.com/stress.html
Stress & Depression are the root cause of OCD.
Depression may be related to the personal stress developed at home or work. Depression may result after the onset of OCD as in the article below but Depression can also be the result of traumatic events in a person’s life such as Grief which causes a Domino Effect.
I will talk about 5 things relating to me and how they are impacting my life and what I am doing in terms of therapy.
Stress
Anxiety
OCD
Intrusive Thoughts
Depression
Stress
I am under a tremendous amount of stress for the following reasons:
I have an ongoing dispute with British Gas and it is currently being investigated by the ombudsman.
I have clients dropping like flies because they no longer can afford to pay for their websites due to the price rises of the cost of living.
I am concerned about the stability of a brand new computer that the manufacturer refused to replace or give a refund for. (I am tired of all the arguing I am having to do).
The uncertainty of what the future holds,
I wrote a letter 15 pages long to my GP (Doctor) after I received a letter to make an appointment for my annual medication review, but they could not send me a letter when I wrote to them (9 pages long) in May 2021. I sent both letters via email and both letters were acknowledged and put on the system with a response that a clinician will contact me…I am still waiting for a reply to my letter.
There is a clue in the 4 points I mentioned that can narrow down to the underlying root of how I am feeling, albeit I am also suffering from the aftermath of the domestic violence I endured on top of the daily stresses.
Anxiety
SYMPTOMS OF ANXIETY
Anxiety may present with any of the following symptoms:
Nervousness (I do get nervous when I have to do things I am unfamiliar with relating to work or have to start a dispute to the point I feel sick).
Being overly and constantly worried(I try to keep myself busy so that I do not have to think too much about my problems).
Restlessness (I cannot sit and do nothing, I have to do something, I cannot do idle chitter chatter, I think sitting at a table talking nonsense whilst socializing is a waste of time, I would much rather learn something or turn the wheel to generate business than attend social gatherings -although I cannot at the moment because of my social disconnection issues).
Feeling a lump in your throat (If I recall experiencing fear or being in fight or flight mode I have experienced an uncomfortable feeling of finding it hard to swallow).
Difficulty concentrating (I have noticed that I cannot concentrate on reading books, it’s as if my mind wanders).
Fatigue (I am tired usually when I wake from the interrupted sleeping pattern and a combination of taking my med, so I counteract this by drinking energy drinks that are high in caffeine).
Irritability (I am only irritable if things do not go my way).
Impatience (I have a short fuse, I do not have patience and I can be rude at times although I usually do apologize I get irritable of people play me to be a fool. people should be careful to insult my intelligence).
Muscle tension (Not that I have noticed other than back pain or electricity shooting in the back of my neck but that could be related to Epidural Analgesia).
Insomnia (I take medication to send me to sleep otherwise my mind would be racing all night long and I would not be able to sleep).
Excessive sweating (Not that I have noticed personally)
Shortness of breath (If I have a panic attack, if I am extremely anxious, or if something has upset me to the point I am becoming a nervous wreck I have been known to have shortness of breath especially if I have been in a fight or flight mode due to domestic violence).
Stomachache (My mother suffered from stomach problems I always thought she was intolerant to certain foods but as I reflect my stomach is normally fine).
Diarrhea (Energy drinks do that but the way I relate to this it helps to flush all the toxins out and helps with weight gain).
Headache (If I get stressed my head will thump).
Appetite changes (I have not noticed an increase or decrease in appetite but sometimes crave chocolate, but don’t we all).
OCD (Obsessive Compulsive Disorder)
Obsessive-compulsive disorder (OCD) is a mental health disorder that causes distress to the sufferer, it may be a recurrent pattern of unwanted thoughts (obsessions) such as germ contamination that lead to repetitive behaviors (compulsions) such as disinfection and quarantine. Obsessive thoughts are uncontrollable fears, ideas, sensations, or impulses that trigger extreme distress.
Because I am stressed my OCD is more visible. I may have to change my clothes multiple times in the day if I think I have brushed past something by accident. I am unstable in keeping my balance(cerebellar atrophy).
I go through about 500 pairs of disposable gloves a day and find it hard to touch things with my bare hand without disinfecting them straight after with Dettol. It has to be Dettol as the other brands I cannot get my head around that they will do the same job even though they claim they do, maybe it is my OCD that makes me think this way.
I have a quarantined area where no one can step foot apart from me, not even my daughter can touch anything that I deem to be sanitized. I am really sad that I cannot hug my daughter, I wish I could but something stops me. I know it is not her it is me and one day I will be in a better place because in the 30 years I have suffered with OCD I have managed to control it to the point it was not so prominent until I had an onset of traumatic events that caused it to come back again with a vengeance.
I am 100% convinced if I did not have stress, did not endure traumatic events, and if I did not have depression because of the stress and I was in a HAPPY PLACE my OCD would be under control. I would not say it would be 100 % cured because depending on my stress levels it would never be eradicated. Some people can deal with stress better than others. Some people, smoke cigarettes, drink alcohol, and take recreational or prescribed drugs. I only take prescribed drugs for my OCD and they do not work other than sending me to sleep.
I am always on the lookout for different ways I can control my OCD but I have only found hypnosis and meditation to help with the healing process. I am studying neuroplasticity and how to rewire our brains.
For hypnosis to work, it has to be done consistently, you will not be cured in a day, week, or month. This has to be a daily occurrence until you start noticing a change. I have completed my diploma for hypnosis and yes I did hypnotize myself successfully but I need to do it every day and with work commitments and everything else that is going on in my life I am too tired and end up falling asleep. You should do hypnosis just before you go to sleep or when you wake up. Other times you can do it during the day without distractions and religiously around the same time of the day.
I live in rented accommodation and have lived in the same property for 24 years. Although I have had money in the past to buy a property I was never focused and did not understand the consequences of my actions in planning for the future. I lived in the moment and never planned my life.
My intrusive thoughts are:
Will my abuser return to the UK to visit me? (That is part of the reason why I have not left my home because I am scared he may be lurking around.
Will I crash and burn and lose everything? ( I got robbed a few years ago and all my valuables were stolen. I have replaced the majority of things and do not want to lose them again.
Will my daughter’s health deteriorate (she suffers from multiple sclerosis)?
Will my health ever improve?
Will I ever be happy and in a happy place?
Thoughts that cause triggers like the death of Queen II, and although the news is sad and I know a family is grieving, it has however revived memories of my parents and my brother passing which has made me have thoughts such as if our loved ones are watching over usare they disappointed in me or are they happy that I am doing everything I can to turn my life around?
Depression
Symptoms of Depression are:
Continuous feelings of low mood and/or sadness (I try to keep myself busy so that I do not have time to dwell too much on all the things that have gone wrong in my life).
Feeling hopeless and helpless (Yes I do feel hopeless at times but I always try to find the energy to fight until I reach my goals -yes I have set goals, you have to, you need to have a plan).
Having low self-esteem (When I wake it is like one of those movies where the person dies and comes back again and nothing has changed, well it is like that for me, I eat, sleep and repeat and nothing changes).
Feeling tearful constantly (I cannot say I am tearful it takes a lot to push my buttons although British Gas (Energy Supplier) did drive me to tears, so I reported them).
Feelings of guilt (I feel guilty for squandering my money. Had I been focused and taught how to manage my money I would be in a different place now, but you learn the hard way I have many regrets and if I could turn back time with what I know I would have done things differently knowing what I know now. I feel guilty for being stupid with my finances and the people that I trusted). I also feel guilty for distancing myself and perhaps not contacting people sooner who have now passed away (old people).
Feeling irritable (I only get irritable if things do not go my way or if I have to deal with stupid people)
Having no motivation or interest in hobbies and interests (I have plenty of things to keep me occupied, the websites that I own and manage for my clients keep me busy, never mind my content writing. I am motivated because I have gotten this far so I am not going to give up even though when I wake it takes me a minute or two to tell myself that today may be the day that things change for the better, so I carry on).
Being indecisive (I sometimes procrastinate over things such as whether should I start a certain project or not, or if can it wait and I end up putting it off again and again).
No real enjoyment in life(I live on the internet my physical self is just a vessel that keeps me going. I do not think of my life in the physical sense I have socially disconnected from the outside world other than for the couriers and workmen that come to the property and I am happy this way. Would I do things differently if I did not have OCD or feared ever crossing paths with the people that caused me harm, I don’t think so. I am happy in my own company)
Feeling anxious and/or worried (My mother was a worrier and I must take after her, she also had undiagnosed OCD. Yes my intrusive thoughts do sometimes get in the way, hence I keep myself busy so that I do not have time to think).
Thoughts of harming yourself or suicidal feelings (This is furthest from my mind. I was at my lowest and for a millisecond it did cross my mind when I endured all the physical and mental abuse from my abuser but I told myself if I quit he would win so I turned my thoughts around to show him that everything he said was wrong and that I would be successful and he would live to regret treating me the way he did).
Loss of appetite – although sometimes can see an increase in appetite (I see food as energy when I am hungry I will eat, I do not watch my calories and try to eat healthy most of the time, I have no problem with my appetite I should lose a bit of weight considering I do not exercise because (a) I do not venture out (b) My knee pain would be too excruciating to walk very far).
A general lack of energy (Because of my medication, I feel so tired when I wake so I counteract that by drinking energy drinks that are high in caffeine which causes a domino effect and causes me to have an overactive bladder)
Low sex drive.
Trouble sleeping (I do have trouble sleeping but that is alleviated with the prescribed medication, however with the interruptions to my sleep because of my overactive bladder I find when I wake I am very tired so have to drink energy drinks to keep me awake).
Avoiding social interaction (I have social disconnection issues and I prefer my own company)
Difficulty maintaining family relationships (I do not have any close relatives living in the UK other than my daughter and we have a close bond, my brother and all his children live in the USA, I guess it must be very hard for their mother who lives in the UK).
My dreams, aspirations, and goals are one day to be in a happy place live a happy life, be financially free and most of all not suffer from OCD, Stress, Anxiety, or Depression. I want to one day when I retire travel the world and photograph everything I see. I want to one day be able to document my journey and leave a legacy.
I want to motivate and inspire people so that they can be led on the right path.
I will continue to do what I am doing because I sense where I am supposed to be, is the right place to be. By continuing writing and researching I not only help myself I also help others. This online journal is my therapy because it gives me a platform to voice my knowledge, thoughts, and opinions.
Launching Your Business Career as a Young Adult with Disabilities
Starting your career in business can seem like a challenge, especially if you’re a young adult with disabilities. Luckily, by using the right approach, it’s simpler. Here’s a look at how you can launch your business career as a young adult with disabilities, presented by Megan Cooper.
Pick the Right Degree Program
In most cases, a business career starts with a college degree. However, you want to choose the right program from the beginning.
While a slew of degrees could work for a business career, some options are more lucrative than others. If enhancing your earnings potential is a priority, you may want to choose:
Accounting
Business
Economics
Any of those degrees can be the foundation for a business career. However, if you want to take your career to the next level, getting an online MBAcan be an excellent way to sharpen your skills in corporate finance, human capital management, marketing, and strategic planning. Plus, your MBA could help you land career-boosting roles, including positions as a facilities manager, operations director, business administrator, and more.
Plan for College Success
Once you pick your degree program, you want to set yourself up for success. Many students with disabilities have access to a wide range of support services available to them. After being accepted to a college, connect with the disability services office. They’ll be able to help you identify resources and make critical arrangements to increase your odds of college success.
Land an Internship
An internship is an excellent way to gain relevant experience while you’re still studying. Focus on opportunities from highly reputable companies near your school, favoring those that let you build skills pertinent to your future business career. That way, you’ll get on-the-job experience that serves as a head start while also expanding your network and gathering references you can use after graduating.
If you’re wondering where you can find internships, there are three main approaches. First, if you have a particular company in mind, check its careers page. Many businesses list their internships there, allowing you to apply directly.
Second, many job boards do include internships. Just make sure to add the word “internship” when you search or find that option in the available filtering criteria.
Third, some colleges do maintain internship databases. Speak to your career center, advisor, or the disability services office to see if one is available at your school.
Find Your First Job
Once you graduate, it’s time to go for your first job. Use your college’s career services office to learn about positions, as well as get help with job search activities like resume creation and interview prep. Additionally, check outonline job boards to find out about opportunities, and if you have specific companies in mind, check their careers pages to see if there are suitable openings.
It’s also wise to tap your network, as they may know about unadvertised positions. Finally, if you aren’t having much luck, try a recruitment agency. Often, they can help you find experience-boosting roles fast, giving you a want to get your career off the ground as you build valuable skills.
Set Up a Comfortable, Stress-Free Place to Work at Home
Finally, make sure you have a space at home to dedicate to your new job, especially if you’re working remotely. Your space should include comfortable, accessible furniture, great lighting, and plenty of storage. Also, make room for a few houseplants, as these can go a long way toward reducing stress, improving your mood, and creating a relaxing atmosphere. When you’re working from home, having a productive workspace is almost essential for success.
When you have a disability, starting a business may seem overwhelming, even impossible. But with the help of a solid strategy, a thorough understanding of business, a positive workspace, and people who want to see you succeed, you’ll be able to lay a foundation for a fruitful venture.
Change Your Attitude with Gratitude New Years Resolution 2022.
Whenever we celebrate a New Year we mark it with New Years Resolutions. We celebrate out with the old in and with the new, we say to ourselves we will go on a diet, lose weight, eat healthier, hit the gym, or quit smoking. We aim to do all the wonderful things we dream of, but it is so often the case our resolutions fall through after a month or two because half the time we lack willpower and motivation, we do not have it embedded in our subconscious minds that what we want we can manifest. Essentially we need to brainwash ourselves to believe we can do anything and have anything we desire.
Practicing Daily Gratitude
10 Ways to Practice Daily Gratitude
One of the most powerful ways to rewire your brain is to re-wire your thoughts. Having a positive attitude will bring more positivity and abundance into your life. Being constantly worried and having negative thoughts will only bring on more stress and worry. Therefore in order to change your attitude to life be grateful for what you already have and be positive that more great things will come to you providing you change your way of thinking.
One of the things I love doing is writing and although I have a physical journal I also write my thoughts on my online journal. By keeping a Gratitude Journal one can write our thoughts, dreams and desires with a daily routine in which we can remind ourselves of the gifts, grace, benefits, and good things we enjoy. Remembering moments of gratitude associated with events past and present, your personal attributes, or people you admire gives you the potential to interweave a sustainable life of gratefulness.
Write down at least 10 things you are truly grateful for and on the next page write down in the present tense as if you have already manifested it what you are grateful what has come into your life, rather than what is coming.
Spending 5 minutes in the morning and 5 minutes before you fall asleep to visualise your aspirations will help to hypnotise yourself and change your subconcious mind. Brainwash yourself before the world brainwashes you. Find a quite relaxing place where you can meditate and relax and focus on what you truly desire.
Research and learn from motivation speakers who mention about the law of Attraction and The Secret. (Bob Proctor, Jake Ducey etc). Watch the film “The Secret”.
When ever you hear someone talk praise them for their achievements. Share Your Gratitude with Others. Research has found that expressing gratitude can help strengthen relationships and bring us closer together. People are more inclined to warm to you if you express gratitude and pat them on their back. The next time you see a female compliment them. The next time your partner, friend or family member does something you appreciate, be sure to let tell them how proud you are of them.
Remove all negitivity in your life, this means anything that reminds you of something bad that has happened in your life to halting all contact with any negative person that does not praise you, does not encourage you or only has snide remarks to say about you. If they are judgemental as in my case someone in my inner circle that thinks she is better than me because she lives in a new build mortgaged house whislt I live in Grade A Listed rented appartment that is falling apart. What she does not realise my digital assets are worth more than her house will ever be. But I have shown gratitude to her children.
Always have either flash cards that you carry in your pocket, purse or handbag. Have your reminders on the homescreen of your phone and also on your desktop. Have a vision board of what you want to achieve, so it is staring you in the face. Stick your reminders on refridgerators. . Use visual reminders because the two primary obstacles to gratefulness are forgetfulness and a lack of mindful awareness, visual reminders serve as cues to trigger thoughts of gratitude.
Be consistant and do it daily. I usually stick a video on youtube or listen to some hypnotherapy audios. Research shows that changing our thought patterns to perform a behavior increases the likelihood that the action will be executed.Set an alarm everyday to promt you to execute your meditation.
Be kind and mindful of others. If you disagree with someone do not fuel the fire with your negativity. The best practice is to be kind, patient and understanding. Be grateful for what others have done for you.
Gratefulness includes smiling, using etiquette, saying thank you, when someone does or says something that is kind and thoughtful, writing letters of gratitude, including emails. By being consistently grateful, you will trigger the emotion of gratitude instantaneously and have it embedded in your subconsious mind.
What I am grateful for.
I have listed below the things I am most grateful for, you could personalize it to suit your own circumstances.
I am grafeful I have roof over my head.
I am grateful I have food to eat.
I am a grateful I have drinking flowing water.
I am grateful I have hot running water.
I am grateful my home is warm.
I am grateful I can pay my bills.
I am grateful I have internet and a good connection.
I am grateful money comes in on a regular basis.
I am grateful I own digital assets (digital real estate).
I am grateful I am creative.
I am grateful I have a good imagination.
I am grateful I am an entrepreneur.
I am grateful I can write and have a platform to write on.
I am grateful people find my writing inspiring and motivational.
I am grateful people find that I have a wealth of knowledge and can help them.
I am grateful I am a publish author.
I am grateful my books are selling.
I am grateful I have wisdom.
I am grateful I have clients.
I am grateful I have a beautiful, intelligent daughter.
I am grateful I have my own websites.
I am grateful I am driving traffic to my websites.
I am grateful I can offer many services.
I am grateful people are buying my services.
I am grateful my domain names are being sold.
I am grateful I can help generate traffic and leads.
I am grateful that I can keep my prices low and be competitive in the industry I am in.
I am grateful I have the ability to teach people and mentor them.
I am grateful I am getting regular subscribers and am expanding my network of connections and followers.
I am grateful most of my websites are on the first page of Google.
I am grateful that the websites which are not on the first page of Google will be soon.
I am grateful I am multi-talented and can re-invent myself.
I am grateful I have learned about hypnotherapy.
I am grateful that I have enough knowledge and content to write a book about neuroplasticity and empowering the disabled entrepreneurial mind.
I am grateful I am self-healing and starting to heal my emotional wounds.
I am grateful people trust and believe in me.
I am grateful 2022 will be a prosperous year for me.
I am happy and grateful I am a spiritual multi-millionaire.
Further Reading.
Jake Ducey Hypnotherapy Audio and Videos can you accessed here.
I am a strong believer in never knock it until you have tried it, meaning see if it works before making assumptions or criticizing, and if the CIA (Gateway Process or Project Stargate) has been doing it for over 20 years there has to be something in it. Accessing your subconscious mind and re-wiring your thoughts can benefit our lives, especially if we get stuck with repetitive thoughts that we cannot shift.
I wish in the 30 years I have suffered from OCD, depression, anxiety, stress, and PTSD that my GPs which I have had a few, could have suggested hypnosis.
It is not for me to tell them to do their jobs but no one ever suggested it and like a good little soldier I went on my merry way without questioning it or bringing it up in conversation. It was only by chance I came across some videos through social media did I really start thinking about a way to help myself. If I can find a way of not being dependant on prescribed drugs for the rest of my life, then I obviously have to give it a go.
I think as I am getting older I am getting a little wiser and have decided to explore neuroplasticity and brain training.
I have just started the art of self-hypnosis and have found a braining training motivational speaker ‘Jake Ducey’as well as the Monroe Institute. I have subscribed to Jakes’s Facebook videos and am on his mailing list. I have found the information he gives is valuable, which I am now implementing into my own life.
For years I have been programmed to think that I was not good enough, that I was a failure, I would not amount to much or have nice things. I was criticized, judged, humiliated, and belittled. I started believing everything anyone said to me.
The emphasis of this multiplied when I got involved with a narcissist that created negative energy and made my life toxic. I knew things had to change and I feel like the world has lifted off my shoulders since he has been gone.
The day I flipped the switch and said enough is enough was the day I started to think differently. Every time anyone would say something derogatory I would have an out-of-body experience. If they were directing their opinions and their judgments at my body, I immediately became numb with a hardened exterior and my body has always felt as it is a vessel and it is protecting what is my inner soul. I felt like they could do what they wanted to my body but they would never get to my soul (sticks and stones will break my bones but words will never hurt me).
Everyone is entitled to their opinion but their opinion is not my belief. They could think what they wanted about me, it was now water off a duck’s back and not significant to me. I have always thought treat people like you would wish to be treated.
I started standing up to my fears and thought “what was the best that can happen to me”, rather than my worst? I turned my negative thoughts into good thoughts and started thinking differently. I started making goals.
Where just over a decade ago I had no direction in the last few years I have started to focus. I have set goals and I know what I want but never found a way to manifest what I wanted until now.
I am paving a path. People’s perceptions and opinions of me no longer matter, I am now in control.
In my lifetime I have come across, some very cruel, rude monstrous people that have had this self-opinionated, self-entitled persona about them that they think they are better than you. I have had people with sarcastic, patronizing, opinionated attitudes try and tell me what to do or who have looked down at me and I now rise above it all, as it is only their opinion and who are they at the end of the day?
I have learned if someone is trying to hurt you, end the conversation and block them. I do not play fire with fire, if someone has an evil tongue, I bite mine. Remember silence speaks a thousand words and the universe will pay them back.
Obviously, I have a long way to go to heal as this is only the start of my journey.
Self-help therapy.
I have now started to delve into brain training and mind control(Neuroplasticity) and will publish my progress over the next few months. I will start a 30-day social experiment on myself starting today 30/05/21 where I will use self-hypnosis and the eye roll technique as well as listening to “Jakes audio” and will document my findings on a daily basis which I will publish at the end of next month.
My goal is to try and stabilize my OCD, my depression, my stress, my anxiety, and my PTSD. Because of all the grief, I have endured over the years, I need to brainwash the mind of my memories. I also want to change my ultimate thinking process to manifest what I want.
Apparantly you need to practice the eye roll technique as in the pdf below:
Once you have mastered the eye roll technique you should find a quiet space to meditate and play the following audio:
You should also watch some of “Jake Ducey’s” motivational videos, which I have added open below , especially if you are going through a difficult period in your life and you are surrounded by negative or toxic people.You too also need to retrain your brain and your thought process and try these relaxation and thought-provoking techniques.
Do check out “Jake Ducey’s” website and start re-training your brain. Jake has been featured on FOX, TEDx, Entrepreneur, HuffPost, and INC, and Penguin Random House. He is a force to be reckoned with: https://jakeducey.com/
” IAM A POWERFUL CREATOR, I AM POWERFUL BEING MY THOUGHTS CREATE REALITY”
How To NEVER Get Angry or Upset AGAIN
3 Ways to MANIFEST WHILE SLEEPING & Reprogram Your Subconscious Mind
Shocking Law of Attraction SLEEP TECHNIQUE For Attracting What You Want
SAY THIS TO MANIFEST ANYTHING YOU WANT FAST
SAY THIS BLESSING TO MANIFEST ANYTHING
MONEY SPELL CHANT TO MANIFEST MORE MONEY NOW
The LAW of ATTRACTION and What NOBODY Tells You. VERY POWERFUL!!!
Bob Proctor: The Law of Attraction And What Nobody Tells You!! (Must Watch!)
Believe it or not, The Central Intelligence Agency (CIA) and the United States Government have been using mind control and the laws of attraction for years.
The CIA technique dubbed the Gateway Experience was essentially described as a training system to bring enhanced strength, focus, and coherence to the amplitude and frequency of brainwave outputs patterns, according to the CIA report, ranged from converting energy to heal one’s body to traveling across space and time to learn and access new information. The CIA approved testing for this under the eyes of US Army Lieutenant Colonel Wayne M McDonnell. The project was classified by the CIA until 2003. McDonnell was commissioned to work on the Gateway Experience in the 1980s at a time in US history when the nation was taking a deep interest in different varieties of psychic research.
Project MKUltra (or MK-Ultra) is the code name given to a program of experiments on human subjects that were designed and undertaken by the U.S. Central Intelligence Agency (CIA), some of which were illegal. Experiments on humans were intended to develop procedures and identify drugs such as LSD to be used in interrogations in order to weaken the individual and force confessions through brainwashing and psychological torture. The project was organized through the Office of Scientific Intelligence of the CIA and coordinated with the United States Army Biological Warfare Laboratories. Other code names for drug-related experiments were Project Bluebird and Project Artichoke.
Investigative efforts were halted by CIA Director Richard Helms’s who ordered that all MKUltra files be destroyed in 1973; the Church Committee and Rockefeller Commission investigations relied on the sworn testimony of direct participants and on the relatively small number of documents that survived Helms’s destruction order. In 1977, a Freedom of Information Act requests uncovered a cache of 20,000 documents relating to project MKUltra which led to Senate hearings later that year.
Some surviving information regarding MKUltra was declassified in July 2001. In December 2018, declassified documents included a letter to an unidentified doctor discussing work on six dogs made to run, turn and stop via remote control and brain implants.
The above document “Analysis and Assessment of Gateway Process”, that also Jake refers to is downloadable, it is available through the following link below: https://jakeducey.com/CIA/
This makes me believe there is a way to manipulate one’s mind using hypnosis and Neuroplasticity tDCs.
Alternatively, if you cannot download the document for some reason, then drop us a line.
Further Reading:
According to the Hebbian theory(Hebbs Law) is a neuroscientific theory claiming that an increase in synaptic efficacy arises from a presynaptic cell’s repeated and persistent stimulation of a postsynaptic cell. It is an attempt to explain synaptic plasticity, the adaptation of brain neurons during the learning process. It was introduced by Donald Hebb in his 1949 book The Organization of Behavior. The theory is also called Hebb’s rule, Hebb’s postulate, and cell assembly theory. Hebb states it as follows:
Let us just think that the persistence or repetition of a reverberatory activity (or “trace”) tends to induce lasting cellular changes that add to its stability. … When an axon of cell A is near enough to excite a cell B and repea cells firing B, is increased.
I have this methology “if life gives you lemons, make lemonade”. I am not the type of person to whinge and moan, I just make the most of what I have and try to get on with it.
I always keep myself busy and set goals. However my physical and mental disabilities are obstacles that daily I have to get round.
My OCD is by far one of my prominent disabilities and have designed a quarantined cocoon area where only I have access to. This area allows me to be free of any anxieties that I would have in the normal environment. I have adopted this practice to save cleaning my whole home from top to bottom day in and day out. Believe me I used to clean from top to bottom every single day until I realised I was wasting valuable time doing something else.
Keeping myself busy does help to block out intrusive thoughts to a certain degree. I am the worlds worse for critising myself. I try to brain train to reason with myself that what I do is ridiculous and out of character to normal people, but it all is related to stress, anxiety and depression. Depending how stress I am under will depend how well my day will be. If I am super stressed, I find that I cannot concentrate and even do minuscule tasks.
My OCD is germ contamination related and I am even more conscious of my surrounding and the things that I touch. I dislike people visting me and visa versa. I prefer not to go out, hence I am not going out any time soon pandemic regulations or not.
I actually wrote an article on my other blog about germ awareness and cross contamination: https://marketingagency.cymrumarketing.com/2021/02/16/saliva-and-mail-cross-contamination-of-germs/
As for my other disabilities:
Cerebellar Atrophy (I lose my balance or grip and muddle my words up especially when I write, I also have mental blocks).
OCD (I am aware of germ cross contimination and and am careful what I touch).
Social Disconnection (I prefer my own company and not go out and socialise, although we can’t anyway but you get my drift).
PTSD (I have flashbacks of the physical and mental trauma I endured in the past and certain things trigger my depression).
Clinical Depression (This is related to past physical and mental trauma I endured, in which there are days where I go to a dark place).
Rheumatoid Arthritis (I cannot bend my knee, again from past physical trauma/abuse).
Dysphagia (I sometimes choke of food, I get a painful feeling followed by trouble swallowing and breathing and only when the food is dislodged does the feeling subside, gross I know but what can I do? I have been told I could have surgery but there is no gauarantee that it would work. I am not going to go under the knife for anything, I can tell you that for sure).
Epidural Analgesia (Chronic Back Pain, even bending down to feed the cat makes my back spasm, the same goes if I am standing for excessive length of time I have shooting pains from the small of my back to the nape of my neck. Simple taskes like taking out the rubbish or bringing in the grocery shopping has brought tears to my eyes in the past).
So yes I have good days and bad days but I do not dwell on my ailments and try to live the best way I can. I adapt to around my disabilities. Fortuantely for me I offer digital services so I can do 100% of my work online and do not have to venture out.
Stress and worry are contributing factorsto my OCD, PTSD, Depression and Social Disconnection.
Getting headaches (I have regular headaches)
Having stomach cramps (I have a bad stomach most days, but that can be from drinking energy drinks to keep me awake).
Not being able to sleep (I find my medication helps me sleep but it takes a few hours for me to wind down, hence I watch a film or play a game, I also read books from time to time).
Feeling pains in your chest (I do not get them often but when I do it is scary as I have also experienced jaw ache and shooting pain down my left arm in the past). I have had an ecg scan done and the doctor said there was nothing wrong, yet the same doctor also prescribed antacid ‘Gaviscon’ to my daughter even though she was later diagnosed with MS after I admitted her into A&E.
Having constant worring (If I do not keep myself busy I do worry hence I try to keep my mind occupied all the time). Worrying only makes your health deteriorate and although life struggles can get in the way of your happiness, one needs to find a way to tackle the problem we are faced with, rather than sweep them under the carpet. Confronting your inner demons makes you stronger. Sometimes simply writing down your problems is the first step to dealing with whatever is on your mind. Talking to a friend or family member also helps but for me expessing my emotions in the form of a blog is theraputic in itself.
Having panic attacks (I only get these if I have to meet negative people). People that judge or critise, you know the people I am talking about or if I have a deadline in work or something that I have seen or heard that has triggered the onset of sheer panic. However for most part I am organised and know to how to avoid trigger warnings, so panic attacks are subdued.
Feeling shortness of breath, (I only get this if I cannot swallow due to my Dysphagia or at times when I have in the past been in distress, due to the trauma and abuse I endured).
Having mood swings with friends or family (I avoid socialising so no one knows my moods and no one can be on the tail end if I do have a bad day).
Finding it hard to feel happy (Continuously reassuring myself and staying positive that what I am doing will eventually change my life for the better, is enough to motivate me to get up and tackle every day tasks).
Although I was going to do a daily/weekly journal of my health, I am not able to do so at present as I have many projects I am working on and simply do not have the time, but I always try to strive to stay focused and optimistic that tomorrow will be a better day.
Obviously adopting a healthy lifestyle can help with coping with life struggles, such as:
Regular Exercise
Breathing Exercise
Meditation
Eating Healthily
Brain Training
Learning New Things
Staying Focused
Being Organised
Setting Goals
Time Management
Avoiding Negative People
Learning to Trust People
Motivation
Talking to Family and Friends About Your Troubles
Discussing your Problems with Professionals, Health, Finance, Relationships etc
Final Thoughts!
I am a disabled entrepreneur and I have created a business round my disabilities. The way I saw it when I first started out, I would not fit in or be accepted in a normal working enviroment and I am the most happiest I have ever been for a long time doing what I do and it works for me. So the way I see it is my disabilities are a blessing in disguise, as I would not be where I am today without them.
I avoid negative judgemental people especially if they have power trips (Trolls especially that have nothing better to do than try an bring a person down, these get immediately blocked).
As for me I will help anyone that genuinely needs my help. I am very good at analysing people and situations and I am very astute.
Stay safe, stay focused and stay motivated, nothing stays the same forever unless you let it…
I do not know about you but I have days sometimes where I feel so deflated. I was talking about this with my daughter who said some days she feels she does not want to get out of bed. Or she wants to go to the Bahamas on her own. Not all of us can go to the Bahamas at a drop of a hat and some of us have obligations and commitments, so although the idea sounds appealing I am staying put for the time being.
Today is one of those days, I feel I just want to waste my time watching Amazon Prime Videos all day.
I do not drink alcohol, only on social occasions, and this year there is nothing social about it. My OCD will not permit me to go to Pubs which are open in Wales. It’s unfortunate that our neighbor England is on lockdown again, but it is what it is and has to be done.
This got me thinking as I am very active on LinkedIn and a top recruiting firm in the UK, the CEO announced he was feeling not so motivated. He also said he was living alone which got me thinking how many other people are in the same boat and are contemplating their navels.
Life is full of obstacles and we need to find ways to train our brains that whatever is happening to us is just temporary and we have the power to change the situation.
If you have recently lost your job and are struggling to find work, what you do is create a job and be your own boss.
You must promote yourself and your brand, no one will know you exist unless you tell them.
If you have a craft and are creative put your creativity online.
How about setting up your own eCommerce store and start dropshipping. With the current situation, we are in, most people shop online.
Start a blog and do affiliate marketing. You need to create your blog first though before being approved for these programs.
Whatever is going on with your life start being creative and start writing things down including all the pros and cons.
Start a dream board and focus on your goals.
Meditate and manifest your dream into reality.
My lack of motivation would disappoint my readers because if I did not write a post or two I would be letting people down.
I have gone too far now to give up.
I manage my client’s blogs as well as my own so I have plenty of work to keep me busy.
But some days I feel sadbecause everything I do is not happening fast enough my goals seem so distant, but I know if I persevere I will get there in the end.
Motivation is the process that makes us initiates an action, whether it is getting up to go to the kitchen to researching and gaining knowledge online.
Our time is precious and should not be wasted. By learning something new, we are gaining knowledge that is more valuable than money or gold.
Motivation is defined by biological, emotional, social, and cognitive factors that activate our behavior.
Types of Motivation
There are two different types of motivation that are frequently described as being either extrinsic or intrinsic:
Extrinsic motivations are those that arise from outside our control and may involve rewards such as trophies, money, social recognition, or praise.
Intrinsic motivations are motivations that are from someone doing something off their own back like playing a game or completing a crossword puzzle purely for the personal gratification of problem-solving.
Persistance.
When you set goals unless you follow them through you will not succeed. You need to stay focused and need to be persistent.
Impact
Simply having the desire to accomplish something is not always enough. In order to achieve such a goal requires you to follow it through and not give up, the ability to persist through obstacles, and endurance to keep going in spite of difficulties.
There are three major factors to motivation: activation, persistence, and intensity.
Activation involves the decision to start a specific task.
Persistence is the persisting effort towards a goal even though there may be obstacles.
Intensity is the ability to stay focused and concentrate into pursuing a goal.
You need to remember when you set your goals daily that you reward yourself for completing the task. You could do this at the end of the day, week or month. If you do not know how to reward yourself pay yourself some money or treat yourself to something. By paying yourself and putting it into a separate bank account you will be surprised how much money you make if you are persistent.
My downfall ten years ago as I did not know how to train my brain and was reckless with money. I was spiraling out of control was not focused on my life and was living in cloud cuckoo land. I had no goals and felt my life had ended. It is only in the last five years I have done a lot of souls searching and gained a lot of knowledge online and it’s as if the starter gun had been triggered because there is no stopping me now other than my mental health issues. But if I keep myself busy I have less time to think and less time to feel sorry for myself.
As for my financial habits, I have now found a way to budget my money for everything and do not spend more than I need to. There are plenty of money budget tools online but I use a simple word table and make it colorful. You could also do an excel spreadsheet.
So by doing this blog I am not just helping my readers I am also helping myself.
Tips
Everyone experience fluctuations in their motivation and willpower.
Sometimes we may feel highly driven and other times we may feel listless or unsure of what we want or how to achieve it.
If you feel low and simply have no energy, there are steps you can take that will keep you moving forward.
Some things you can do include:
Take baby steps, just so one thing as I have done today with this post.
If you have a big project that is too overwhelming, break it up into smaller projects.
Have plenty of exercise and sleep.
Change your diet and eat healthily
Find Mentors.
Do some networking.
Remind yourself about your achievements in the past and where your strengths lie.
If there is something worrying you write it down do some research on how to combat it.
Talk to a friend or family member or on a group or forum, anywhere where someone is willing to listen and give advice.
Take a bit of time out to do something else, knowing you always have your goal to come back to.
Do not procrastinate, you have to believe in yourself even sometimes when no one else does.
Create a Dream Board of all the goals you want to achieve in the next 5 years to 10 years.
Meditate and envisage your goals manifesting.
Reward yourself.
Pamper yourself or if your a guy groom yourself.
Final Thoughts.
Do little things to make your life better and eventually you will make your confidence grow. Sometimes we have to start with ourselves and do a bit of soul searching and learn to love ourselves before we can find the power to prosper.
A seedling needs to be cared for on a daily basis before it gows into an oak tree!
Have you ever doubted yourself and felt you are not good enough?
Have you ever had some one call you a fake or looked at you like your unreal?
Sometimes we have an element of self-doubt and may actually believe we are not good enough because of other people’s perceptions of us.
Have you ever felt like you don’t belong or had someone point the finger?
Our world is surrounded by people-pleasing. If people believe in you it gives you a feeling of euphoria and gives you encouragement.
However, there will always be people for whatever their reasons may troll you, say negative things about you, or simply make you feel less confident about yourself.
It could be you are a student and the popular kids gang up on you as you feel you cannot fit in, it’s their perception, not yours or it could be people at work who may say sarcastic comments or derogatory remarks in which you then start to doubt yourself.
We all try to do our best but if our best is not always good enough we may get judged.
People are very competitive and want to be like the Jones’s. So if you look like you do not fit in people tend to judge. It s the judging that can make you question your abilities. Just because your neighbor has a nice house lovely garden and a top-of-the-range car, they could be indeed very deep in debt and faking it and have no money in the bank, yet you who on the other hand may have less materialistic things to show but may have gold bullion or hundreds of thousands stock market shares.
People’s ability to analyze a person on their looks or what they own could be so further from the truth and people should not judge a book by its cover. Just because your neighbor goes to work all dressed up in their flashy suit whilst you go to work in a jeans and t-shirt does not make you a lesser of a person. It’s the achievements you have succeeded in that will tell you apart.
Do not listen to what other people say. If you are a success no one can take that away from you.
Imposter syndrome depends on the strength of your mind, if enough people call you a fake or a fraud you start believing it, yet you have the ability to overturn those intrusive thoughts.
The same goes in abusive relationships when the narcissist tries to brainwash you into thinking you are not good enough and that you will not amount to much. The feeling you are losing control of your own beliefs because of someone else’s opinion can actually make you feel very insecure.
The feeling you experience is known as imposter syndrome. Psychologists often call it the impostor phenomenon. It is estimated that 70% of people experience these feelings of lack of confidence at some point in their lives. According to a review article published in the International Journal of Behavioral Science, imposter syndrome affects all people from all walks of life.
The thought you are a failure and not good enough manifests in our minds and makes us feel like we are a fraud especially if you hear it from people that try to discredit us.
What is impostor syndrome?
If someone tries to discredit you, you start to have self-doubt and only believe you will succeed because of luck, rather than talent or knowledge, experience, or qualifications, this can be problematic. If you believe that you are unlucky your chances of succeeding are decreased because of your own beliefs.
We need to re-wire our brains so that we are good enough and that someone else’s opinion is their opinion and not yours or the rest of the worlds. People are far too often very judgemental and speak their minds which could cause the victim to feel less confident about themselves.
I was once called a fraud by someone who tried discrediting me in court because I was called in as an ‘expert witness and he had a lot to lose due to a divorce hearing. I started to feel insecure (not because I did not know what I was talking about or the knowledge I had of my profession) but the fear of what people would think of me, based on the defendant’s outbursts. I remember I had stage fright and my cerebellar atrophy blocked out certain words which on the spot I could not answer (that did not mean that I did not know them). I am an author on the subject and manage several blogs and my report was prepared meticulously yet the defendant tried to discredit me and make himself look better. If anything he was the fake fraudster for claiming he was an expert registering crap domain names that had no SEO value, but I digress. He then contradicted himself and asked me to help him sell them, so if I was so useless and unprofessional at my job why would he have even bothered asking me?, as you can imagine I refused his offer, and as soon as I got home blocked him from every social media platform. This was my way of regaining control of the situation. Enough said let sleeping dogs lie.
Impostor syndrome was first identified in 1978 by psychologists Pauline Rose Clance and Suzanne Imes. In their finding and the paper they wrote, their theory was that only women were uniquely affected by impostor syndrome.
However since then and with more research, studies have found that both men and women experience impostor feelings, and Clance published a later paper acknowledging that impostor syndrome is not limited to women. (She also created an impostor syndrome test.) Today, impostor syndrome can apply to anyone “who isn’t able to internalize and own their successes,” says psychologist Audrey Ervin.
“Perfectionists” set extremely high standards for themselves and others, and even if they meet 99% of their goals, they’re going to feel like failures. Any small mistake will make them question their own competence.
“Experts” feel the need to know to devour every piece of information on a subject before they start a project and constantly look for new certifications or training to improve their skills. They won’t apply for a job if they don’t meet all the criteria in the posting, and they might be hesitant to ask a question in class or speak up in a meeting at work because they’re afraid of looking stupid if they don’t already know the answer.
“Independent people, also known as Soloists” feel they have to accomplish tasks independently and are reluctant to ask for help. Asking for help gives the perception that you are in some way weak and that you cannot figure it out on your own. This then may make people think they are a fake or fraud which in turn makes them think less of you.
People such as narcissists need to feel the need to succeed in all aspects of life regardless if it is at work, as parents, or as partners. The feeling they need to be in constant full control can cause them to feel anxiety if their goals are not met which could lead them to be abusive and belittling just to regain some power.
Learning abilities and Auto-Immune Disorders.
People who have learning disabilities or autoimmune disorders may have hidden talents and people cannot be characterized as fake or fraudulent if there are underlining issues. The person in question may actually be capable of completing assignments but in a unique way. We cannot judge someone by their disabilities. A prime example would be Stephen William Hawking CH CBE FRS FRSA who was an English theoretical physicist, cosmologist, and author who was director of research at the Centre for Theoretical Cosmology at the University of Cambridge at the time of his death, yet he suffered from Amyotrophic lateral sclerosis or ALS is one of several types of motor neuron diseases. This did not make him a lesser person he persevered against all odds and was a world-renowned genius, who is recognized in his field for his accomplishments all over the world.
People who tend to struggle to recite things or work hard to accomplish things tend to make themselves feel they aren’t even good enough and that they are failures. Their brain tells them that’s proof they’re an impostor. This is psychological and has nothing to do with other people’s perceptions of you.
Have you heard the expression “fake it till you make it”? that is such bad advice as you should never portray to be someone you are not. If for example you are a web designer but cannot code if your life depended on it do not go saying you are one. The same goes for any industry you cannot fake your way to becoming a doctor or dentist you need qualifications for that. Never fake it till you make it, as people will soon see the cracks when you fail to do your job properly. You also stand to give your industry a bad name if you pretend to be a professional but in reality, you are a cowboy. Not only will you be seen in a bad light and bad reviews spread like wildfire you could also potentially cause someone to lose money because of your incompetence. “Never fake it till you make it”.
Why do people experience impostor syndrome?
People experience imposter syndrome because of uncertainties and insecurities in their lives, although there is no single definitive answer. Some experts believe it has to do with personality traits—like anxiety or neuroticism—while others focus on family or behavioral causes. Sometimes childhood memories can cause a person to suffer from imposter syndrome because of experiencing low grades in school and being judged or scolded by parents and peers. Favoritism also can play a crucial role where the parents favor a brighter sibling over them, which could inevitably impact the child’s behavioral patterns later on in life. The thought of being praised and appreciated and the longing for success is a vicious circle because if people are constantly criticized eventually they start doubting themselves and start believing they are not good enough. Therefore they think they are fakes or frauds.
Re-Wiring Our Minds.
We should believe in ourselves and not be bothered by what others think of us. We should stop worrying and procrastinating. Who cares about some other person’s opinion of you? You owe nothing to them. If someone judges you, it is because they want to make them feel better about themselves. We know what we have achieved and what we can accomplish and just because others do not agree with you, that’s their problem, not yours. A person is not defined by someone else’s opinion, a person is defined at what they have achieved.
” A seed grows with no sound but a tree falls with huge noise. destruction has noise, but creation is quiet. The power of silence. Grow Silently. Confucious.
Do not let anyone stand in your way. Embrace constructive criticism and learn from critique. No one can take away your knowledge. Other people’s personal opinions of you do not matter when they try to break you down. Build an invisible wall and let the noise deafen their ears and not yours.
Mr. Tibbles The Health Cat Reporter – Supporting Young Minds
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