In the hustle and bustle of modern life, it’s easy to lose sight of the little blessings that surround us daily. But when you practice gratitude, you shift your focus from what you lack to what you have, and open your eyes to the richness of your experiences and relationships. This allows you to attract more positivity and abundance into your life.
Here are six simple yet impactful ways to incorporate gratitude into your daily routine:
1. Keep A Gratitude Journal
Start your day by jotting down a few things you are grateful for. Reflecting on these moments can shift your focus to the positive aspects of your life.
2. Notice The Beauty In Little Things
Take a moment to appreciate the simple pleasures that often go unnoticed—a vibrant sunset, a kind gesture from a stranger, or the aroma of fresh coffee. Embracing these small moments can help foster a sense of contentment and appreciation.
3. Practice Mindfulness
Be fully present in the moment, whether it’s savoring your meals, enjoying a walk in nature, or engaging in a meaningful conversation.
4. Use Positive Affirmations
Start your day with affirming statements that reinforce gratitude, abundance, and positivity. It can be as simple as “I am thankful for the blessings in my life.” Then keep repeating these affirmations throughout the day to reinforce the mindset.
5. Volunteer
Contributing your time and skills to a cause or community not only benefits others but also cultivates a sense of gratitude within yourself. Volunteering allows you to appreciate the impact of your actions and fosters a deeper understanding of the value of giving back.
Start your day with affirming statements that reinforce gratitude, abundance, and positivity.
6. Express Appreciation For Others
A simple “thank you” or a heartfelt note to the people in your life who make a difference can go a long way in strengthening your relationships and creating a more positive and grateful atmosphere around you.
Cultivating a practice of gratitude can significantly enhance our overall well-being and outlook on life. Start your journey toward a more grateful life today!
MindNation psychologists and WellBeing Coaches can help you adopt a gratitude mindset and incorporate gratitude practices into your daily routines. Book a session now through the MindNation app, available on Google Play and the App Store.
Burnout is a growing concern in today’s fast-paced world. It’s often misunderstood and can have serious consequences if left unaddressed. Let’s delve into some common myths surrounding burnout and gain a clearer understanding of this issue.
Myth #1: Burnout means you are just tired.
Burnout is being over-tired, or more than tired. It encompasses emotional exhaustion, diminished interest in activities, and a decline in motivation. If left unresolved, burnout can leave us feeling depressed, cynical, and resentful. Also, the physical effects of burnout can cause long-term changes to our body that makes us vulnerable to illnesses.
Myth #2: Certain jobs are destined to cause burnout.
Burnout can affect individuals across various fields, from healthcare professionals to students and even those in personal relationships. No occupation or role is immune to the challenges posed by burnout.
Myth #3: Burnout means you are mentally weak and are unable to handle stress.
Burnout doesn’t reflect an individual’s weakness. In fact, it often impacts individuals who are dedicated and high-achieving, highlighting the need for a balanced approach to work and life.
No occupation or role is immune to the challenges posed by burnout.
Myth #4: More sleep, a vacation, practicing yoga, or taking a day off will cure your burnout.
While self-care practices like adequate sleep, vacations, and exercise are essential for overall well-being, they might not fully address the complexities of burnout. Deeper, sustained interventions are often necessary to manage and overcome burnout effectively.
Myth #5: If I am burnt out, I need to quit my job to get better.
While some extreme cases may warrant significant changes, in most instances, small adjustments and proactive measures can help alleviate burnout’s effects.
Understanding the realities of burnout is the first step toward managing and preventing its detrimental effects. If it all seems too much, MindNation mental health experts are available 24/7 if you need someone to talk to. Book a session now thru the MindNation app, available on Google Play and the App Store.
Toxic masculinity refers to a narrow and rigid definition of masculinity that emphasizes traits like aggression, dominance, emotional suppression, and the objectification of women. These behaviors and attitudes can have negative consequences for both men and women, and contribute to a culture of gender-based violence and inequality, such as:
The normalization of violence as a means of asserting dominance or control
The pressure on men to be “tough” and avoid showing vulnerability or emotions
The expectation that men should prioritize their careers and financial success over personal relationships or emotional well-being
The stigmatization of men who do not conform to traditional gender roles or who express emotions in a way that is seen as “feminine”
The objectification and dehumanization of women
The reinforcement of harmful gender stereotypes
Here are some ways you can help overcome toxic masculinity:
Raise awareness about the harmful effects of toxic masculinity. Call out someone who is displaying toxic masculinity, though remember to do so without making personal attacks or engaging in name-calling. Make it clear what you want them to do afterwards, i.e. “I felt uncomfortable when you made a sexist joke at the meeting awhile ago. Next time, please don’t make jokes that belittle someone based on their gender.”
Challenge harmful gender stereotypes. This can involve questioning assumptions about what it means to be a “real man” or a “real woman,” and promoting greater acceptance and understanding of diverse expressions of gender identity and sexuality. Just because a man wears pink or wears skirts does not mean he is unmasculine – color preferences and attire are just forms of gender expression. Similarly, transmen are men too.
Promote positive role models who embody healthy expressions of masculinity. Highlight individuals who prioritize empathy, kindness, and respect in their personal and professional lives, as well as promoting greater diversity and representation of men from diverse backgrounds and identities in media and popular culture.
Engage in community action and advocacy. Support organizations and initiatives that promote gender equality and challenge harmful attitudes and behaviors, and advocate for policies and laws that protect the rights and well-being of all individuals, regardless of gender or identity.
Encourage men to express their feelings in healthy ways. Promote greater openness and vulnerability in interpersonal relationships, as well as encourage men to seek help and support when needed.
Just because a man wears pink or wears skirts does not mean he is unmasculine – color preferences and attire are just forms of gender expression.
Always remember that it takes a village to care for a person’s mental health, especially a man’s. At the end of the day, when you think about it, men are victims of toxic masculinity as well. It places them in a vulnerable position that keeps them locked-in and unable to express themselves. The important thing to do is to get the message across that they are not alone, and it’s okay to ask for help.
If you think a male friend or loved one is struggling, or if you yourself are struggling, MindNation mental health experts are available 24/7. Download the MindNation app to book a session now.
In today’s fast-paced world, recognizing the importance of well-being is more vital than ever. However, encouraging someone to start therapy can be a sensitive and challenging task. According to MindNation data, 17% of employees still feel that no one can help them with their problems. As such, you are in a good position to encourage someone to seek therapy.
Whether it’s a close friend, family member, or colleague, helping them recognize the benefits of seeking professional support is a crucial step towards their mental and emotional wellness. Here are ten practical steps to encourage and support someone in taking this important step:
1. Initiate compassionate conversations. Open non-judgmental dialogues where they feel safe discussing their feelings and concerns. Be an active listener, avoiding immediate solutions or interruptions.
2. Educate yourself about mental health. Gain a solid understanding of mental health conditions and the therapy process. Knowledge enables you to communicate more effectively and address concerns.
3. Choose the right time and place for these conversations. Opt for a quiet, private setting, free from distractions, where you both can speak openly without interruptions.
4. Express genuine concern and empathy. Share your heartfelt concern for their well-being and emphasize your care for their mental health. Use empathetic language and communicate that you’ve noticed changes in their behavior or mood, avoiding blame or judgement.
5. Avoid stigmatizing terms. Recognize that some individuals might have misconceptions or reservations about therapy. Instead, refer to it as “seeking professional support” or “getting guidance.” Reducing the stigma associated with therapy can make it more approachable.
6. Share personal or success stories. Sharing personal experiences or stories of successful journeys to emotional well-being can provide reassurance. Additionally, recounting stories of individuals who benefitted from therapy can inspire hope and reduce apprehension.
7. Offer to assist in research. Take the initiative to help research psychologists or mental health professionals in your area. Share their profiles, specialties, and patient reviews. Offering practical information can ease the process of finding the right therapist.
8. Respect their autonomy. While providing encouragement and support, remember that the decision to start therapy belongs to the individual. Respect their autonomy and choices, avoiding pressure that might lead to resistance.
9. Highlight the benefits. Discuss the potential benefits of therapy, such as improved mental health, enhanced coping strategies, and an overall higher quality of life. Emphasize that psychologists are trained to provide effective guidance and support.
Helping [colleagues] recognize the benefits of seeking professional support is a crucial step towards their mental and emotional wellness.
10. Maintain support throughout the process. If they decide to pursue therapy, offer continuous support along their journey. Accompany them to sessions if they wish, encourage adherence to treatment plans, and be a supportive listener when needed.
In conclusion, helping someone begin therapy requires patience, empathy, and understanding. By initiating compassionate conversations, offering support, and providing information, you can help your loved ones recognize the importance of seeking professional help for their well-being.
MindNation psychologists and WellBeing Coaches are available 24/7 for teletherapy sessions. Book a session now thru the MindNation app, available on Google Play and the App Store.
Conversations about mental health can be a lifeline for those dealing with mental health concerns. However, knowing the right words to say and what to avoid is crucial. Effective communication can provide much-needed support, while insensitive words can unintentionally harm. Here are some simple guidelines on how to talk to someone with a mental illness, promoting empathy and understanding.
What To Say:
“I’m here for you.” Simple, yet powerful. Let them know you’re there to support them, showing you care.
“How are you feeling today?” Encourage open conversations about their emotions, without judgement.
“It’s okay to seek help.” Remind them that seeking professional help is a sign of strength.
“I’m proud of you.” Acknowledge their efforts, boosting their self-esteem.
“You’re not alone.” Share success stories or support groups where they can connect with others.
“What can I do to help?” Offer practical assistance like running errands or accompanying them to appointments.
What Not To Say:
“Snap out of it.” Avoid implying they can simply “snap out” of a mental illness.
“You’re just seeking attention.” Don’t dismiss their feelings.
“It’s all in your head.” Respect their experiences; don’t trivialize them.
“I know how you feel.” Understand that their experience is unique; listen to their story.
“You should be grateful.” Avoid creating guilt or shame by telling them to be grateful.
“Just think positively.” Don’t oversimplify by suggesting positive thinking alone can cure mental illness.
Effective communication can provide much-needed support, while insensitive words can unintentionally harm.
Supporting someone with a mental illness begins with compassionate communication. Knowing what to say and what to avoid can create a safe and empathetic environment. Offering your presence, listening without judgement, and encouraging professional help when needed can make a world of difference. Let’s break the stigma and promote understanding in mental health conversations.
If someone you know needs professional help, MindNation mental health professionals are available for teletherapy sessions 24/7. Book a session now through the MindNation App today – available via Google Play or the App Store.
Mindfulness, a mental state achieved by focusing one’s awareness on the present moment, is gaining recognition for its profound impact on mental and physical well-being. But despite its numerous benefits, many individuals face hurdles in establishing a consistent mindfulness practice. Let’s delve into the science behind mindfulness, its benefits, and common obstacles you might encounter on your journey to inner peace.
The Science Behind Mindfulness
Mindfulness practices involve being fully present and aware of the moment, while accepting your thoughts, feelings, and bodily sensations without judgement. This state of heightened awareness has been found to yield several impressive outcomes:
Enhanced Brain Function: Mindfulness increases activity in brain regions associated with attention and emotion regulation, fostering mental clarity and emotional resilience.
Stress Reduction: By cultivating a greater sense of awareness and presence, mindfulness helps reduce stress and anxiety, making it easier to cope with life’s challenges.
Physical Health Benefits: Mindfulness has a positive impact on physical health, decreasing inflammation, enhancing sleep quality, and strengthening the immune system.
Common Obstacles To Mindfulness
While the benefits of mindfulness are substantial, it’s important to acknowledge the obstacles that can hinder your practice:
Time Constraints: Many individuals struggle to find time for mindfulness amid their busy schedules. The perception of time as a limiting factor can discourage consistent practice.
Expectations And Pressure: Setting unrealistic expectations or feeling pressured to achieve a specific level of mindfulness can create unnecessary stress and hinder progress.
Difficulty Staying Present: Staying focused on the present moment can be challenging, particularly when dealing with stress, anxiety, or distractions.
Self-Doubt And Skepticism: Doubting the effectiveness of mindfulness or believing you lack the capability to practice can impede your progress.
Lack Of Guidance Or Support: For beginners or those struggling to practice consistently, a lack of guidance or support can be a significant barrier. Seeking resources, a teacher, mentor, or mindfulness community can help establish and maintain your practice.
Mindfulness has a positive impact on physical health, decreasing inflammation, enhancing sleep quality, and strengthening the immune system.
Overcoming The Obstacles
Understanding these common barriers is the first step in overcoming them and establishing a regular mindfulness practice. Fortunately, there are numerous techniques and practices to help you on your journey to inner peace, such as mindful movement, journaling, and arts and crafts. You can explore these activities at our on-ground mental wellness event, “You Got This! Creating Safe Spaces, Crafting Tomorrows,” from October 20-22 at the East Wing of the Shangri-La Plaza Mall in Mandaluyong City. Experienced facilitators will be available to assist you in learning and practicing mindfulness. Follow us on social media for more information.
If you can’t make it to the event, you can still dive into mindfulness by connecting with our dedicated WellBeing Coaches and psychologists. Schedule a teletherapy session today through the MindNation App.
Are you consumed by heightened anxiety while waiting for a future event such as a work presentation, an exam, or a first-time plane ride? You might be experiencing anticipatory stress or “pre-event” stress. This happens when dread builds up and you stress out ahead of time, leading you to experience extra stress. This unhealthy amount of worrying can leave you restless, trapped, and mentally depleted.
How Is Anticipatory Stress Different From Other Forms Of Stress?
Stress, anxiety, and anticipatory stress are related but distinct experiences. Stress is the body’s physical response to current external pressures or demands, such as managing a heavy workload or dealing with a difficult colleague. Anxiety, on the other hand, refers to the general state of unease and intense worrying about things that may be absent and without clear triggers. Anticipatory stress is related to anxiety, but what sets it apart is a specific trigger: an uncertain future outcome.
In contrast with other forms of stress, anticipatory stress, on the other hand, is based on perceptions and expectations rather than the actual situation itself. It often stems from uncertainty, lack of confidence and control, and fear of the unknown. Moreover, this form of stress can be prolonged if the waiting period takes longer.
In contrast with other forms of stress, anticipatory stress, on the other hand, is based on perceptions and expectations rather than the actual situation itself.
What Are The Signs And Symptoms Of Anticipatory Stress?
Feeling tense and on edge
Racing thoughts
Increased heart rate and breathing difficulties
Sleep problems
Upset stomach, diarrhea, and frequent urination
Irritability
Difficulty in concentration
Anticipating the worst
Unhealthy behaviors such as stress eating, drinking, avoidance, and procrastination
Low levels of self-esteem and confidence
How Can You Cope With Anticipatory Stress?
While worrying is normal, people with greater tendency to be a worrier or to overthink things may be more prone to anticipatory stress. Fortunately, there are many strategies that can help you cope with anticipatory stress and prevent it from taking over your life.
Challenge and reframe your thoughts. Anticipatory stress is often based on negative or irrational thoughts, such as “I’m going to fail” or “Everyone will judge me.” Challenge these thoughts by acknowledging that the event you dread may not play out as negatively as you imagine. You may try to create facts or action steps to counter the negative thoughts. Remember the ratio 1:5. Pair 1 negative thought with 5 healthy or positive thoughts and facts about the situation.
Preparing and planning ahead as much as possible may reduce anticipatory stress. You can do this by rehearsing the situation, visualizing positive outcomes, or making a checklist to help you feel more in control.
Ground yourself by focusing your attention on what you can control in your day-to-day activities. You can also do this by reflecting on your routine prior to the event that causes anticipatory stress
Be compassionate to yourself. Positive affirmations can help to establish strength of character. Recognize the things that you have successfully completed despite facing anticipatory stress. Remind yourself that you can take one step at a time.
Seek help from a trusted friend or family member to manage and release anticipatory stress and develop effective coping strategies.
If talking to a friend doesn’t work, help can also come from a MindNation WellBeing Coach or Psychologist. They can help you manage your stress, anxiety so that you can live your best life today without constantly worrying about tomorrow. Book a session now by downloading the MindNation app at mindnation.com/app.
Congratulations! You’ve finally found a therapist that you feel safe and comfortable with, and you’ve come out of your first teletherapy session feeling supported and empowered. Now comes the challenging part — staying the course on your journey to better mental health.
According to MindNation Operations Head Jen Alonte, it’s important to return for follow-up therapy sessions so that your psychologist or WellBeing Coach can check on your progress. “Most mental health concerns are caused by long periods of unresolved problems or issues that cannot be ‘cured’ in just one session, especially if the concern is something serious like depression or anxiety,” she says. “And even if you ‘feel better’ after just one session, it does not hurt to have follow-up sessions to solidify whatever therapy was introduced in case a trigger occurs.”
“Most mental health concerns are caused by long periods of unresolved problems or issues that cannot be ‘cured’ in just one session,”
Jen Alonte, MindNation Operations Head
That being said, continuously showing up for therapy is a fairly major commitment in terms of time, emotional space, and finances. This is why it’s important that you put in the time, energy, and effort into every session so that you do not waste valuable resources — both yours and your therapist’s.Jen shares some tips for ensuring that no money, time, or energies are wasted:
Eliminate distractions. Keep your cellphone on silent, and make sure you are doing your teletherapy session somewhere calm and quiet. “Make sure there are no other people around who will vie for your attention,” Jen says. Lastly, don’t schedule your session right before or after a meeting so that your mind is not filled with distracting thoughts.
Come prepared. “A day before your session, think about what you want to discuss with the therapist and write them down so that you don’t miss anything,” Jen suggests. Also, don’t forget to check if your Internet connection is stable and that your device’s camera and microphone are working so that you do not run into technical problems in the middle of the session.
Be seen. Even though MindNation teletherapy sessions are also available through voice chat or sms chat, the best set-up would still be one where the therapist sees your face. “This is because psychologists can learn a lot from facial expressions and other non-verbal cues,” Jen explains.
Be open. No need to be afraid or shy; psychologists, psychiatrists, and WellBeing Coaches are trained professionals whose job is to listen without bias or judgement and offer the best kind of support. “Our psychologists mostly use Cognitive Behavioral Therapy as a form of treatment, so what you say will help them determine the right course of treatment for you,” Jen explains. “So if you hold back, the advice that they will give will also be limited.”
Give feedback after the session. MindNation Care Coordinators send feedback forms to clients after they complete a session. “Be sure to fill in the form honestly. This is because by default, we will always assign you to the same therapist for follow-up sessions since they already know your background. But if you are not comfortable with the therapist for whatever reason, let us know right away so that we can assign you to someone else,” Jen assures.
Getting the most out of therapy might be challenging at times, but if you are committed to taking care of your mental health and participate in therapy sessions properly, you can help yourself achieve better mind, better you.
MindNation psychologists and WellBeing Coaches are available 24/7 for teletherapy sessions via video call, voice call, or sms chat. Rest assured that all conversations will be kept secure and confidential. Book a session now through Facebook Messenger https://bit.ly/mn-chat or email [email protected].
Do you have difficulty telling your partner you are frustrated at them? Do a friend’s annoying habits trigger you, but you choose to stay silent to keep the peace?
This is where knowing the difference between constructive and destructive criticism comes in.
“It’s important to relay feedback to a loved one even when it’s negative because we want to help our loved ones to become better versions of themselves,” says MindNation psychologist Jessa Mae Rojas. “Additionally, when we are able to go through difficult communications with our partners unscathed, the relationship becomes stronger.”
This does not mean you have to call them out about every little annoyance; some things are better left unsaid. “As long as what you are saying helps the person improve and does not make them question their self-worth or self-confidence, then that is constructive criticism,” Jessa says. “Everything else is just nitpicking.”
Ready to have the constructively critical conversation? Here are some do’s and don’ts for relaying feedback to your loved one:
“It’s important to relay feedback to a loved one even when it’s negative because we want to help our loved ones to become better versions of themselves.”
Jessa Mae Rojas, MindNation Psychologist
DO:
Time it right. Don’t do it when they are tired after a long day, or if YOU are tired after a long day. And especially do not get into the conversation when you are angry because you might end up saying something destructive instead. If tempers are high, step out of the room for awhile, take deep breaths, or do activities to distract you until you calm down.
Focus on specific behaviors, not on your partner’s whole personality. Don’t just say, “You’re just no fun.” Get specific instead by saying, “I’ve noticed that you don’t seem to enjoy online parties with my friends. Can you tell me why so I can understand better?”
Give your partner a chance to explain or offer feedback. You have had your chance to speak, now it’s to sit back and listen. Remember that you are having a dialogue, not a monologue.
DON’T
Diagnose your loved one. “I think you have mental health issues,” or “Wow, your childhood really messed with your brain” will only deviate the conversation from the main issue.
Make “You” statements. If you say, “You are impossible to talk to and you just don’t listen,” your partner will justifiably feel defensive. “I sometimes find it difficult to talk with you,” is a much more positive way to broach the subject.
If despite your best efforts your criticism is received in a negative light, don’t fan the flames by responding angrily. Instead, seek to understand why your loved one is acting this way. “Have a heart to heart talk; ask them ‘How would you want me to talk to you about this next time? Would you rather I write it down or send you a text message first, instead of talking to you about it directly?’” Jessa suggests. “These can help pave the way for more productive conversations in the future.”
If you and your partner are having difficulty communicating with each other, MindNation psychologists and WellBeing Coaches are available for teletherapy sessions 24/7 to help you build a stronger and lasting relationship. Message https://bit.ly/mn-chat to book a session now!
Harrison Ford was a carpenter before being casted as Han Solo in the “Star Wars” movies. Today, he is one of the world’s best-known actors and an enduring pop culture icon.
When Michael Jordan retired from basketball in 2003, he shifted to professional baseball and then to running his own business. In 2014, he became the first billionaire player in NBA history; he is also currently the 5th-richest African-American.
Finally, Sara Blakely was selling office supplies door-to-door when she got the idea for making shapewear; the company that she founded is now a household name — Spanx.
What do these people have in common? They all got to where they are now by stepping out of their comfort zones.
What’s your comfort zone?
A comfort zone is not a physical place. It is a frame of mind, a place where you feel comfortable and your abilities are not being tested. In other words, comfort zones are comfortable, safe ways of living and working, usually in a set routine.
Staying in one’s comfort zone has its advantages — you have zero stress, you complete tasks faster, and you don’t expend as much mental energy.
However, it also has its drawbacks — you don’t learn new skills, become complacent, and even miss out on opportunities for growth.
Remember that growth only happens when you are learning, and learning only happens when you encounter something new. When you make changes and take risks, you transition and even evolve into someone better, and sometimes in the process you even transform those around you.
The story of my life
My life has been all about expanding my comfort zones. After graduating top of my class from one of the most prestigious universities in the Philippines in 2000, I embarked on a storied career in Marketing for three Fortune 500 companies for over two decades, lived in seven different countries in the process, and even started my own business. But in June 2017, while on a business trip in Singapore, I sustained a severe traumatic brain injury (TBI). I spent 21 days in a coma and had to undergo three brain surgeries. When I woke up, I did not know how to eat, sit, or walk. Doctors told me that because of my injury, my brain was now only operating at 40% capacity. I was also diagnosed with aphasia, a disorder arising from a severe TBI that causes the patient to have trouble speaking, reading, writing, and understanding language. And finally, because of the swelling in my brain, I became blind in one eye.
“Changes don’t have to be big, and they do not have to happen overnight. By simply being creative, you can make small tweaks to your routine while you are on lockdown and already challenge yourself.”
Digging deep
I was told that with therapy, my brain capacity could improve up to 80% — at the most. But I refused to let doctors determine my fate; in my quest to return to my normal life, I challenged myself and those tasked to treat me. I demanded daily speech therapy, even if my therapists only suggested that I see them thrice a week. I also asked for homework, and spent every day answering grammar worksheets, writing in a journal, and practicing giving presentations. I even started a light boxing exercise regimen with my physical therapist. On top of all these, I resumed planning for my wedding, which would be held 11,000 kilometers away in southern France.
When she I tested by my neurologist six months after my accident, my brain was operating at 95%.
In 2019, I co-founded MindNation, an innovative mental health and well-being company that has grown globally as a trusted partner for organizations and communities alike. I am proof that if we step out of your comfort zone, take risks, and face challenges head-on, we can evolve our lives, relationships, and even careers into something better. Maybe not right away, and definitely not guaranteed; but at least there is that possibility.
From the comfort zone to the growth zone
This is not to say that you do need to experience a life-altering accident to challenge yourself, or move to another country to experience taking risks. In addition, the COVID-19 pandemic has made it virtually impossible for us to have adventures. But all these do not mean we have to resign ourselves to a life of idleness and inactivity. Changes don’t have to be big, and they do not have to happen overnight. By simply being creative, you can make small tweaks to your routine while you are on lockdown and already challenge yourself.
Here are some of the things I do to continuously challenge my comfort zone even when I am homezoned:
Exercise.
Working out is synonymous with challenging yourself. I am currently working with a personal trainer online, even though exercising is one of the things that I don’t like to do. Because of our one-on-one set-up, my coach is constantly focused on me, always telling me to squat lower or bend deeper. I hate it, but I end up learning that I can do things I never thought possible.
For those who love exercising, one way to stay challenged is to change up your workout program from time to time. Don’t just brush off yoga because you think you’ll never be able to touch your toes or disregard strength training because it seems intimidating. Stepping outside your fitness comfort zone can help you spice up your routine, help break a fitness plateau, and even increase your motivation.
Veer away from comfort foods.
Trying new dishes is one of the easiest ways you step out of your comfort zone. If you’ve been having your meals constantly delivered like me, order a dish that you’ve never ordered before or that you think you’ll never like, or buy from a different restaurant entirely. Even if you end up not liking the food, you are slowly training your brain to adapt to risk-taking. Next time, when you take on bigger challenges, they won’t seem so scary anymore.
Make lockdown date nights as close to real date nights as possible.
Before lockdowns happened, date nights meant dressing up, candlelit dinners at romantic restaurants, and evenings filled with meaningful conversations. But if you and your partner have been isolating at home 24/7 for more than two years now, there are ways to break this routine and rekindle the spark.
When my husband and I order food on date nights, we make sure to remove them from the takeout containers and place them on real plates. We also use real utensils and bring out the formal glassware — even if we’re just drinking water. Finally, we make sure to dress up, sit facing each other at the dining table — not in front of the tv — and put our phones away for 2 hours so that we can have an honest-to-goodness conversation. These take a lot of effort, but in doing so we make the experience more meaningful.
Dare to have uncomfortable conversations.
The pandemic has made talking to friends boring because there is no longer anything new to share. “‘What’s new with you?’ ‘Nothing, I’m still stuck at home like you.’ So instead of asking people about their day during virtual catch-ups, I suggest introducing topics you never used to talk about, like world affairs or philosophical questions. These may be boring topics, but talking about them can help everyone learn something new and even take your relationship to a whole new level.
Expand your professional skill set.
I may be the chairman of a company, but I still block time in my calendar every day for strategic thinking and planning. This includes updating myself on what competitors are doing, reading up on industry trends, and holding discussions with the team to stay on top of issues and concerns. By doing these, I grow not only myself but also the business.
Not a C-suite executive? You can still challenge your professional comfort zone even if you are a junior team member. Take on an extra project on top of what you are already doing — being mindful of your own capacities and limitations, of course. Another way is to enroll in that digital marketing course, for example, even if you don’t know the difference between ‘reach’ and ‘engagement.’ Or reach out to your manager and ask if you can schedule a short meeting, to get feedback and advice on your current path.
Investing in skills like these not only represent a new challenge, they can build resilience, foster creativity, refresh your confidence, and open up more opportunities than ever.
To do or not to do, that is the question
At first glance, there is nothing wrong with choosing to stay in your comfort zone. Here, you stay safe, predictable, and it’s not as if you will kill anyone for doing so. But what it will kill is any purpose, meaning, or surprise in your life. When you don’t try new things, you won’t have any excitement, originality, or new motivation about anything.
The COVID-19 pandemic is causing us to change our perspectives on how to live, act, and interact with others. Use the time spent in lockdown to look for opportunities that will challenge your comfort zone; the result is either you say ‘This really isn’t for me,’ or you become so comfortable with the experience that you grow from it and it becomes your new comfort zone.
MindNation’s WellBeing Coaches are available 24/7 for teletherapy sessions if you are feeling stuck or unmotivated. Book a slot now through https://bit.ly/mindnation-book or email [email protected].
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