7 Steps to Banishing a Limiting Belief

Limiting beliefs are dysfunctional ideas/beliefs that we make up about ourselves, others and the world around us. Like the name suggests, they inhibit and hold us back from positive growth. We all have them, to varying extents, but the good news is that there are ways to banish them for good. Ready? Here we go:

7 Steps To Banishing A Limiting Belief – Toronto Mindful Solutions Clinic

How Does Getting Psychotherapy Help?

Since psychotherapy (also known as counselling) is a rather misunderstood concept (not to mention often steeped in stigma), the suggestion that you see a therapist can be scary.

You may perceive getting therapy to mean that there’s something wrong with you. But this isn’t the case at all! While it may not be for everyone, counselling can be beneficial to most people at challenging points in their lives.

Although it’s important to recognize that therapy is not a panacea, it makes a difference every day in thousands of lives across the world. If you find that you have uncomfortable feelings of “stuckness” in your life, you may very well benefit from this working with a psychotherapist.

Consider these ways that therapy can help you:

1. Get an objective viewpoint: Counseling allows the opportunity to talk about your current challenges with someone who’s trained, impartial and objective. Open communication with your friends and loved ones is usually a good idea. However, there are times when you might find it more comforting and safe to share your feelings, innermost thoughts, and worries with a therapist.
2. Clarify your feelings: Many times, people begin therapy feeling confused and not really able to identify their emotions. A good therapist can assist you in recognizing your feelings. The therapeutic process can help you explore particularly troubling emotions and resolve them.
3. Learn to appropriately communicate: Being able to share honest, genuine feelings using more effective communication can enrich your relationships and help you succeed in your life. Once you learn to pay more attention to your feelings and share them with others, you’ll get more of what you want from life, whatever that may be. Most importantly, your life is more fulfilling when you live based on how you truly feel.
4. Get stress-relief: How many times do you have an opportunity to say whatever you want however you want with no repercussions later? It’s possible to liberate yourself from psychological pain by talking with a therapist. Therapy is a safe place to vent your negative feelings. Whether you’re feeling scared, hurt, angry, lonely, confused, stuck or other negative feelings, you can share it with your therapist, take a load off your chest, and gain clarity. For many, therapy is a sanctuary when they’re feeling overwhelmed with negativity in their life. This makes counselling a great stress reliever!
5. It’s all about you: When you go to therapy, the session is focused on your benefit. Your time with a psychotherapist is all about you. You can say whatever you want, and you won’t ever have to worry about being judged by the therapist, as they are trained to keep their personal feelings out of it.
6. Gain valuable insights: When you talk about yourself with someone who’s non-judgmental and objective, you’re truly tuned in to the moment and what you’re saying. Therapy provides a chance for you to hear yourself talk and share your own personal struggles. It may sound unusual, but people in counselling frequently have “a-ha” moments about something they shared. Your therapist will ask questions which encourage you to examine your current situation more thoroughly. After all, human difficulties are complex. Through this process, you can discover your motives and learn to understand yourself better. Developing insight and awareness into your feelings empowers you to set priorities about what’s most important to you and make choices that enable you to live the life you truly seek.
7. Bring out your strengths: With therapy, you can develop or gain confidence in your capacity to live a healthy, fulfilling life, while learning more about what makes you tick, and how to harness your strengths.

Simply put, working with a therapist can be one of the most profound gifts you can ever give yourself. Most likely, you’ll experience less stress, feel more satisfied and contented with your life after participating in counselling. If you find yourself struggling emotionally, remind yourself that therapy can help. Tell yourself that therapy is a crucial component of your self-care plan. And then commit to doing the work!

Benefits of Journaling

So here we are, in the new year, which is always a great time of year to develop good, new habits or to deepen old ones.

Today’s blog post is about the benefits of regular journaling.

Who among us used to keep a diary when we were younger?

I know I’ve been a lifelong journaler; I started the habit pretty much as soon as I learned to write full sentences! I must have filled up dozens and dozens of old diaries over the years because I intuitively understood journals as the powerful tools they are to help me understand my struggles and fears without judgment or punishment. I remember how good it felt to release all of those thoughts and feelings, and to write out my deepest, most personal hopes and dreams, getting them out of my head and down onto paper. My world somehow seemed clearer after journaling.

But then adulthood rolled around… and my journaling stopped being as prolific as it used to be. Like so many adults, I too can get caught up in the busyness of day-to-day life. Adulting is hard, y’all! I know I’m not alone on this because I hear it often from my clients too.

But… it’s such a shame that so many of us have stopped keeping regular journals!

One of the very first things I do with all my clients as soon as I start working with them is to encourage them to get back to a regular journaling practice as a supplemental support to our work together. Keeping a regular diary is a great way to develop self-reflection and self- compassion. It helps us to understand our shadow selves, our triggers, our deepest dreams… In my years of working one-on-one with clients in private practice, I’ve noticed that those who regularly write in their journals are the ones who more often than not get the clarity they’re seeking much sooner. And as a result, they are usually the ones who “graduate” from therapy a LOT sooner. Positive outcomes are more easily attained, and at a much more rapid pace. WHY? It’s simple. Writing down our thoughts and feelings helps us understand them more clearly. It helps us notice our limiting beliefs and our dysfunctional coping mechanisms. It helps us get in touch with our core values – what really matters to us, what we want more of. It propels us forward.

So… if you struggle with stress, depression, or anxiety, or even if you’re just feeling STUCK (don’t we all at times?!), keeping a journal is a great idea. It can help you gain control of your emotions, improve your mental health, and gain CLARITY on your life. Journalling can help you prioritize any problems, fear and concerns. It can help you track your day to day thoughts and feelings, and can also provide you with a great opportunity to practice positive self-talk and affirmations.

So… journaling is a pretty simple but powerful tool to help develop a healthy lifestyle for better managing stress, anxiety, and mental health & wellness. It’s an incredible tool to help you cultivate a more MINDFUL life. And when I talk of an overall healthy lifestyle that includes journaling, I’m also talking about things like

• Lowering your stress levels
• Eating a healthy, balanced, nutrient-rich diet
• Exercising regularly, preferably outside, in nature while absorbing the sun’s healing Vitamin D
• Meditating each day
• Getting plenty of sleep each night
• Reducing (or ideally abstaining) from alcohol and drugs

Whenever I’ve recommended journaling to my clients, I’ve sometimes been met with resistance from them.

“But it’s so time-consuming, Sandy”…. “I have no time.”… “I’m MUCH too busy for that.”

“I would have no idea what to even write in my journal.”

“The blank pages overwhelm me.”

“I have too many thoughts in my head, and I can’t possibly discern which ones are important enough to capture and which ones are just… noise in my head.”

Clearly, we seem to have collectively embraced the “I’m much too busy” lament. Sure, life is busy with work/school, childcare, eldercare, paying the bills, cleaning the house, doing laundry, cooking, etc. But journaling doesn’t have to be a long, time-consuming process. Some days, I will jot down some stream of consciousness notes as they pop into my head in under 5 minutes, in point form, on the Notes app in my phone. Other days, as time allows, the entries will be deeper and more fleshed out, and handwritten in a journal. I’ve also noticed the best time for me to journal is first thing in the morning, immediately after having meditated. I got into this habit years ago, after having read Julia Cameron’s wonderous The Artist’s Way, in which she describes the importance of what she calls Morning Pages.

My point is, journaling doesn’t have to take hours and hours to be effective. We can help ourselves by trading out some of our mind-numbing Netflix time with some important self-care time that actually helps us connect more deeply with ourselves and our values.

As for the excuse of “I don’t know what to write about”… That’s a pretty valid concern too, especially if you’re a journaling newbie or somebody who hasn’t engaged in this practice in a long time… which is why I’ve recently published a colourful journal with over 80 powerful coaching prompts to help you get in touch with yourself and live a more mindful life. And I’ve since I’ve always understood the deep connection between creative expression and self-reflection, I’ve included a sampling of some mandalas that I’ve drawn over the year, which you can colour in, if you like. There are also plenty of blank pages on which you can create your own artwork to help get your creativity and self-reflection juices flowing.

The book is available for purchase at most major online retailers like Amazon, etc. But I’ll let you in on a little secret… It’s also available to preview and buy at a lower price, direct from the publisher, below. I would love for you to have a look, buy it, and to share it with your circles to help me spread the word. And please tell me how you like using it, if you do decide to purchase it!

My Mindful Life Journal by Sandy Kiaizadeh. Click on this photo to preview and purchase this book direct from the publisher.

You know, keeping a journal can help you create order when your world feels like it’s in chaos. Using a journal like this one will help you get to know yourself by revealing your most private fears, dreams, thoughts, and feelings. I encourage you to look at your writing time as personal relaxation time. Remember that it’s a meditative process that can help you de-stress and wind down.

I invite you to get into the habit of journaling again. Make self-care an important part of your 2020. Make the practice of journaling a special time to reconnect with yourself, by creating a ritual around it… maybe writing in a place that’s relaxing and soothing, or maybe combining it with another mindful ritual, like tea time. Ultimately though, look forward to your journaling time, and know that you’re doing something good for your mind, body and spirit.

Affirmation: I Welcome The New Year With Joy

For many, the promise of the new year is a time for reflection and rebirth. It’s a reset. A fresh start. An opportunity for reinvention and creating abundance.

I probably go against conventional wisdom when it comes to setting New Year’s Resolutions. Simply put, I don’t like ’em. Why? Because it’s not uncommon for most well-intentioned resolutions to be discarded by January 17, which, incidentally enough, is known as Ditch New Year’s Resolution Day. How many of us have signed up for gym memberships soon after New Year’s only to never go, despite our credit cards still being charged? Gyms worldwide know this about us! Not to mention how ditched resolutions only make us feel terrible about ourselves!

So. Resolutions, bad. In my books, they’re the antithesis of self-compassion, and anyone who’s spent any quality time with me knows that I’m all about compassion-based living.

BUT.

I still believe in living life mindfully.

With full intentions and awareness.

What I’ve been practising annually to keep myself on track and accountable is to live by themes. For instance, for me, 2017 was all about embracing joy, while 2018 was my year of healing. 2019 was all about inviting more love, while 2020 will be all about courage. This means that, before every action I take or every choice I make over the next 12 months, I will ask myself first whether I’m putting myself out there authentically in order to stretch myself, even if it may make me slightly uncomfortable. It takes courage to do that!

So I invite you to think about what theme you’d like to live by in 2020.

To keep on track with your chosen theme, affirmations can be powerful tools to help shift your mindset. So why not use an affirmation or two to help you start the year off on the right foot?

So for instance, if you’re looking to invite more joy (theme) into your life, you could try these affirmations, if they resonate for you:

To have great joy, I open my mind and my heart to what the New Year will bring. I avoid fearing the change that the ending of one year offers. I welcome change because it allows for growth. Change keeps things interesting and eventful. I find excitement and joy in every new experience.

Or more simply:

Today, I embrace and welcome the joy the New Year will surely bring to me.

Of course, these are only suggestions. Come up with your own affirmations by spending a few moments with the following self-reflection questions:

• What theme do I choose to embrace in 2020?
• How can I make 2020 more joyous than the last one (if joy is your theme)?
• What can I do to bring more joy (if that’s your theme) to others in the coming year?
• How can I embrace the changes and challenges of the New Year while living in alignment with my chosen theme?

So… what theme and affirmation will you live by in 2020?

Hypnosis for Deep Sleep

Here’s another guided audio recording, which is good to use if you’re having trouble falling (or staying!) asleep.

Hypnosis and meditation are both wonderful tools to help us access a slower brain frequency state. Are you ready to go into a very relaxing state to allow yourself the deep sleep that you deserve? If so, this guided audio is for you. Sweet dreams!

Breathing Anchor Meditation

Here’s another guided meditation for you!

This meditation is a “breathing anchor” mindfulness practice to help root your awareness into the present moment, dissolve anxiety, decrease stress, and allow the body to heal in a relaxed, peaceful state.

Let me know what you think!

 

Safe Place Meditation (For Pain)

Here is a brand new guided audio meditation that can help those of you who are dealing with physical or emotional pain. Hope you enjoy it!