(866) 588-2795 | contact@drteresalsmith.com

Dr. Teresa Smith

My WordPress Blog

by Leave a Comment

How to Tell When You’re Feeling Burned Out

Many people think of burnout as simply being incredibly tired after a long week or month of work or school studies. But burnout is much more than a physical exhaustion; it has in fact been called the “triad of depersonalization, emotional exhaustion, and feelings of detachment.” 

Here are some additional signs of burnout:

Pessimism

Pessimism is a major red flag that someone is experiencing burnout. And they won’t just feel pessimistic about whatever it is that is causing them big stress (job, school, relationship), they will feel pessimistic about life and the world at large.

Sleep Issues

Burnout makes it incredibly hard to get a good night’s rest. Either a person finds it hard to fall asleep, lying there wide awake for hours, or they fall asleep but then wake up throughout the night. When we don’t get enough quality sleep, it makes it difficult to cope with stress, which makes it hard to sleep, and the vicious cycle continues.

Sudden Physical Ailments

A major sign of burnout is suddenly experiencing physical symptoms that you never have before. For instance, many of my clients, with no prior history of GI upset or headaches, will begin to have chronic issues. 

Is it Time to Speak with Someone?

Burnout shouldn’t be taken lightly. You shouldn’t try to ‘tough it out’ and get on with things. Now is the time to make your mental health a priority. If you would like to speak with someone about what has been bothering you, please reach out to me.

Sources:

https://www.everydayhealth.com/burnout/unusual-signs-of-burnout/

https://positivepsychology.com/burnout/

https://www.psychologytoday.com/us/basics/burnout

by Leave a Comment

9 Daily Habits That Can Boost Happiness

Are you struggling to find joy in your everyday life? If so, you’re not alone. Many people have a difficult time achieving happiness, and yet it’s critical for our health and well-being—happiness can reduce stress, lower our blood pressure, improve our cardiovascular health, strengthen our immune systems, and help us sleep better. Some studies show that being happy can even lead to us feeling less pain. Happiness can also cause us to feel more optimistic, enhance our productivity and problem-solving skills, and improve our relationships with family, friends, and coworkers.

With all of that in mind, here are nine things you can do on a daily basis to help you start feeling happier:

  1. Exercise.
  2. Eat a diet rich in complex carbohydrates, protein, and omega-3 fatty acids (and avoid skipping meals and eating deep-fried or highly processed foods).
  3. Sleep for at least seven hours each night.
  4. Use breathing exercises whenever you begin feeling stressed.
  5. Put away items in the proper place to eliminate clutter in your home and workplace.
  6. Spend time with friends and family, whether in person or over the phone.
  7. Make a list of the things you’re grateful for.
  8. Smile even when you’re not feeling happy.
  9. Pay someone a compliment.

It’s Time to Get Happy

If you’re looking for ways to become a happier person, contact us today. Our caring therapists can provide you with customized advice on lifestyle changes you can make to boost your happiness. We look forward to meeting with you and helping you take the first step toward enhancing your quality of life.

by Leave a Comment

Why Setting a Strong Female Role Model is Important for Your Daughter

Every Halloween, little girls all over the country choose costumes that reflect what they want to be when they grow up. And each year we see many girls choosing to dress as princesses and fairies, kitty cats and maybe the odd super hero. Rarely do we see young girls dressing as executives, scientists, or world leaders.

It can seem benign enough, but it does beg the question: are young girls still under the impression their choices in life are limited? And what can parents, particularly mothers, do to set a good example?

The Importance of Role Models

If you are a runner, you probably know that for most of human history no one was able to run the 4-minute mile. In 1940, someone actually got to 4:01, and for nine years that is where the record stayed, with not one runner in the entire world being able to break it.

It seemed to everyone that the human body, no matter how fit and trained, would never be able to break that record. But then on May 6, 1954, Roger Bannister broke the 4-minute barrier, running the distance in 3:59.4.

And then a very interesting thing happened: barely a year after this feat, someone else ran a mile under 4 minutes, and then more runners did it, and then even more. Now it’s common practice for runners to run the mile in under 4 minutes.

Role models show others what is possible, and that’s powerful. Humans tend to not attempt things unless we believe it can be accomplished.

Our children learn from watching us. They learn how to think, act, and feel about themselves and the world around them. Here are some ways mothers can set a strong female role model for their daughters:

Body Image

It’s important for mothers to encourage their daughters to be healthy and strong, but not to obsess over beauty. It’s not enough to talk the talk, moms have got to take care of their bodies and health and accept themselves as they are.

Boundaries

Unless they are shown otherwise, young girls may grow up assuming they must constantly please others and never say no. Moms, it’s important to show your daughters that setting boundaries is healthy and necessary.

Confidence

Confidence comes from a mindset that failure and mistakes are merely chances to learn. It also comes from knowing strengths and abilities as well as limitations. In other words, confidence is a byproduct of knowing and accepting our true selves.

 

Are you having a hard time being the role model you’d like to be? Maybe you’re a stressed-out single parent who could use some coping strategies. If you’d like to speak with someone, please be in touch. I’d be happy to discuss how I may be able to help.

Sources:

https://www.psychologytoday.com/us/blog/our-gender-ourselves/201205/female-role-models-the-absent-conversation

https://www.psychologytoday.com/us/blog/thinking-about-kids/201205/i-could-do-why-role-models-matter

https://www.psychologytoday.com/us/blog/beauty-sick/201705/gift-mothers-daughters

https://www.psychologytoday.com/us/blog/fixing-families/201402/9-ways-be-the-best-role-model-you-can-be

https://www.nomeatathlete.com/4-minute-mile-certainty/

by Leave a Comment

5 Empowering Mantras for Women Dealing with Workplace Disenfranchisement

As spiritual exercises like meditation and yoga rise in popularity, the concept of mantras has become more familiar. A mantra is a phrase you use in meditation to help you focus and create an intent that will be a positive driving force in your life. As you repeat the mantra during meditation, either out loud or in quiet thought, you’re planting a seed in your mind that will grow as you continue to nurture it through consistent meditation practices. Mantras can be very powerful tools used to help you gain confidence and calm anxieties in all areas of your life.

For many women, the workplace continues to be a stressful, complicated arena. Women continue to face discrimination and gender bias, struggling to get ahead while maintaining a pay gap of 24 cents on the dollar compared to men. Pregnancy discrimination, sexual harassment, and many other issues plague the working woman on a daily basis. While you may be unable to change your workplace, you can change how you perceive and react to challenging circumstances.

This is where you can use mantras to ignite your personal power, and give yourself confidence and peace of mind at work. You can use the mantras in this article, tailor them to suit you personally, or create ones of your own. Use the mantras during meditation in the morning before work.

First, find a quiet place to sit with your arms resting at your side, your palms face up on your lap; make sure you don’t lie down. Give yourself 10 to 15 minutes to meditate. If you’re very busy or pressed for time, even five minutes is sufficient. If you’re unfamiliar with how to meditate, there are apps you can download for your smartphone or tablet to help guide you through different meditations; just search for “meditation” in the App Store. You can also search YouTube for “meditations” and try the guided meditations available there for free.

Here are examples of mantras you can use to help you feel empowered in the workplace:

• I am strong, I am intelligent, I am capable.
• I am worthy.
• Taking care of myself is my top priority.
• I am capable of achieving anything I set my mind to.
• I am focused on doing my best.

It’s important to recognize that our internal dialogue must always be under control. Negative thoughts about others, our situation, or ourselves can make a bad situation much worse. By using mantras to enforce positive thoughts, you can maintain a positive attitude at work in the face of adversity, and keep negative self-talk at bay.

 

Are you struggling in the workplace, and in need of support and guidance to help you advance in your career? We can help. Call our office today to set up an appointment with one of our specially trained staff.

Client Portal

Click Here To Login

Connect with me

Contact Information

(866) 588-2795
contact@drteresalsmith.com