In times of uncertainty, when everything seems to change too quickly, it’s natural to feel a bit off balance. When faced with unpredictable events, whether it’s the economy, our careers, personal lives, or even global events, in these moments we need a strong inner resilience. We can’t always control what’s going on, but we can control how we handle it. As the saying goes,

“We can’t control the wind, but we can adjust our sails!”

What’s a solution? Master resilience: build good habits to weather life’s storms. Strong, healthy habits enhance our ability to bounce back from tough times. Healthy habits act as anchors, keeping us steady even when the waters are rough. Let’s explore how we can cultivate these habits together, turning them into reliable supports for navigating life’s uncertainties.

Why Good Strong Habits Are So Important

Now, let’s consider why these healthy habits matter more now than ever. We’re living in times where uncertainty seems to be the new normal. The global pandemic shook us all, reminding us how quickly life can change. And even as we move forward, other uncertainties loom. Our media is adept at keeping us informed about economic shifts, political upheaval, cultural clashes, and the threat of contagious diseases that could trigger another pandemic, reminding us that significant change is constantly looming. It’s easy for us to feel overwhelmed, and when we’re overwhelmed, our habits often take a hit.

But this is precisely when we need our healthy habits the most. They’re not only about staying in shape and eating right, but also about keeping our minds and emotions healthy. Having good habits gives us the strength to face challenges head-on and not let them ruin us. They give us the strength to keep pushing forward, even when we’re unsure of the way.

Let’s look at three reasons to have solid healthy habits established when uncertain times hit us:

Stress Management: 

When we’re stressed, we tend to ditch our healthy habits. For example, we might skip workouts, eat junk food, stay up late, and watch mind-numbing entertainment. But healthy habits can really help us handle stress better. Take exercise as an example – it releases endorphins, which helps us relieve stress. Good food equals feeling good and energized. Getting enough sleep is super important for our body and mind to heal. Meditating chills out our mind and body, lowering stress hormones like cortisol. It can make us feel more relaxed, even when things get tough.

Maintaining A Positive Mindset: 

Uncertainty can lead to negative thinking, which can spiral into anxiety and depression if we’re not careful. Want a positive mindset? Start by being grateful. It helps us to focus on the good things in life and trains our brains to notice positives, so we keep things in perspective. Another great habit is staying connected with loved ones as it provides emotional support, reduces feelings of isolation, and offers different perspectives on our challenges. Regularly engaging in activities we love can keep our spirits high, providing a sense of purpose and accomplishment to counter stress and uncertainty. 

Adapting To Change: 

When things are up in the air, we gotta roll with the punches. Adapting is easier when we have a solid foundation of healthy habits, including effective time management and a commitment to regular continuous learning. Having good time management habits helps us stay on top of things and not get too stressed out, especially when we have new responsibilities or our schedule gets messed up. By nurturing a habit of lifelong learning keeps our minds flexible and open to new ideas. This can make us more adaptable when faced with new situations or challenges.

Our habits become a familiar routine we can rely on, even when everything else is changing.

It’s not always easy to develop these habits, especially when life gets crazy. We’ve all made those promises to ourselves, you know, like “I’ll start tomorrow” or “Next week for sure,” but then we just keep doing the same old thing. This is where James Clear’s book, “Atomic Habits,” can really come in handy.

The Four Laws

“Atomic Habits” by James Clear is all about how small changes can make a big difference. The book is split into four main laws of behavior change, giving us a roadmap for forming good habits and ditching bad ones. The gist of the four laws are: 

1. Make the desired habits obvious and our undesired habits invisible. Let’s say we want to drink more water; a simple way to achieve this is by placing a filled water bottle on our desk each morning so the desired habit is in front of us most of the time. If we’re trying to cut back on social media, we can remove those apps from our home screen so we don’t see the opportunity as frequently- the “out of sight and out of mind” idea.

2. Make the desired habit attractive. We’re more likely to stick with habits that we like. We don’t have to make our habits inherently fun, but we can combine them with something enjoyable. So, for instance, we could save our favorite podcast and only listen to it while we take our morning two-mile walk.

3. Make the desired habit easy. The easier a habit is, the more likely we’ll keep doing it. So, if we’re aiming to eat healthier, we can prep our meals in advance so the healthier choice becomes the easier choice.

4. Make the desired habit satisfying. We tend to do stuff again if it feels good. Clear suggests using habit trackers or creating a visual representation of our progress. Maybe we use a simple calendar to mark off days when we’ve completed our habit building behavior, or we keep a journal to reflect on how we feel after sticking to our routine.

Action Steps:

So, what’s the secret to forming and sticking with these healthy habits, especially when things get rough? Clear presents six strategic principles:

#1 Start Small

Clear emphasizes the power of tiny changes. Instead of stressing about completely changing our lives overnight, it’s better to focus on making small, doable changes that we can stick to. If we set small, doable goals, we won’t get overwhelmed and burn out. For instance, we can start by drinking one more glass of water every day or walking an extra 500 steps each day. These small changes are easy to make and can become a regular part of our routine.

The power of starting small lies in its simplicity and sustainability. Making little changes gives us a sense of accomplishment and keeps us moving forward. When these small habits become automatic, they create a strong platform for larger transformations.

#2 Systems Not Goals

Understanding this concept can shift our entire thinking of habits and goals, so let’s dive deeply into this section. Clear stresses the significance of focusing on systems instead of goals. He argues that focusing on systems (the regular, repeatable actions or habits) is better for long-term success than setting goals alone. He sees goals as the endpoints, and systems as the path to get there. Think of it this way: goals are like destinations on a map, while systems are the roads we travel to get there. Instead of constantly looking at the destination (our goal), we should focus on the journey (our system). Why? Because the journey is what actually gets us there. By consistently following our system, we naturally progress towards our goal. Even if we don’t reach the exact goal we set, we’ve still made progress and developed valuable positive habits along the way.

For example, let’s imagine our goal is to write an 80,000 word book on a foodie’s quest to discover the strangest dishes on earth. The main point is not to obsess over the outcome of producing a book. Instead, we should prioritize the processes, the daily habits and routines that will gradually guide us towards achieving the writing goal. Let’s say we start by committing to writing 700 words daily, even if what we write is not related to the book, like say a poem or a journal entry. This helps us build the writing habit. It’s all about the habit. 

Writing daily not only increases our writing skills but also helps us to increase the stamina needed to increase the daily word count. Before long, we could comfortably write 2,000 to 3,000 words per day and enjoy it. If the publishing house turns us down, we’ll just switch gears and write something else. Our writing habits are now solid, so another project will be a breeze. If we were only focused on the goal of writing a specific book and not on the process of developing good writing habits, we’d probably give up and consider it a failure. Habits help us pivot when the goal needs to change. The main thing is to set up habits that support the goal we want to achieve.

#3 Identity-Based Habits

One of James Clear’s most impactful concepts is identity-based habits, which shift our focus from what we want to achieve to who we want to become. So instead of saying “I want to write a book,” we say “I’m a writer.” This approach is powerful because it aligns our habits with our self-image. When we see ourselves as a writer, we’re more likely to do things that support that identity, like taking classes to learn the craft of writing or joining a writing group. Switching from outcome-based goals to identity-based habits makes our routines stick better.

Plus, habits based on who we are help us make lasting changes by becoming part of who we are. When we focus on who we’re becoming instead of just what we want, we feel more purposeful and committed. This approach can help us stay on track and feel more connected to what we want to achieve. With this strategy, we’ll be more resilient and able to keep up with our habits, even when things get tough.

#4 Habit Stacking 

According to Clear, habit stacking is when you add a new habit to an existing one. This method relies on a consistent routine to anchor a new behavior. If we’re already making coffee every morning, we could easily start a new habit of writing one thing we’re grateful for in a journal during the brewing time. Make the new habit a natural part of your routine by tying it to something you already do.

This strategy is effective because it takes advantage of your current habits. Since we are already used to doing the routine habit, it acts as a cue for us to practice the new behavior. Eventually, the new habit just becomes part of our routine because it’s linked to the old habit. Habit stacking makes building new habits way easier. We don’t need reminders or a ton of willpower. 

#5 The Two-Minute Rule 

The “Two-Minute Rule” is a handy trick for getting past the initial struggle of forming new habits. The idea is to scale down any new habit until it can be completed in two minutes or less. This approach helps us overcome the resistance of starting something new. Suppose we have an interest in keeping a more organized home. Start by dedicating 2 minutes daily to assigning a place for one thing. Wanna give meditation a shot? Start with two minutes of deep breathing.

This rule lowers the bar and gains momentum by starting with a small step. Once we regularly start doing it, it gets easier to gradually increase the time or effort. By breaking things down into bite-sized actions, we’ll feel more confident and less overwhelmed. Eventually, these little steps add up and make a big difference in forming lasting habits.

#6  Never Miss Twice 

If we want to stay consistent with our habits, we gotta remember the “Never Miss Twice” rule, according to James Clear. The idea is that while it’s okay to slip up occasionally, it’s important not to let a single lapse turn into a pattern of missed habits. If we miss a workout, no worries! Just jump back into it the next day. This rule stops one failure from messing up our routine and keeps us on track.

When we adopt the “Never Miss Twice” mindset, we become stronger and show our commitment to our habits. Missing a day is not the end of the world, but allowing it to become a habit can undermine our progress. The key is to bounce back quickly so we can keep up with our routine even when things get tough. This is an effective way to form habits, where consistency is key and small setbacks don’t stop us from making progress.

Wrap Up

To sum it up, a key to staying on track during uncertain times is to establish and stick to a consistent routine. Healthy habits act as our anchors, offering stability when everything else feels unpredictable. If we focus on minor changes and use strategies like starting small, systems not goals, identity-based habits, habit stacking, and the Two-Minute Rule, we’re on our way to long-term success. These approaches not only help us handle stress and adapt to the uncertainties, but also gives us a sense of control and bounce-back-ability in the face of difficult circumstances.

What habits do you want to have? Need help creating good habits or changing behaviors you’re not proud of? Consider Dawn of Changes coaching.

Happy New Year! Many of us are reflecting on the past and envisioning a better future. Whether it’s adopting a healthier lifestyle, kicking a bad habit, or chasing a long-lost passion, the urge to change is strong in our culture this time of year. But change doesn’t happen overnight. It’s a process, and understanding where we are in a change process can make all the difference for success.

Today, we’ll check out proven strategies on how to approach changes we want to make in a strategic and effective way, so we can reach our goals and make lasting, positive changes in our life. 

Let’s dive into how we can navigate change using James Prochaska’s Stages of Change model, a proven framework that can help us achieve our goals and start the New Year on the right foot.

Understanding The Proven Strategies-Stages Of Change

Happy New Year! Many of us are reflecting on the past and envisioning a better future. Whether it’s adopting a healthier lifestyle, kicking a bad habit, or chasing a long-lost passion, the urge to change is strong in our culture this time of year. But change doesn’t happen overnight. It’s a process, and understanding where we are in a change process can make all the difference for success. So, what if we could approach it like pros?

Today, we’ll check out how to approach changes we want to make in a strategic and effective way, so we can reach our goals and make lasting, positive changes in our life.

Let’s dive into how we can navigate change using James Prochaska’s Stages of Change model, a proven framework that can help us achieve our goals and start the New Year on the right foot.

Prochaska’s research has had a major impact on fields like psychology, public health, and addiction treatment. His model provides a framework for understanding and facilitating change. It shows us that changing behaviors require progressing through specific cognitive phases. The key is adjusting our behavior modification focus depending on what stage we are. So let’s break down Prochaska’s Stages of Change, shall we?

1. “I Won’t”

Precontemplation: The Unseen Need For Change

In the precontemplation stage, we’re not quite ready to change. We might not even know we need to change, or we could pretend our behavior doesn’t matter. We might say things like, “I don’t need to exercise” or “Quitting smoking isn’t necessary.” At this stage, the challenge is recognizing the need for change.

2. “I Might”

Contemplation: Weighing The Pros And Cons

In the contemplation stage, we see the writing on the wall – something’s gotta give. We’re aware of the benefits of making a change, but we’re also keenly aware of the effort it’ll take. So we weigh the pros and cons and think about the future. It’s a stage filled with internal debates like, “Is it worth it?” and “Can I really do this?”

3. “I Will”

Preparation: Getting Ready To Make a Change

Preparation is where we move from thinking to planning. This is the packing stage for our change trip where we lay the groundwork for the desired change. We gather resources, research to get knowledge, strategically set goals, and prepare ourselves for the journey ahead. It’s that, “I’m going to start next week,” or “I’ll join that gym tomorrow” mindset. We’re gearing up to take action.

4. “I Am”

Action: Implementing The Change

Now, we’re in the thick of it. We are actually doing the work, changing our choices, and seeing progress. This is where we begin to feel the impact of our efforts. This is where we put in the most effort to make things happen. 

WARNING: the risk of relapse is super high at this stage. Despite efforts to choose new actions that promote positive behavior, they have not yet become fully ingrained habits in our minds. To succeed at this stage, it’s crucial to stay mindful, committed, and use grit.

5. “I Did”

Maintenance: Keeping The Change Alive

The maintenance stage is about sticking to the new behavior and not going back so we can make it a habit. The trick is to make the change part of our daily routine until it becomes second nature. It’s crucial to be ready for setbacks and have ways to deal with triggers and temptations. Support systems are super important to help us stay on track.

6. Relapse: Handling Setbacks

Let’s be real. Change isn’t always a smooth, straight line. Sometimes, we slip up. And you know what? That’s okay. Relapse can be part of the process, and it doesn’t mean because we missed the mark, we should give up. What matters is how we respond to it. If we go back to our old ways, we can think about what caused the relapse and make changes then dust ourselves off and keep on trucking.

The Pressure For New Year’s Resolutions

When we make our New Year’s resolutions, it’s easy to get carried away and set big or too many goals at once. But most of us give up on these resolutions in a few weeks. Why? Because we skip the necessary stages or underestimate the challenges ahead. Sometimes we just jump right in without getting ready or we want instant results and then get bummed when they don’t happen quickly. 

There are four crucial factors for successful change. These factors are:

1. A deep sense of awareness: What is our specific problem and why do we want to resolve it?

2. A powerful desire: Is your desire strong enough to keep you going through the change?

3. A solid strategy: Will the plan’s design actually lead to long-term success and sustainability? 

4. A strong skill set to implement the strategy: The more we strive to strengthen the following skill sets, the more likely we are to have success: self awareness, goal setting, planning and organizing, time management, emotional intelligence, resilience and adaptability, critical thinking and problem solving, communication skills, self discipline, learning and reflection, mindfulness, stress management, and accountability.

These four factors reinforce each other and work in synergy through the change process. We’re constantly reflecting on ourselves, making sure our motivation is still high, our plans are on track, and leveling up our skills when needed to make things happen.

It’s a lot to handle when you feel like you need to change. Every day we risk losing our groove, and the stakes are high—our well-being and satisfaction are at stake. But if we know the Stages of Change, we can be smarter about our resolutions and have a better shot at succeeding.

What To Do In Your Stage For Success

Once we recognize which stage we are in, we can know how to proceed towards success. Understanding the process and adjusting our approach based on our current stage is key. Here are some practical tips for each stage:

For “I WON’T” Precontemplation:

Start small. Take a self inventory of what is working and not working for you in your life. Also, if someone you trust gave you feedback, allow yourself to receive it to jumpstart the contemplation process. Be honest with yourself. Sometimes, just realizing the problem is the first step toward change.

For “I MIGHT” Contemplation:

Make a pros and cons list. Talk to others who have made similar changes. This can help us make a more informed decision and strengthen our resolve.

For “I WILL” Preparation:

Set SMART goals—Specific, Measurable, Achievable, Relevant, and Time-bound. Breaking big goals into smaller, manageable steps can make the process less daunting.

For “I AM” Action:

Stay accountable, track progress, and celebrate those small wins. Recognizing our efforts and keeping that motivation high is crucial. And remember, don’t expect the changes to occur overnight.

For “I DID” Maintenance:

Build a support system, develop strategies for handling triggers and temptations. Staying connected with folks who’ve got our backs makes all the difference.

For Relapse:

Be kind to ourselves. Reflect on what led to the slip and adjust our approach. Remember, relapse is not failure—it’s a chance to learn and grow.

The Benefits Of Following The Stages Of Change

By following the Stages of Change model, we can set ourselves up for success in ways that go beyond just achieving our goals. Check out these amazing benefits:

Personal Growth: When we take change step by step, we learn more about ourselves. At every stage, we can reflect and learn, figuring out what motivates us, our strengths, and where we need to improve. Being self-aware is so empowering and helps us grow in ways we never imagined. We grow stronger, more adaptable, and more confident in facing future challenges.

Increased Success Rates: When we understand and respect the process of change, our chances of success go way up. If we go through each stage, we can avoid the mistakes that trip up many people, like rushing into things or giving up too easily. We create a solid base for long-lasting change, not just a temporary solution.

Empowerment and Confidence: When we navigate change successfully, our confidence skyrockets. When we see we can be in control of our lives and make meaningful changes, it strengthens our belief in ourselves. This newfound confidence can spill over into other areas of our lives, motivating us to go after more goals and take on new challenges with a positive attitude.

Sustainable Habits: The maintenance stage is super important for turning temporary changes into habits that last. By intentionally sticking with these new behaviors, they’ll become our normal routine. Over time, these habits require less conscious effort. It’s all about the long-term perks, like feeling better, having stronger relationships, and being more productive.

Better Coping Mechanisms: The Stages of Change model acknowledges that relapse is a possibility, and it equips us with tools to bounce back like a pro. Instead of thinking of relapse as a failure, we see it as a chance to learn. This perspective helps us develop better ways to handle things, so we don’t get stuck in old patterns and can get back on track faster.

Enhanced Motivation: As we progress through the stages and see results, our motivation naturally increases. Every little win keeps us going, and we keep gaining momentum. By celebrating our achievements and acknowledging how much progress we’ve made, we stay motivated, even when things get tough.

Better Relationships: Change doesn’t happen in a vacuum. As we improve ourselves, our relationships usually get better, too. Being patient, confident, and happy can seriously improve how we interact with others as we grow. We could also get people motivated to start their own journeys of change.

A Greater Sense of Accomplishment: There’s nothing like the feeling of setting a goal, pushing through challenges, and reaching our desired outcome. It’s an incredible feeling when you conquer each stage of change. It’s a way to see what we’re capable of and stay motivated to keep doing our best.

Skills That Last a Lifetime: The Stages of change process gives us skills we can use in all parts of life. We learn to set realistic goals, develop action plans, stay motivated, and deal with setbacks. These skills will come in handy for this change and any future challenges, helping us succeed in future endeavors.

Wrap Up

Our New Year’s plans can fizzle if we don’t know why we’re doing it, have clear goals, and stick to a strategy. Change is like a road trip, not a final stop. Once we get the hang of the Stages of Change, we can tackle our New Year’s resolutions with confidence. The benefits are huge and impact everything, not just our goals, but our personal growth.

So, as we enter the New Year, if you’re curious about where you are in your personal change cycle, why not work with Dawn of Changes?

Are you ready to embrace change? Let’s do it—together.

Hey there, fellow fear-facers! Remember when we talked about the nature of fear and the anatomy of our brain’s alarm system in part 1? We dove into how fear can be our trusty sidekick when we’re facing real danger, but also how it can make us miss fantastic opportunities when it comes to the irrational threats? Here’s the million-dollar question: are we stuck with these pesky irrational fears forever?

Well, good news. Our brains are seriously impressive pieces of equipment. They’ve got this incredible superpower called neuroplasticity. Fancy word, right? But don’t worry, it’s not as complicated as it sounds. Basically, it means our brains can rewire themselves. Yeah, you heard that right. Our noggins can actually change how they work! We’re not helpless victims of our fears; we have the choice to transform our relationship with irrational fears.

Neuroplasticity

So, what’s the deal with neuroplasticity? Well, it’s been around in scientific circles for over a century, starting with Adolf Meyer and the folks at John Hopkins University. If you’re into the nitty-gritty details, you can read and dive deeper into its history.

Artistic example of neural networks

The concept of neuroplasticity is basically the brain’s ability to reorganize itself by forming new neural connections throughout life. Think of neuroplasticity like this: our brain is a bustling city, and the neural pathways are the roads. Just like we can build new roads or close off old ones in a city, our brain can create new connections and weaken old ones. Pretty neat, right?

The amazing thing about neuroplasticity is that we can change how our brains react to things that scare us. It’s not just about “mind over matter,” “suck it up” or “get over it” – it’s something we can actually control with a bit of practice. 

To understand how amazing this is, there are researchers who study brain injuries and how neuroplasticity helps with recovery. Research has shown that the brain’s plasticity (capacity for change, adaptation, or flexibility) plays a crucial role in recovery from traumatic brain injuries (TBI) and other neurological conditions. You can read about that research if interested.

Now, you might be thinking, “That’s all well and good, but what does this have to do with my fear of public speaking/spiders/heights/insert-your-fear-here?” Well, everything, actually!

Every time we experience fear, our brain creates a direct neural pathway connecting the trigger (let’s say, a spider) to our panic response (cue the screaming and running). But here’s where it gets interesting: we can actually build new roads that lead to calmer, more rational responses. It’s like giving our brain a GPS update!

This process is influenced by our experiences, thoughts, and behaviors. The more we face the same threats and react the same way, the more it reinforces those pathways and makes us respond to the threat in the same way we did before.

Let’s look at an example of how this wiring works. 

Meet Susie: The Reluctant Dog Whisperer.

Picture this: Susie’s out for her morning jog when suddenly, an unleashed German Shepherd comes barreling towards her out of nowhere. Now, Susie’s never been a dog person, so she doesn’t really get how dogs operate. All she knows is that this big furry missile is heading straight for her, and it’s terrifying.

As the dog jumps on her (probably just wanting to play, but Susie doesn’t know that), she feels her heart racing and panic setting in. Even though the dog is just excited and playful, Susie’s brain interprets this as a full-on attack. She’s frozen with fear, feeling helpless and scared out of her wits.

In the days that follow, Susie’s brain forms new neural connections associated with this scary experience. Every time she thinks about the encounter, her amygdala – remember, that’s the part of our brain responsible for processing our fear emotions – lights up like a Christmas tree. This repeated activation strengthens the neural pathways associated with fear and dogs.

Before long, Susie experiences physical and emotional reactions whenever she sees or even thinks about dogs. Her palms get sweaty, her heart races, and she feels an overwhelming urge to bolt in the opposite direction. This response isn’t just limited to German Shepherds or big dogs – it’s generalized to all our canine friends.

Susie’s brain, showing off its neuroplasticity skills, has effectively rewired itself to associate dogs with danger. What was once a neutral stimulus (dogs) has now become linked to a fear response. This new neural network gets reinforced each time Susie sees a dog and experiences fear, creating a vicious cycle.

As time goes on, Susie changes her behavior. She finds a new jogging route to avoid areas where she might run into dogs. She turns down invitations to friends’ houses if they have dogs. Even seeing dogs on TV makes her uncomfortable.

This example shows how neuroplasticity can sometimes work against us, creating and reinforcing irrational fears based on a single scary experience. Susie’s brain adapted to what it perceived as a threatening situation, but in doing so, it created a response that’s really affecting her daily life in a negative way.

But here’s the silver lining: neuroplasticity can work in our favor too. With the right techniques, Susie could potentially rewire her brain again to overcome this irrational fear of dogs. And the same goes for any of us dealing with our own fears! 

But let’s get real for a second. This isn’t some magic pill that’ll make all your fears disappear overnight. It’s more like going to the gym for our brains. It takes time, effort, and a lot of patience. 

So, how do we start this brain gym routine? Let’s explore some actionable steps we can use neuroplasticity to our advantage to manage and overcome our fears.

6 Action Steps For Taming Our Fears

1. Disengaging The Sympathetic Circuit

As we discussed in part one of this article, when we’re scared, our nervous system is in the sympathetic mode. But when the perceived threat passes, our bodies naturally switch to the parasympathetic or relaxation circuit. But what can we do when we’re facing an irrational threat and having a full-blown panic attack and we can’t seem to shake it? In these situations, we need to take matters into our own hands and actively engage in techniques to return to a calm state.

One powerful method for interrupting the “oh-no” sympathetic circuit and signaling the “chill out” mode to come online is mindful breathing.

Here’s a step-by-step guide to a breathing technique:

 

 

 

Step 1: Stop and recognize the panic. Then decide to do something about it.

 

Step 2: Close the mouth and breathe in through the noses for a count of 4, focusing on filling the belly rather than the chest.

 

Step 3: Hold the breath and count to 7.

 

Step 4: Then exhale through the mouth for 8 seconds, making a “whoosh” sound.

 

Step 5: Repeat this cycle for 3-4 breaths to help the body relax.

For an extra boost, try focusing on one thing you are thankful for while doing this breathing exercise. It helps shift the focus away from fear and towards more positive vibes.

This technique, often referred to as the 4-7-8 breathing method, has been shown to be highly effective in activating the parasympathetic nervous system. 

2. Increase Awareness Of The Fear

The first step in overcoming fear is to recognize and accept it. This involves identifying what scares you without judgment. How can we do this? Here are a few ideas:

• Keep a fear journal: We can write down situations that trigger fear and the thoughts and physical sensations associated with them.
• Practice self-compassion: We need to remind ourselves that fear is a normal human emotion, and it’s okay to feel afraid.
• Challenge our thoughts: We can ask ourselves if our fear is based on facts or assumptions.

For example, let’s say we’re like Sarah, who has a fear of public speaking. In her fear journal, she might write: “Upcoming presentation at work. Feeling: Heart racing, palms sweaty. Thoughts: I’ll forget everything and make a fool of myself.” By acknowledging these feelings and thoughts without judgment, Sarah can begin using this awareness to work on addressing her fear.

3. Mindfulness And Relaxation Techniques

Mindfulness and meditation practices are another powerful tool for rewiring our brains to respond differently to fear. These techniques help us develop the ability to observe our thoughts and emotions without getting caught up in the fear response. By practicing regularly, we can strengthen the neural connections in our brain that help us regulate emotions. By doing this, we can avoid becoming overwhelmed by fear and be able to respond calmly and clearly when confronted with scary situations.

Here’s two ideas to help get started:

• Begin by committing to short daily mindfulness sessions (3-5 different styles of practicing mindfulness like the body scan, mindful breathing, mindful listening, mindful stretching, mindful gratitude, following your breath, etc. You can use guided meditation apps or videos to help. Calm and Headspace are two popular options, but there are so many options to choose from.

• Practice progressive muscle relaxation before bed or during breaks

Here’s a quick progressive muscle relaxation exercise we can try:

 

Step 1: Sit or lie down in a comfy position.

 

Step 2: Starting with the toes, and tense the muscles as tightly as possible for 5 seconds.

 

Step 3: Then relax the muscles completely and notice the tension flowing away.

 

Step 4: Gradually work through each muscle group (feet, legs, abdomen, chest, arms, neck, face).

 

Step 5: Focus on the sensation of relaxation spreading through the body.

4. Small Steps To Bravery

One of the key ways we can harness neuroplasticity to overcome fear is through a gradual and systematic exposure to the objects or situations we fear, in a controlled and safe environment. As we face our fears repeatedly without experiencing the catastrophic outcomes we anticipate, our brains begin to form new neural connections that associate the feared stimulus with safety rather than danger. Over time, this can significantly reduce our fear response. Breaking down the process of facing fear into manageable steps can make the task less daunting.

Here’s how to set up a goal ladder:

Step 1: Identify your ultimate goal

Step 2: Break it down into smaller, achievable steps

Step 3: Set deadlines for each step

Step 4: Celebrate small victories along the way

For instance, if we’re like John who wants to overcome his fear of heights, his goal ladder might look like this:

Step 1: Look at pictures of tall buildings (Week 1)

Step 2: Watch videos taken from high places (Week 2-3)

Step 3: Visit a tall building but stay on the ground floor (Week 4)

Step 4: Go up to the 5th floor of a building and look out the window (Week 5-6)

Step 5: Visit an observation deck with a friend (Week 7-8)

5. Build A Support System

Having a network of supportive people can provide encouragement and new perspectives on handling fear.

Here’s how we can build our fear-fighting squad:

• Identify friends or family members that are trustworthy to help
• Join support groups or online communities related to the specific fear
• Consider working with a life coach or mentor

For example, if we’re like Maria, who has a fear of flying, we might join an online support group for people with aviophobia. We can share our experiences, learn coping strategies from others, and find encouragement as we work towards taking our first flight in years.

Having a network of supportive people can provide encouragement and new perspectives on handling fear. 

6. Seek Professional Help

For disabling fears or anxiety disorders, professional therapist can diagnose and help treat the disorder.

How to go about it:

• Research therapists specializing in anxiety and phobias
• Consider cognitive-behavioral therapy (CBT) or exposure therapy

For instance, if we’re like Tom, who’s been struggling with severe hoarding, we might decide to see a therapist who specializes in CBT. By joining forces, they can confront negative thinking patterns while working towards healthy ones that help to curb excessive collecting and allow the letting go of unnecessary possessions.

Tom could also hire a coach who specializes in organization and decluttering to improve his organizational skills while in therapy.

Wrap Up

While fear is a natural and sometimes useful emotion, we’re not doomed to be forever at its mercy. Thanks to our understanding of neuroplasticity, we now know that we have the power to reshape our brains and transform our relationship with fear. Through consistent practice of techniques like awareness, mindfulness, and strong support systems, we can create new neural pathways that promote calm, confidence, and resilience.

Remember, fear isn’t always the bad guy in our story; sometimes it’s just looking out for us, like an overprotective friend. The real trick is figuring out when to listen to it and when to tell it to take a chill pill. With some practice (and maybe a few deep breaths), we can start calling the shots instead of letting fear run the show. Whether we decide to face our fears head-on, lean on our squad for backup, or chat with a professional, we’ve got options.

This journey of overcoming fear isn’t always a walk in the park, and it’s important to be patient and kind to ourselves along the way. Remember that every small step we take is creating positive changes in our brains. With time and practice, we can develop a more balanced relationship with fear, one where we acknowledge its presence but don’t allow it to control our lives.

By embracing the concept of neuroplasticity and actively working to rewire our brains, we open ourselves up to a world of possibility. We’re transforming from being victims of our fears to becoming the architects of our own emotional landscapes. So let’s take a deep breath, face our fears, and start building those new neural pathways. 

Navigating Challenges During Life’s Changes

We have made it to the last part of our “Shift Happens” series! (Missed part 1, or part 2 or part 3?)

If you’ve been following along, we have been discussing navigating challenges during life changes that make us feel like the world is spinning faster than a caffeinated hamster on a wheel. In this fourth and final installment, we’re tackling “I just want to hide under my blanket fort” isolation, giving our neglected self some TLC, and figuring out where we are headed now that the old roadmap is about as useful as a chocolate teapot. Ready? Let’s dive in!

10. Breaking The Isolation

When shift happens, our first instinct might be to curl up in a blanket burrito and binge-watch your favorite show for the 5th time. The outside world can feel overwhelming when we are trying to navigate a big change. While going full hermit mode might feel safe, it’s more like trying to assemble IKEA furniture without the instructions– frustrating and likely to end in tears.

Remember being a kid and thinking that hiding under the covers made granted invisibility powers? Yeah, isolating ourself during tough times is kinda like that. It doesn’t actually solve anything, and we might miss out on some much-needed support. Reaching out to our people (Coaches, Inner Circle and Positive Allies) like the ones described in part two of this series can make all the difference in our trajectory.

Perhaps it’s shooting a text to our bestie for a quick check in, giving our mom a call for some of that unconditional love (and maybe a family recipe that always makes us feel better), or even joining a support group with folks going through a similar issue.

Hey, if the thought of a deep, heart-to-heart conversation makes you want to crawl back into that blanket burrito, start small. Sometimes, just grabbing a coffee with a friend and talking about literally anything other than our current situation can help us feel more like ourself. It’s like hitting the reset button on our brain.

Shift Happens Action Step:

For the next five days, spend just five minutes connecting with five different people. This could be:

 

• Sending a text to an old friend you’ve been meaning to catch up with
• Calling a family member for a quick chat
• Leaving a supportive comment on someone’s social media post
• Striking up a conversation while waiting in line.
• Reaching out to someone who’s been through a similar life change for advice

 

The goal isn’t to have deep, soul-searching conversations (unless you want to, of course). It’s about reminding yourself that you’re part of a community, that people care about you, and that you’re not alone in this wild ride called life.

 

Just jot down a note on your phone or stick a Post-it on your mirror to keep track of your progress. After the five days, just think about how these brief connections made you feel. Did they put you in a better mood? Give you a new perspective? Or at the very least, did they get you out of your own head for a few minutes?

Remember, you don’t have to navigate this change alone. If you’re looking for extra support, please contact us. That’s why we’re here.

11. Taking Care Of You

When life goes sideways, taking care of ourselves often falls to the bottom of our to-do list, right below “organize sock drawer” and “learn to juggle.” In America, many people in major life shifts tend to treat their bodies to a daily blend of adrenaline, coffee, and some sugary food-like substance. The only exercise we might get is pacing like crazy on hold with customer service. Sleep? Ha! That’s for people who don’t have existential crises at 3 AM.

But here’s the thing, our bodies are not just along for the ride. They are the vehicle we drive through this chaos. And if we treat them like a rental car with full insurance coverage, we can pay a hefty fee later on.

So, what’s the solution? Do we need to suddenly become a green-juice-chugging yoga enthusiast who meal preps on Sundays and goes to bed at 9 PM sharp? Nah. (Unless that’s your thing, in which case, keep going!). Instead, think of self-care as creating a basic routine that supports our basic needs in this time transition.

Shift Happens Action Step:

Let’s play “Self-Care Bingo”. Create a bingo card by drawing a 5 x 5 grid on a piece of paper. You can also get free printable bingo cards. In each square, write one small, achievable self-care task that is important to you. Here are twelve ideas to get you started:

 

• Pray or meditate for 15 minutes
• Take a 45 minute rest period (nap if you choose)
• Do a 15 minute nature walk
• Call a friend for a quick chat
• Do literally any form of exercise for 15 minutes
• Prepare one home-cooked meal that will nourish your body
• Do something purely for fun
• Journal about your feeling
• Write or say one thing you appreciate about today.
• Get a belly laugh from a comedy routine (Try Dry Bar Comedy for clean comedy)
• Do deep breathing exercises
• Prepare yourself an hour before bedtime for quality sleep (turn off all screens, minimal light, cooler bedroom temperature, etc.)

Your mission, if you choose to accept it (and your body really wants you to), is to attempt “Bingo” daily for a week. You don’t have to hit every square, just enough to draw a line across, down, or diagonally.

 

Reflect on your week’s accomplishments. How do you feel? A little more normal? A little less like a walking ball of stress? Keep in mind, taking care of ourselves is necessary, not selfish. Just as a phone needs to be charged to function, you shouldn’t neglect your own self-care and expect to operate at your best.

 

Now go forth and let the excitement of bingo guide you towards a path of improved self-care.

12. Finding Your New Direction

Alright, let’s talk about those grand plans we make. Big transitions can make our previous goals feel irrelevant or out of reach. Shift happens, and suddenly our meticulously crafted five-year plan looks about as relevant as a floppy disk in the age of cloud storage.

It’s okay if our old plan no longer fits. This is a chance to reassess what really matters to us now. Remember as a child, we changed our mind about what we wanted to be when we grew up as often as changing your favorite color? Channel that energy. Our dreams and goals aren’t set in stone – they’re more like Play-Doh, ready to be reshaped as we develop.

It’s not something that has to be figured out right this second. When the question is asked, “Where do you see yourself in five years? “, it’s perfectly acceptable to answer “hopefully not on fire” and call it a day. But if that itch to move forward is calling, start small.

These baby steps might feel insignificant compared to the old, grandiose plans. But remember, as we tick off these smaller goals, we’re not just accomplishing tasks – we’re building confidence, clarity, and momentum.

And here’s the beautiful part – as we work on these bite-sized objectives, we’ll get a clearer picture of what really lights our fire. Perhaps parental duties have decreased since becoming an empty nester, but the thought of joining a group where they mentor youth brings an internal excitement. Or perhaps there is an epiphany where the realization that the genuine passion isn’t in climbing the corporate ladder, but in teaching others to climb their own.

Shift Happens Action Step:

Here’s what we’re going to do. Grab a blank piece of paper (the bigger, the better) and a handful of colorful pens or markers. Now, set a timer for 15 minutes and let your imagination run wild.

 

Start in the center of the paper with “My Ideal Life” and just start doodling and jotting down anything that comes to mind. Don’t censor yourself – if part of your ideal life involves becoming a professional pizza taster, write it down! Want to live in a cottage by the beach and make pottery? Sketch it out! Dream of helping at a rhino sanctuary in Africa? Make a note!The key here is to silence your inner critic. This isn’t about what’s “realistic” or “practical” – it’s about rediscovering what excites you, what makes your heart beat a little faster.

 

Once your 15 minutes are up, take a step back and look at your creation. What themes do you see emerging? What surprises you? Now, pick three items from your doodle that resonate with you the most. For each of these three items, write one small, achievable step you can take in the next week to move towards it. If you doodled about traveling the world, maybe your step is to apply for a passport. If you sketched out a career change, perhaps it’s updating your LinkedIn profile or reaching out to someone in that field for a chat.

 

Put this doodle somewhere you’ll see it every day – like on your fridge, bathroom mirror, or even as your phone’s wallpaper. Let it remind you that even if your old plans have gone out the window, new dreams are taking shape.

Figuring out our fresh path isn’t about knowing everything. It’s about having an open mind and finding joy in the process of uncovering answers. So go on, start doodling your way towards that vision of where you want to go. Who knows? Your next big dream could hide in a colorful scribble on that page.

Discover your vision for your life and develop strategies to make it happen. If you need support in identifying your life’s purpose, clarifying your vision for the next chapter, and creating a strong mission map to ensure the successful realization of your vision, schedule an appointment with us.

Wrap Up

Well, folks, we’ve made it to the finish line of our “Shift Happens” marathon! We’ve tackled everything from blanket-burrito isolation to the art of self-care bingo, and even dabbled in some dream-doodling. Whether you’re reaching out to a friend, treating yourself to a proper meal (no, cold pizza doesn’t count), or reimagining your future with the enthusiasm of a kid with a fresh box of crayons, you’re taking steps in the right direction. So go ahead, embrace the chaos, give yourself a high-five for making it this far, and keep moving forward!

Want to see a sample of what previous clients have said about us? We are here to help.

Navigating Challenges During Life’s Changes

Welcome to part three of our “Shift Happens” series, where we’re tackling the mental game of life transitions. (Missed part 1 or part 2?)

In this third installment, we’re diving into challenges seven, eight and nine: feeling out of control, adapting to a new normal, and rebuilding our confidence when it feels like the rug’s been pulled out from under us. Whether it is navigating a career pivot, personal transformation, or any major life shift, these strategies may help turn uncertainty into opportunity. Get ready to reclaim a sense of control, flex adaptability muscles, and practice resilience. Let’s transform those overwhelming moments into stepping stones for growth and success.

7. Feeling Out Of Control

When everything’s changing, it’s easy to feel like you’re just along for the ride and not in the driver’s seat. This loss of control can be really unsettling. How do you find your steering wheel?

The trick is to focus on what you can control, even if it is the small things. Can’t change the job market? No problem, focus on acing those interview prep sessions. Feeling overwhelmed by world events? Concentrate on making a positive impact in your local community. Struggling with a health challenge? While you may not control the diagnosis, you can take charge of your nutrition, exercise, and adherence to treatment plans. Those small choices stack up and soon you’ll feel like you’re back in the driver’s seat.

Shift Happens Action Step:

Ready to grab the wheel of your life? Let’s do a quick “Control Inventory.” Grab your phone or a scrap of paper – whatever’s handy. Draw a line down the middle and label one side “Can’t Control” and the other “Can Control”.

 

So, let’s get real about your situation. Jot down everything that’s messing with your sense of control in the “Can’t Control” section. The job market sucks? Write it down. Your boss is a nightmare? On the list it goes. Your neighbor’s noisy renovations? Include that. The rising cost of living? Put it down. Your partner’s mood swings? Add it. Your city’s increasing traffic congestion? Yep, that too. Family drama you’re not directly involved in? Jot it down.

 

Now, here’s where it gets interesting. For each thing you can’t control, challenge yourself to find something you can. Job market’s rough? Maybe you can spruce up your LinkedIn profile. Crazy boss? You could practice some zen-like responses to keep your cool. Noisy renovation? Maybe use noise-canceling headphones or adjust your schedule temporarily. Rising cost of living? Focus on your budget and spending habits. Darling’s mood swings? Focus on managing your own response. Traffic? Perhaps you leave earlier or explore alternate routes. The family drama? You control your level of engagement and set or reinforce healthy boundaries in those relationships.

 

Once you’ve brain-dumped it all, circle three things from your “Can Control” list that you can tackle this week. Pick one to start with today.

Just a reminder, our aim is not to turn into control freaks. It’s about finding those moments of empowerment throughout your day. Focus on these, and you’ll start feeling less like life’s punching bag and more like the leader of your own story. So, which small win are you going to own today?

8. Adapting To A New Normal

Let’s face it. We are creatures of habit, and change can feel very uncomfortable. Remember how you felt when your favorite auto mechanic shop closed? Or when your company switched to that new software system? Yeah, it’s not fun.

We all have that little voice inside saying, “But I liked things the way they were!” That is a completely normal response. Change is hard, especially when we’re attached to how things used to be. It’s natural to resist at first, but flexibility is like a muscle. The more you use it, the stronger it gets. Flexibility is a superpower! By using it, we build our resilience for bigger changes.

Shift Happens Action Step:

Shake up your routine with “Flexibility Friday!” Start small– we’re talking tiny steps here. Maybe today you take a different route to work. Sure, you might hit some traffic, but you might also discover that amazing little bakery on the corner. Or how about trying that weird-looking fruit at the supermarket? Worst case, you’ve got a funny story. Best case? New favorite snack! Each week, switch up one part of your day. Try a new lunch spot, revamp your workspace, or dive into a different genre of movie or book.

 

At the end of the day, reflect on how this change affected your mindset and productivity. And don’t forget to take a moment and celebrate these little adaptations.

 

Remember, every gigantic wave starts with a tiny ripple. Your small adaptations today are preparing you for the tsunami of change tomorrow. So go ahead, shake things up a little. The future you will thank you for it.

9. Rebuilding Confidence

Major transitions can really shake our confidence. Suddenly, we doubt choices that used to be simple for us. One day we are confidently leading meetings, and the next we are second-guessing whether we even put our shoes on the correct feet. We’ve all been there, and it’s as comfortable as wearing wet socks. It’s weird when things get uncertain and we feel lost in a world that used to be so familiar.

Keep in mind, doubt doesn’t make you weak. It shows you care about making good choices. Be kind to yourself during these periods of transition. Don’t forget that self-doubt is totally normal when you’re growing and changing. Your mind is just trying to keep up with the changes and make sure you’re thinking of everything. Don’t beat yourself up for feeling unsure. See it as a sign that you are growing. With some time and patience, you’ll get your confidence back, maybe even stronger than before.

Shift Happens Action Step:

Create a “Confidence Capsule.” Spend 15 minutes to write a letter to your future self, detailing three specific challenges you’ve overcome and the strengths you used to overcome them. Seal this letter in an envelope and set a reminder to open it in one month (or whenever you are ready for that boost).

 

When you doubt yourself during this transition, just touch the envelope and remember: “I’ve got the proof of my resilience right here.” What is inside that envelope will remind you of your past wins and give you a confidence boost when you need it the most.

Wrap Up

So there you have it, three more tips to help handle life’s shake ups. Whether you’re feeling lost behind the wheel, struggling with flexibility, or doubting yourself, just remember: you’ve got this. Empower yourself where you can, and embrace the adventure of change (even if it’s just trying that funky-looking fruit), and don’t forget to celebrate milestones you reach. So take a deep breath because shift happens – but how you handle it? That’s all you, superstar.

Want to learn more about us? Or maybe you are curious what to expect from one of our coaching sessions. Let’s turn those challenges into stepping stones for your success!

Navigating Challenges During Life’s Changes

Ever feel like life’s big changes are tossing you around like a ship in a storm? You’re not alone. Welcome to Part 2 of our “Shift Happens” series, where we dive deeper into the challenges that come with life’s major transitions. (Missed part 1?)

Are you managing emotional turbulence, financial uncertainties, and social reshuffling that occur when shift happens? Then part 2 is for you. So get ready to turn those overwhelming “what now?” moments into opportunities for growth and self-discovery. Let’s tackle these challenges head-on and emerge stronger on the other side.

4. Managing Emotional Variability

Transitions can send our emotions on a wild ride. One minute you’re excited about new possibilities, the next you’re angry or sad about what you’ve left behind. This emotional ping-pong is exhausting! But it’s also normal. Instead of trying to shut down these feelings, try to observe them without judgment, recognizing that it’s normal to experience multiple emotions simultaneously. They’re all valid, and they’re all part of the process.

Shift Happens Action Step:

Become an emotional weather reporter! For the next week, play meteorologist with your feelings. Three times a day – maybe morning, noon, and night – check in with yourself. What’s the emotional forecast?

 

Grab your phone or a small notebook and jot down what you’re feeling. Don’t overthink it – just quick notes like “Excited about the job interview, missing old coworkers” or “Anxious about the move, proud I packed three boxes.”

The trick is to report these emotions, not judge them. You’re not labeling them as good or bad, just noticing them like you would notice if it’s sunny or raining outside. At the end of the week, look back at your entries. You might be surprised at the range of emotions you’ve experienced – and how quickly they can change.

This exercise isn’t about changing how you feel. It’s about getting comfortable with the idea that you can feel many things at once. You’re not broken or indecisive – you’re human. And just like weather patterns, your emotions will keep shifting. So grab your emotional umbrella, your hopeful sunglasses, and maybe a jacket of determination – you’re ready for whatever emotional weather comes your way!

5. Money Matters

Let’s be real. Many life transitions come with financial stress. Maybe you’re dealing with a pay cut, unexpected expenses you are not ready for, or the costs of starting over. These changes can feel overwhelming, but it’s not insurmountable. Start by getting clear on your new financial needs in this new life shift situation. You can navigate this challenge.

Remember, this isn’t just about crunching numbers. It’s about taking control when money’s tight. By mapping out your cash flow and hunting for those sneaky expenses you can cut, you’re giving yourself a financial game plan.

Shift Happens Action Step:

Create a detailed budget for your new financial situation. List all income sources and necessary expenses. If you need help to create a budget, here is an excellent beginner’s guide to creating one at Ramsey Solutions. Once you create or revisit your current budget, identify the areas where you can reduce spending, no matter how small.

 

Then brainstorm three creative ways to boost your income if you still need extra cash flow. Could you start a dog-walking side hustle? Host a clothing swap instead of buying new threads? Create a gig on Fiverr for online tutoring?

If your financial issues go beyond a basic budget, there’s no shame in reaching out to a financially savvy friend or consider consulting a financial advisor for personalized guidance. It’s all about getting a handle on things so you can breathe a little easier.

Remember, this isn’t about becoming a money guru overnight. It’s about taking control, one small step at a time.

6. Relationship Reshuffling

Ever notice how some of life’s big shake-ups give your social circle a good spin? It’s like your relationships are all on a merry-go-round, and someone just cranked up the speed. Some friends might fly off, while others grip on tight, showing up for you in ways unexpected. And don’t be surprised if you and your nearest and dearest start butting heads more often. It’s all part of the “change package deal,” where you get the good, the bad, and everything in between.

Give yourself and those around you some grace. Avoid being aggressive or retreating from conflict. Try to discuss your conflicts with the endgame of a win-win outcome. Share your needs and concerns, while listening to understand theirs. Find the common ground. Changes can cause stress for everyone, not just for you.

Another tip is to keep an eye out for possible new support relationships for this new phase of life. You never know who could be your next support friend.

Shift Happens Action Step:

Organize your social network. Get out your drawing tools. Draw a bullseye with three rings. Label them from inside out: “Coaches,” “Inner Circle,” and “Positive Allies.”

 

Coaches:

Now, think about the people in your life. Who is that wise sage in your life (and you might have more than one) who is miles ahead of you on the journey of life? They are happy to pour their expertise into you for your personal growth. When you follow their advice, it brings success to your life. These people go into the “Coach” center bullseye circle. Are you lacking someone in your life to fulfill that coach role? Or maybe you need a level of confidentiality for you to navigate challenges during your life change? We can jump in and help you reach success.

 

Inner Circle:

Who’s been your ride-or-die through your life shifts? They go in the next ring out labeled “Inner Circle”. These are the people you can call at 3 AM. The Inner Circle is a group of trustworthy individuals who always have your back, even if they’re not around all the time. They accept you for who you are and aren’t afraid to show their vulnerable side. They’ll give it to you straight when you need to hear it. There is a sense of mutual improvement and having each other’s back.

 

Positive Allies:

In this circle, you will find only people who are fun, supportive and inspiring, rather than toxic or draining. These are your casual buddies, the new neighbor you clicked with, maybe even that cool barista who always remembers your order. Positive Allies let us just be in the moment and have a good time with someone.

 

Select one person from every circle and attempt to reach out to them this week. Schedule a time to get deep with the Coach. Have an open and honest discussion about the details of what’s happening with you. The Inner Circle deserves a heartfelt “thanks for not running away” message, maybe with a coffee date thrown in. For a Positive Ally, reach out and propose a get-together – it could be a game of pickleball, a walk through the art museum, or any other activity that resonates with you.

Remember, this isn’t about slapping permanent labels on people. Friendships can surprise you – today’s acquaintance might be tomorrow’s bestie. The point is to nurture the connections that feed your soul, be upfront about what you need, and stay open to new friendships that fit the new you.

If you are looking for a deeper level of support that is confidential, consider scheduling an appointment with our professional life coach who can support you through your current transition.

Wrap Up

Whew! We’ve covered a lot of ground, haven’t we? From riding waves of feelings to wrestling with your wallet and doing the friendship shuffle. You can choose to view these challenges as chains in your life or as your personal growth playground. You can navigate challenges during life changes one small step at a time.

Ready for more life-shifting wisdom? Don’t forget to check out Part 3 of this series here where we tackle feeling out of control, adapting to new normals, and rebuilding your confidence.

And hey, if you’re feeling like you could use a confidant to help you process your shift, schedule a session with us today. We are ready to help you turn those “oh no” moments into “oh yeah!” victories. So what are you waiting for? Reach out to Dawn of Changes today and start transforming those life shifts into your personal success story.

Embracing Your Best Year Yet With A Professional Life Coaching

As we step into this brand-new year, the quiet hum of possibility vibrates around us. There is a powerful blend of hope, quiet determination, and the promise of fresh starts. Millions are united in a remarkable collective pause, with the quiet murmur of individual thoughts as we reflect, dream, and envision new possibilities. A sense of shared hope hangs in the air.

New Year’s isn’t just a date on the calendar. It profoundly resets our psychology; a cultural ritual shedding past burdens and welcoming new beginnings. A sense of renewal washes over us, like the sun breaking through clouds, whispering promises of transformation, growth, and unexplored potential.

This isn’t about perfect resolutions or overnight miracles. It’s about the beautiful, messy, and often exhilarating journey filled with both triumphs and setbacks. It’s not just the destination that excites us; but the boldness of reimagining ourselves and believing that change is not just possible, but attainable.

Every new year feels like a fresh start. It’s a gentle nudge to reconnect with our dreams, be ourselves, and bravely go after the life we’ve always wanted.

It’s rare for us to reach our destination without some sort of help from others—so why not have a trained professional by your side?

Life coaches: Your secret weapon for big changes.

We all face moments of significant change in our lives. Whether you’re considering a career shift, navigating relationship changes, or simply feeling stuck in patterns that no longer serve you, these transitions can feel overwhelming. Many of us try to navigate these waters alone or rely on self-help books, only to find ourselves months later in the same place, frustrated and unsure of what went wrong.

At Dawn of Changes, we’ve witnessed individuals transform their lives through professional coaching. Let’s explore why partnering with a life change coach can make all the difference in your journey.

The Power of Personalized Strategy and Real Accountability

Have you ever bought a self-help book, felt inspired for a week, then watched it gather dust on your nightstand? You’re not alone. While books offer valuable insights, they can’t provide what partnering with a coach delivers: a customized roadmap designed specifically for your unique situation.

We understand that your challenges, strengths, and circumstances are uniquely yours. That’s why we work one-on-one with you to create strategies that align with your specific needs and goals. Unlike generic advice, together we adjust the approach based on your specific progress and responses. If you lose focus—as we all do—we’ll help you get back on track before old habits take over.

Navigate Emotional Complexity with Expert Guidance

Change often stirs up complicated emotions that can paralyze us. Fear, uncertainty, and self-doubt can cloud our judgment and keep us stuck. Some people spend months and sometimes years struggling to overcome these emotional barriers independently.

At Dawn of Changes, our training can help you process these emotions while keeping you focused on your goals. We provide proven techniques for working through emotional blocks, turning what could be roadblocks into stepping stones for growth. Instead of getting trapped in emotional loops, you’ll learn to use your emotions as valuable information to guide your journey.

Discover Your Blind Spots with Professional Insight

Just like it’s impossible to see your own blind spot while driving without proper mirrors, we all have personal blind spots that limit our growth. These might be patterns we’ve developed over years, beliefs that no longer serve us, or behaviors we don’t even realize are holding us back.

We act as your professional mirror, trained to spot these hidden obstacles and bring them to your attention with care and skill. We provide honest, constructive feedback that friends and family might hesitate to share. This clear-sighted perspective becomes invaluable when you’re making important life decisions.

Find Support Without The Drama

While friends and family mean well, their emotional involvement can sometimes complicate your situation. Have you ever felt pressured to take a certain path because of others’ expectations? Or held back from sharing your true thoughts for fear of judgment?

We provide a structured support system with clear professional boundaries. Our coaches are fully invested in your success without personal bias or emotional entanglement. This creates a safe space where you can explore options, voice your fears, and test new ideas without worrying about managing others’ emotions or expectations.

Your Investment in Lasting Change

The decision to work with a life change coach is an investment in your future self. Many people who start coaching regret waiting so long to begin.

We understand that taking this step requires courage and commitment. Imagine having a dedicated partner in your corner, someone who brings expertise, structure, and unwavering support to your journey. Someone who can help you not just dream about change, but actually achieve it.

Are you ready to transform your transition from overwhelming to empowering? We’re here to help you make that change with confidence, clarity, and professional support every step of the way.