How to Believe in Yourself Right Now

henri-meilhac-155942-unsplash.jpgSo many of us professional women who have succeeded at multiple levels of school, and may even be in powerful or respected positions, are still trying to follow all the rules and the meet expectations. We’re always ready for some external authority to look at our life, and highlight with a red pen everything that we are doing wrong. We talk to ourselves about where we fall short of who and what we want to be.

Is that true for you as well?

At this time of writing, my own self doubt starts:

How do I say what I want to say? Will I find the words? Will I engage the audience in something that matters to them?

Does this line of self questioning sound familiar to you?

I learned a helpful trick for handling the anxiety jumping around in my stomach during my “slow year.” Overstressed from multiple factors, my body shut down and could barely move. I tired easily. Everything felt heavy and extremely difficult. I had to slow down my reality to match body.  Eckhart Tolle teaches that we can always handle the moment that we are in. This became my guiding principle. Instead of anticipating the intense fatigue or pain that would come with the entirety of the activity, or face the pain and fatigue worrying that I wouldn’t be able to handle it, I focused on exactly what I was doing in that very moment. I learned to handle each micro moment as it evolved.

Too often, you get stuck in a negativity loop, questioning, doubting, feeling the anxiety which escalates your doubt. Negativity narrows your focus, you see only a narrow path ahead of you.

So, how do you open the path to wider possibilities?

You can learn to trust yourself in this moment and to have faith in your future self. You have to believe that who you are in the next moment, hour, day, year, decade, will be someone who can handle each thing as it comes. 

So, I respond to myself, “Trust yourself. Keep writing, keep engaging with the thoughts and the words, and it will come. Give it the time and attention, and something will emerge. Keep going, just keep writing, and something will connect. You’ve done it before, and you will do it again.”

A woman at a wood counter by a window with plants with a bought coffee, writing in a journay
Photo by Hannah Olinger via Unsplash

Now that I am fast again like everyone else, I remember these tips when the self questioning starts:

  1. Keep reminders for yourself of when you have been successful at a challenge. Take time every day to reflect on your strengths and your successes. Try the What Went Well exercise. This Positive Psychology exercise brings into your awareness the strengths you already bring into each moment. Do it for a while, and you will feel an easy shift.
  2. Build relationships and contact with people who believe in your potential, who can see where you are going and not only where you are right now. Who is someone who believes in you that you can talk to more often? Notice as you go through the next few days, several weeks, who might already believe in you if really took the time to listen? How can you fill your life with these voices?
  3. Remember that you can always handle the moment that you are in. Take everything moment by moment as I described above. Instead of thinking, I only have a few hours to get this done with the underlying fear of failure gnawing at you, say to yourself, I need to do the most I can and the most focused work I can right now. What does right now need to look like? What will help me right now to do that?
  4. As soon as you finish reading this, send a message containing number one and two to a professional mother in your support network. Make that person’s day by showing that you remember their successes and by being the person who believes in her.

It takes time to develop new strategies and habits of thinking. Be patient. It’s always okay to start over again exactly where you are right now.

Coaching customizes a conversation for you that engages you in having your own insights your own process for believing in yourself. Get in touch with me for a complimentary session.

 

 

What Can King Triton (from Disney’s The Little Mermaid) Discover in a Coaching Session?

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Introduction: 

When King Triton discovers that Ariel has been visiting the surface and the human world, he forbids her to go back there again. With all his masculine strength and power he pronounces that she will not do that again. With special light and sound effects, he makes his point heard, his decision final, his determination clear and his power known. Ariel responds by moving towards someone who will listen, understand and try to help her. She moves forward with her plan independently, unaware of the risks that await her. Later in the show, Triton will try to save her soul from Ursula the sea-witch.

Power plays and controlling circumstances are lose-lose scenarios. While the parent (or teacher, manager, leader) may win her way in the short run, it is usually at the expense of the child’s sense of self and/or trust in the relationship between the parent and child. Sometimes a parent may seem to win, but the child just continues doing things secretly just as Ariel does. Other times, in slow subtle ways, the child retreats from doing much at all. Most often when the adult chooses control and authoritarian rule, the choice for the child is powerlessness or anger and rebellion. So what is a parent (teacher, manager, leader) to do?

Maybe listening to this coaching session will help you start to think of ideas.

Leah: It’s nice to meet you King Triton. I’m truly honored for the opportunity to coach you. So, what is something that’s been going really well for you? Maybe something that inspires you?

Triton: My daughters are the jewels of my kingdom. They light up the dark seas, and bring joy to my life. They bring light and laughter to the court!

Leah: (Catching the light tone of his voice) How lovely to hear you talk about your daughters with such delight! Your voice lightens when you talk about them.

Triton: (Laughs) I suppose it does. And yes, they are delightful. And, with six of them, I have no challenges. They are sweet, obedient and easy to predict…

Leah: Six?!

Triton: Yes. I really struggle with the seventh. Ariel. She seems to have a mind of her own and it’s not any place where I can find it! I found out she’d been to the surface and been with humans. She’s been collecting a lot of human stuff! She has no idea what a danger humans can be to us. I’m so afraid for her.

Leah: It sounds like you care deeply about your daughters and their safety.

Triton: Yes! It’s my job to protect them. How can I protect her when she goes beyond the boundaries of the kingdom. She doesn’t understand… (his voice trails off)

Leah: (after a pause in case Triton has something to add) You have used the word understand a few times now. You want to understand Ariel, she doesn’t understand the dangers.

Triton: Hmm, yes. If I could understand what she was thinking, or if I could make her understand the dangers…

Leah: So, how could you do that?

Triton: Well I told her that she is forbidden to go to the human world again! I used my King voice, my trident and my powers to show her I was serious and I meant it!

Leah: And did that help her to understand?

Triton: Of course it did!

Leah: Really, that’s great! ….How do you know?

Triton: (Silence) Hmm… Now that you ask me…I just thought it was obvious that she heard me. She did react…

Leah: Just now when you said that you forbade her to go to the human world, and showing that you were serious, your whole tone changed. It sounded harder, brasher.

Triton: Hmm.

Leah: It didn’t have the love in it that I heard earlier in our conversation today.

Triton: Ohhh.  (Quiet as his brain starts to make connections)  So, are you suggesting that she only heard the anger, not the protection?

Leah: What do you think she saw and heard from her father in that moment?

Triton: Hmm (Starts to laugh) I guess I sounded like my own father, pretty angry. He could be scary. I didn’t really understand him until I became a father…

Oh. I see. She might not really have understood at all. Then what do I do? How do I help her to understand? (He gets quiet again thinking…) ….I don’t want to tell her all the things that have happened to us because of humans… Unless…. maybe that’s how she will understand?

Leah: It sounds to me like even though fear of what could happen drives the way you communicate, you don’t actually communicate the fear.

Triton: I never thought about it that way. But! A king is supposed to be strong and obeyed! Not fearful and….vulnerable. I’m not supposed to show her my fear.

Leah: (playfully) Hmm, I wonder which rule book says that? I haven’t seen it…

Triton: (his voice lightening) True, true… (Laughing ) That’s because nobody ever had seven daughters before!!

(They laugh together.)

Triton: Okay, so if I want her to understand, I have to find a way to tell her about the danger and that it makes me fearful. Ugh, I don’t want to talk about my feelings! (Some light laughter…)

Leah: Do you have to?

Triton: Hmm…Can I tell her about the dangers and get her to understand it without telling her how it makes me feel? I could do that. I’ve never taken her to the museum of the sunken ships and showed her the canons and guns humans carry…

Leah: Sounds like you are starting to have some new ideas!

Does this resonate for you as a parent and help you think about any new possibilities?
If King Triton’s goal is to keep his child safe, what else might he try?

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Getting Unstuck (#1)

I was on a coaching call with a client who in addition to recovering from a traumatic car accident needed to replace her car quickly. She was stressed and not able to decide between two possible car purchases. At first, when I listened it sounded like she thought they both had merits and was torn between two different, but equal choices. Further, into the conversation, it became clear that she did favor one car over the other. If she had a preference, why was she stuck with indecision?

Why was making a choice so hard?

Two city "one way" signs stacked perpendicullarly
Photo by Brendan Church on Unsplash

As I listened, she described the advice that she had received from relatives that conflicted with her own instincts. It became clear that she was stuck because she feared various criticisms and judgments that would follow the purchase of the car that she favored. She knew exactly what each member of her family would say. She also had her own imagined criticisms she heard in her head. The expected negativity from others paralyzed her.

Finally, I posed the question, “What if you could trust that everything would be fine whichever choice you make?”

There was quiet. Then a much calmer and lighter voice responded. The Volvo. The question had released her from the arguments in her head and helped her to see what she wanted with more clarity.

How often do we all get stuck because we fear what’s ahead?

If you could look ahead with trust that it can and will work out okay, what would that change?

How might that change the way you show up? The way you approach the situation? How might that offer new possibilities and new solutions?

Sometimes just moving from fear to trust can change everything!

When we are afraid, we contract inside ourselves, we live small. Similar to how a deer freezes in the headlights, we stop moving.

When we allow ourselves to feel the positive emotions that might come from having what we want, or when we allow trust and faith, we open ourselves to more possibilities.

Who could you be right now if you trusted yourself? What could you bring to this situation if you knew it would be okay?

Woman at the shore with her arms open wide and face tilted to the sky
Photo by Fernando Brasil on Unsplash

 

Sprout Life

Close up of sprouts (maybe beans) just an inch off the ground.
Photo by Francesco Gallarotti on Unsplash
What is the life energy that opens in a seed and moves up, pushing its way through the ground to find the light? What is the source of this driving energy?
Is it related to what keeps someone going despite the overwhelming challenges that they face?

How does a woman who couldn’t even lift herself out of a chair, stand or take a few steps on her own start to teach herself to eat and walk all over again? How does someone whose income disappeared get through each day and find resources to survive? How does someone who hits rock bottom, find the will to climb back up?

The person in the story might say, “I had no choice. I had to keep going. What else am I going to do?”

If there is “no choice” than what is it? Somehow despite feeling that one has reached a physical, mental, or health disaster point, something within can sprout new life prompting drive and perseverance. Could it be a similar energy to what pushes a sprout through the ground into the light?

Maybe just as the sun shines energy, there is an energy that moves through living beings, keeping us growing like a sprout.

Maybe the energy that moves through living beings is always there, always dynamic just not in ways that measure change. Perhaps a tree is not as still as it looks, nor is the image we see in the mirror that seems to be the same day after day. Maybe things that we perceive to be separate and apart, a tree, a person, an animal, are interconnected through the life energy that moves within and between us, or simply that it’s something we all have within us.

I wonder if we are so focused on our day to day problems that we miss noticing the energy that holds us up against gravity, moves us forward, keeps us wanting, yearning, and looking ahead. Instead we think hard about what we need to do, about our problems, about the things going wrong. Ultimately, the thoughts themselves about our problems become the biggest obstacles we face.

Our bodies know how to sense danger and react, they know to be hungry, to feel full, to fight colds and disease, how to feel love, how to feel happy and sad, how to keep moving, how to sleep. Our bodies will do all these things. Like the baby who wants to walk, like the sprout in the ground, our bodies connect to a system of energy that wants to keep going.

What if we could trust that system just a bit more, and let go of the need to feel fully responsible for everything that happens to us? To trust that our bodies have a deeper wisdom?

What if just as they know how to survive and heal in many situations, they can lead us towards positive solutions in our day to day experience?

Research shows that our minds and bodies are more connected than we have thought previously.

What if we could trust our own instincts?  How might that change the way we approach our next steps?
What might the freedom from control bring instead?

 

5 Free Mother’s Day Gifts for Yourself (whether or not you are or have a mother)

Catch a Smile: Build your positive emotions!

You know when someone smiles at you in such a way that you catch it and smile back without even thinking? That feeling of connection that lights you up? It can be sharing a funny story with the check out person at Trader Joe’s, getting together with a friend, or smiling at a neighbor on the street.

Creating moments of connection with another person creates what researcher Barbara Fredrickson calls “positive resonance” that can boost your positive emotions which contribute to your overall health and well being. “Under the influence of positive emotions, your sense of self actually expands to include others to greater degrees.”

Collect Hugs: Give yourself a big dose of Oxytocin!

One young woman has her arms around another. They lean into each other with their cheeks touching.

Oxytocin is also known as the “cuddle” or “love hormone.” It is a key player in establishing our attachments and bonds to other people, but it also has immediate benefits for hugging. It calms anxiety and stress, increases trust and connection. It’s what makes holding a baby and cuddling with someone we love so relaxing.

Do something playful, silly or funny!

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According to the National Institute of Play, play relieves stress and builds resilience. “It generates optimism, seeks out novelty, makes perseverance fun, leads to mastery, gives the immune system a bounce, fosters empathy and promotes a sense of belonging and community.” So, you’re never too old to play.  Let loose a little, play pretend, tell jokes, and make people laugh!

Find the flow!

hannah-olinger-549282-unsplashDo something you love at just the right amount of challenge so that it captures your attention, time disappears and you get lost in it.  Research shows that this state of “flow” improves your emotional regulation and your productivity. You may experience more confidence, self esteem and find more meaning in life.

Experience Awe

hans-veth-402052-unsplashWe experience awe when we encounter something so vast and exceptional that we struggle to comprehend it. It can be seeing the starry sky from the desert on a clear night, watching Niagra Falls, standing on a mountaintop, encountering a breathtaking work of art, or watching someone display Olympian skills that surpass our imagination. The positive emotions experienced through awe can promote health and well being. 

Whether or not we are moms, many of us are caregivers of some sort and could derive happiness and long term benefits from these five experiences.