How to reset a fixed mind-set?

 

Build Better Life

Is your mind constantly stopping you from achieving your dreams or encouraging you to push yourself harder?

Do you often feel stuck and lack motivation to accomplish your goals or are you charged each day to grow?

Does life feel like a burden or do you take the hard moments as challenges and determine to overcome them?

If these questions seem familiar to you then you are at the right place. And if the answer to the former part of the question is yes then it’s time for you to reset your mind-set to growth, self-development and abundance.

Our mind plays a very important role in determining the course of our lives. It forms our perspective on what we think about ourselves, our self-belief and how we respond to situations in life. The truth is, what we believe in consciously or sub-consciously can set parameters on what we can or cannot achieve.

While we all know that change is the only constant, one aspect we always forget is to constantly work on our personal development to be able to face the change. It is normal to fear change sometimes but it is also possible to get rid of this mental hurdle.

Why is it important to get rid of the fixed mind-set?

Well, the answer is simple! Limiting beliefs, negative self-talk, fear, hesitance, and judgement are all a by-product of having a fixed mind-set. Such emotions pull you away from unleashing your inner potential, contributing to the thought, ‘I am not good enough’. Whether you are an entrepreneur, a working professional, a home-maker or a student, having self-sabotaging thoughts will lead to undesired results.

On the righter side, by following a few simple steps, you can begin the shift to the direction of progress. Please note that certain situations may require deeper interventions by Life Coaches, NLP or Hypnotherapy professionals to embed the positive thoughts into the sub-conscious of the individual and help them get rid of fear, pain, judgement, guilt and shame.

We are sharing a guide to help you begin this process of gradual change:

1. Prioritize personal development: Making time for yourself despite your regular routine requires a strong commitment. It will not only enhance your skills but also your confidence.
2. Positive affirmations: While we have read this several times, it is a powerful tool to reprogram your mind to growth. Every morning give yourself 10 minutes and stand in front of the mirror repeating empowering phrases such as – “I am capable, I am powerful, I can do it, I am beautiful, I love and accept myself”. Such phrases will help you accept your present and motivate you to work for a desired future.
3. Journaling: Writing 3 positive things about your day can boost your self-esteem and help you keep record of your progress towards your goal.
4. Visualise your success: Imagining yourself living your dreams! See yourself driving your dream car, acing an exam, winning the best entrepreneur award, or just seeing everyone happy. This small exercise can set the tone of your day. Each day lived with the commitment to your dream will contribute to your mind-set reset!
5. Seek help: Trying to do everything can feel good but also over-burden you. Hence, don’t hesitate from seeking help. Seek advice, learn from other people or read their stories.

We hope these points help you to progress into a growth mind-set. You feel powerful when you believe that you can improve, when you are resilient in the face of challenges and you love and accept yourself.

About the Build Better Life

Build Better Life is based in India and we provide Life Coaching and Parenting Coaching service around the world.

Our coaching sessions will be a catalyst for change and understanding of yourself, transforming your life into something better than before, so that every day brings new experiences worth living – not just traveling those miles down memory lane.

How to deal with Social Anxiety Disorder

Best Psychologist in Gurgaon

It is very natural to feel nervous and anxious in unfamiliar social situations. But it’s different for people who suffer from social anxiety disorder. For them, everyday social interactions cause irrational anxiety, fear, self-consciousness, and embarrassment.

Social Anxiety can be defined as a chronic mental health condition in which social interactions cause irrational anxiety. You have a persistent fear of messing up in front of people or being disliked by them. Because of this, you might end up actively avoiding any and every kind of social gathering. 

Social anxiety can often be dealt with on your own but if it’s causing a hassle in your lifestyle then you must seek help.  People with social anxiety take time warming up to the presence of others and must be dealt with gently.

Symptoms of Social Anxiety

Comfort levels in social situations vary from individual to individual, depending on personality traits and life experiences. 

Social anxiety is drastically different from everyday nervousness; social anxiety disorder includes fear, anxiety, and avoidance that interfere with daily routine. Social anxiety disorder typically begins in early adolescence, though it can sometimes start in younger children or in adults. Symptoms of social anxiety disorder can include:

• A persistent fear of situations in which you may be judged like social gatherings. 
• Consistently worrying about embarrassing or humiliating yourself in front of others
• Intense fear of interacting with strangers or meeting new people. 
• Avoiding any kind of situation where you might end up being the center of attention 
• Severe anxiety in anticipation of a feared activity or event
• Overthinking on repeat after a social situation analyzing your performance and flaws in your interactions
• Expecting the worst from a negative experience during a social situation.
• Feeling Blank.  It is a strong feeling that envelops your body in which you feel extremely numb to everything happening around you. An extreme feeling of loneliness sets in even though the individual is surrounded by friends. People with social anxiety often feel this in most social situations.

Physical Symptoms:

Social anxiety often has some physical signs and symptoms which are often accompanied with its emotional symptoms. These physical signs of social anxiety can be:

Blushing is a sudden rush of blood in the body evident through the reddening of cheeks.

Heart Palpitations are your heart beating too fast or out of rhythm because you are anxious or nervous.

Trembling and Sweating. Your body can suddenly start trembling and profusely sweating if you are scared or nervous around someone or with something.

Upset stomach or nausea. Feeling queasy while anxious is a very common symptom and the experience is very uncomfortable.

Shortness of breath. You might all of a sudden find yourself struggling for breath when your social anxiety is acting up. This is also known as hyperventilation and is very common in anxiety patients.

Dizziness or lightheadedness can also be experienced during anxiety where you feel faint and dizzy without any physical illness.

Muscle tension. During an anxiety attack, your body might tense up or be semi-contracted for a little while. It is common in people who are stressed.

Social Anxiety signs and symptoms may change over time. They can flare up in stressful situations. If the symptoms are too severe then one should quickly seek professional help. 

Treatment of Social anxiety:

Treatment depends on the severity of your social anxiety disorder affects your ability to function in daily life. The two most common types of treatment for social anxiety disorder are psychotherapy or medications or both.

Psychotherapy is talking about your issues with a professional who guides you and helps you cope with them. The therapy improves symptoms in most people with social anxiety as you learn how to recognize and change negative thoughts about yourself and develop skills to help you gain confidence in social situations. Cognitive-behavioral therapy is the most effective type of psychotherapy for anxiety, as it helps you alter your problematic behavior with constructive activities.

Another option is exposure-based cognitive behavioral therapy, you gradually work up to facing the situations you fear most. This can improve your coping skills and confidently deal with anxiety-inducing situations. 

If an individual suffers from severe social anxiety then medication is prescribed often along with therapy. Anti-depressants and anti-anxiety medicines are the most commonly prescribed drugs. Sometimes serotonin uptakes are also given to the individual.

How to deal with social anxiety at work? 

Dealing with social anxiety disorder ( SAD) at work involves recognizing the day-to-day impact of the disorder on your work and identifying solutions. 

You should first get diagnosed by a medical professional specialized in this and receive the prescribed treatment. This is the first step toward managing your anxiety symptoms. 

As networking is important in almost every job now one must strive to expand their comfort zone. It might be helpful to start with building a rapport with your colleagues. 

Informing your employer may also help in that you may receive accommodations to help you do your job better.