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Cracking the Anxiety Code: Understanding Your Triggers

Living with anxiety can be challenging, especially when we are caught off guard by overwhelming emotions and racing thoughts. It’s important to remember that anxiety triggers can differ from person to person, making it crucial for individuals to identify and understand their unique triggers. By creating awareness around these triggers, we gain valuable insights and empower ourselves to take proactive steps toward managing our anxiety. In this article, we’ll explore a comprehensive anxiety trigger checklist that can serve as a roadmap to self-discovery and offer guidance in navigating the complex terrain of anxiety.

  1. Life stressors: Life can throw curveballs our way, and major life changes like moving, starting a new job, or ending a relationship can significantly impact our well-being. Recognizing these stressors allows us to acknowledge their influence on our anxiety levels and seek support during transitional periods.
  2. Social triggers: Social interactions can be both energizing and anxiety-inducing. Pay attention to situations that trigger anxiety, such as parties or public speaking engagements. Identifying specific fears, such as judgment or rejection, helps us understand our social anxiety and develop coping strategies to navigate these challenges.
  3. Health-related triggers: Our physical health and well-being can substantially affect our mental state. Chronic illnesses, fear of medical procedures, or lack of sleep can exacerbate anxiety symptoms. Prioritizing self-care and seeking appropriate medical support can help manage these triggers.
  4. Environmental triggers: Our surroundings can profoundly impact our anxiety levels. Consider how crowded or noisy environments, overstimulation from bright lights, strong smells, or specific phobias affect your anxiety. Creating calm and organized spaces and avoiding triggering environments can help alleviate anxiety.
  5. Cognitive and emotional triggers: Our thoughts and emotions can influence our anxiety. Negative self-talk, perfectionism, and catastrophizing can fuel anxious thoughts. By challenging these cognitive patterns and nurturing self-compassion, we can develop healthier mindsets and reduce anxiety triggers.
  6. Media and information triggers: In today’s connected world, exposure to distressing news or social media overload can affect our mental well-being. Being mindful of media consumption and setting boundaries can help prevent anxiety triggers. Unplugging when necessary and engaging in positive and uplifting content can contribute to a healthier mental state.
  7. Physical triggers: Our physical habits can impact our anxiety levels. Stimulants like caffeine, irregular eating patterns, sedentary lifestyles, or substance abuse can affect our overall well-being. Prioritizing balanced nutrition, regular exercise, and healthy lifestyle choices can positively impact anxiety management.

Understanding our anxiety triggers is a significant step toward self-discovery and empowerment. Utilizing the anxiety trigger checklist provided, we can identify the unique factors contributing to our anxiety and develop personalized strategies for managing it effectively. Remember, seeking professional help from therapists or psychiatrists is crucial in gaining a deeper understanding of our triggers and receiving personalized guidance. With self-awareness and proactive measures, we can navigate our anxiety journey with greater confidence and well-being.

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How to live in the “Peaks & Valleys” of life

A review (and application) of Spencer Johnsons Book “Peaks and Valleys”:

Have you ever felt like life is a rollercoaster of highs and lows? If so, you’re not alone. Life is full of peaks and valleys, and navigating the ups and downs can be challenging. But fear not because Spencer Johnson’s book, “Peaks and Valleys,” provides a simple but powerful framework for managing the highs and lows of life.

Johnson tells the story of a young man who meets an older, wiser man in the mountains, who teaches him how to overcome obstacles and achieve success. The older man teaches the young man that life is a series of peaks and valleys and that it is during the valleys that one can learn valuable lessons and gain perspective.

So, how can we learn valuable lessons and gain perspectives in the valleys of life? Johnson suggests several ways:

First, he encourages us to embrace the valley. Rather than avoiding or denying life’s difficulties, Johnson suggests embracing them and seeking opportunities to learn and grow.

Embracing the valleys of life can be challenging, but there are practical ways that someone can implement this idea from “Peaks and Valleys” by Spencer Johnson. Here are a few suggestions:

  1. Practice mindfulness: Mindfulness can help individuals become more aware of their thoughts and emotions and help them approach difficult situations with a more open and accepting attitude. Mindfulness practices such as meditation or journaling can help individuals embrace the valleys of life by encouraging them to sit with and observe their experiences without judgment.
  2. Seek support: Talking to a trusted friend, family member, or therapist can provide individuals with a safe space to process difficult emotions and experiences. Seeking support can also help individuals feel less alone and give them insights and advice on navigating the valley.
  3. Reframe negative thoughts: Falling into negative thought patterns or beliefs can be easy when faced with a difficult situation. Reframing negative thoughts into more positive or neutral ones can help individuals approach the valley with a more open and accepting attitude. For example, rather than thinking, “this situation is terrible,” try reframing it to “this situation is challenging, but I have the strength to overcome it.”
  4. Look for growth opportunities: As Johnson suggests, the valleys of life can provide opportunities for learning and growth. When facing a difficult situation, identify what lessons can be learned or how they can contribute to personal growth. This shift in perspective can help individuals approach the valley with a more positive and proactive attitude.

Second, he suggests reflecting on past successes and failures. Reflecting on past successes and failures can help us gain perspective and learn from our mistakes.

Reflecting on past successes and failures can be valuable for personal growth and development. Here are some practical ways to implement this idea from “Peaks and Valleys” by Spencer Johnson:

  1. Keep a journal: Writing down past successes and failures can provide a record of personal growth and development over time. Additionally, reflecting on past experiences in writing can help individuals gain perspective and identify patterns or themes in their successes and failures.
  2. Seek feedback: Talking to trusted friends, family members, or mentors can provide valuable insights into past successes and failures. Others may be able to offer an outside perspective and identify strengths and weaknesses that the individual may not have noticed themselves.
  3. Identify patterns: Reflecting on past successes and failures can help individuals identify patterns or themes in their behavior or decision-making. By recognizing these patterns, individuals can make more informed decisions and avoid repeating past mistakes.
  4. Celebrate successes: Celebrating past successes, no matter how small, can provide motivation and confidence for future endeavors. Acknowledging personal achievements can help individuals feel more resilient in future challenges.
  5. Learn from failures: Johnson suggests that failures can provide valuable lessons for personal growth. Rather than dwelling on past mistakes, individuals can reflect on what they learned from the experience and how they can use that knowledge to make better decisions in the future.

Third, he recommends asking for feedback. Asking for feedback from others can provide valuable insights and help us identify areas for improvement.

Asking for feedback can be a powerful tool for personal growth and development. Here are some practical ways to implement this idea from “Peaks and Valleys” by Spencer Johnson:

  1. Ask specific questions: When seeking feedback from others, asking specific questions about a particular area of interest can be helpful. For example, individuals can ask for general feedback on a specific project, presentation, or behavior rather than asking for general feedback.
  2. Choose trusted sources: It’s important to choose trusted sources when seeking feedback. Individuals can ask for feedback from friends, family members, colleagues, mentors, or others they respect and trust.
  3. Be open to criticism: Receiving feedback can be difficult, especially if it’s critical. However, being open to criticism and approaching feedback with a growth mindset can provide valuable insights and help individuals identify areas for improvement.
  4. Follow up: After receiving feedback, following up with the individual to clarify any points or ask for additional advice can be helpful. Additionally, individuals can share how they plan to implement the feedback and ask for support or accountability.
  5. Practice active listening: When receiving feedback, it’s important to practice active listening. This means paying attention to what the individual is saying, asking clarifying questions, and expressing gratitude for the feedback.

Fourth, he advises practicing gratitude. Even amid difficulty, focusing on the positive aspects of our lives can help us maintain a positive attitude and gain perspective.

Practicing gratitude can be a powerful tool for cultivating a positive mindset and gaining perspective, even during difficult times. Here are some practical ways, with empathy in mind, to implement this idea from “Peaks and Valleys” by Spencer Johnson:

  1. Start a gratitude journal: Writing down three things you’re grateful for each day can help you focus on the positive aspects of your life. This could be as simple as a warm cup of coffee in the morning, a supportive friend or family member, or the beauty of nature.
  2. Say thank you: Expressing gratitude to others can help strengthen relationships and improve your own well-being. Whether it’s a heartfelt thank-you note, a verbal expression of thanks, or a small act of kindness, saying thank you can help you feel more connected and appreciative.
  3. Notice the good: During difficult times, it can be easy to focus on the negative aspects of a situation. However, intentionally noticing the good, no matter how small, can help shift your perspective and boost your mood. For example, noticing a beautiful sunset, a kind gesture from a stranger, or a moment of laughter with a loved one can help you feel more positive.
  4. Practice mindfulness: Mindfulness practices, such as meditation or deep breathing, can help you stay present and cultivate a sense of gratitude. Focusing on your breath or a specific sensation in your body can quiet your mind and help you appreciate the present moment.
  5. Give back: Giving back to others can be a powerful way to cultivate gratitude and meaning in your life. Volunteering, donating to a charity, or simply offering a kind word or gesture to someone in need can help you feel more connected to others and appreciate your blessings.

Fifth, he suggests taking action. Rather than becoming paralyzed by fear or uncertainty, Johnson suggests taking action toward our goals, even if it is a small step.

Here are the practical action steps for taking action towards your goals as suggested by Spencer Johnson in his book “Peaks and Valleys”:

  1. Identify your goals: First, identify what you want to achieve or accomplish. Be specific about your goals and write them down.
  2. Break down your goals: Break your goals down into smaller, manageable steps. This will make them less overwhelming and easier to accomplish.
  3. Take small actions: Take action towards your goals, even if it’s just a small step. It could be as simple as making a phone call or email.
  4. Focus on progress, not perfection: Don’t worry about being perfect. Instead, focus on making progress toward your goals. Celebrate small wins along the way.
  5. Stay motivated: Keep yourself motivated by focusing on the positive outcomes of achieving your goals. Remind yourself why you started and how good it will feel when you succeed.
  6. Adjust your actions: If your actions aren’t getting you closer to your goals, adjust your approach. Be open to trying new things and making changes as needed.
  7. Stay consistent: Consistency is key to achieving your goals. Keep taking action towards your goals, even when it gets tough.

Lastly, he advises us to learn from others. Studying the lives of successful people and learning from their experiences can help us gain perspective and insights into navigating the valleys of life.

Here are the practical implementation steps for learning from others, as suggested by Spencer Johnson in his book “Peaks and Valleys”:

  1. Identify successful people: In your field or area of interest, identify successful people. You can look for them in books, articles, online resources, or your personal network.
  2. Study their experiences: Read about their experiences, challenges, and successes. Look for common themes and patterns that contributed to their success.
  3. Learn from their mistakes: Identify the mistakes they made and learn from them. This can help you avoid making the same mistakes and save you time and effort in the long run.
  4. Adapt their strategies: Identify their strategies and approaches to overcome challenges and achieve success. Adapt these strategies to fit your own situation and circumstances.
  5. Apply their lessons: Apply the lessons you learn from successful people to your own life. Implement their strategies and approaches in your own work and personal life.
  6. Share with others: Share what you learn with others. Discuss your findings with colleagues, friends, or family members. This can help you gain new perspectives and insights and inspire others to learn from successful people.

Remember, learning from successful people is not about copying them. It’s about gaining insights and perspectives to help you navigate life’s valleys more effectively and achieve your own goals.

“The best way to get out of a valley is to climb toward a peak.”

Spencer Johnson

Overall, “Peaks and Valleys” provides a simple but powerful framework for managing the highs and lows of life and encourages readers to use the lessons learned during difficult times to achieve greater success and happiness. Rather than getting stuck in the depths of a valley, we can focus on climbing towards a peak and use the lessons learned during the valley to propel us forward. By embracing the valleys of life, reflecting on past experiences, seeking feedback, practicing gratitude, taking action, and learning from others, we can navigate life’s peaks and valleys with grace and resilience.

I hope you found this summary helpful and that it encourages you to read “Peaks and Valleys” for yourself. Remember, life is a journey, and every valley has a peak waiting on the other side.

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Anxiety should be our primary focus for the New Year

Anxiety is a common and often debilitating mental health condition that affects millions of people around the world. It is characterized by feelings of worry, unease, and fear and can manifest in a variety of physical symptoms such as increased heart rate, difficulty breathing, and muscle tension. While anxiety is something that many experiences at some point in their lives, it can become a chronic problem that interferes with daily functioning and overall well-being.

Given the significant impact of anxiety on individuals and society, we must make it a priority to address this issue in the coming year. In this blog post, we will explore why anxiety should be our primary focus in 2023 and what we can do to support those struggling with this condition.

One of the main reasons anxiety should be a focus in 2023 is that it is highly prevalent. According to the World Health Organization (WHO), anxiety disorders are among the most common mental health conditions globally, affecting an estimated 264 million people. One in every 13 people is likely to experience anxiety at some point.

Anxiety can have a major impact on a person’s quality of life. It can interfere with work, relationships, and daily activities and lead to other mental health issues, such as depression. Anxiety can also have physical consequences, such as an increased risk of heart disease and other health problems.

Another reason anxiety should be a focus in 2023 is that it is often overlooked or misunderstood. Despite its prevalence, anxiety is often stigmatized and not taken as seriously as other mental health conditions. This can make it difficult for people to seek help or even recognize that they have a problem.

There is also a lack of awareness about the various forms of anxiety and the different ways it can manifest. For example, generalized anxiety disorder (GAD) is characterized by excessive and persistent worry about various topics, while social anxiety disorder is marked by extreme fear of social situations. Understanding the different types of anxiety can help us better identify and support those struggling with this condition.

So what can we do to make anxiety a focus in 2023 and support those dealing with this condition? Here are a few suggestions:

  • Increase awareness and understanding of anxiety: One of the first steps to addressing anxiety is to increase awareness and understanding of the condition. This can involve educating the public about the different forms of anxiety, the signs and symptoms, and the available treatments. It can also involve debunking myths and stereotypes about anxiety and promoting a more compassionate and understanding approach to struggling people.
  • Expand access to treatment: Another important step is ensuring that those struggling with anxiety have access to effective treatment. This can involve making therapy and medications more readily available and affordable and increasing the number of trained mental health professionals. It can also involve supporting alternative treatments such as mindfulness and meditation, which can be effective for some people.
  • Create supportive environments: We can also create more supportive environments for those with anxiety. This can involve providing accommodations in the workplace, such as flexible scheduling or the option to work from home. It can also involve creating safe and supportive spaces in schools, universities, and other community settings.
  • Promote self-care: Finally, it is important to encourage self-care and stress management techniques to help individuals better manage their anxiety. This can involve educating people about healthy habits such as exercise, sleep, and nutrition, as well as techniques such as relaxation and mindfulness.

In conclusion, Anxiety is a growing problem for children and adults. It can be an invisible illness overlooked by society, leading to fear and anxiety in those suffering from it. The good news is that anxiety can be managed, and we can work together to bring change so that more people can recover from it.

Let Ron Huxley help you deal with anxiety by scheduling a session today!

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Breaking out of Negative Thoughts and Rumination

Do you ever feel like your mind is racing or your thoughts are stuck in a loop? You might be experiencing what’s called negative thinking or rumination. People who engage in this tend to overthink things, strive for perfection, look at the downside of events and miss the good stuff that happened to them.

Coping with negative thoughts and rumination can be a challenge. But it’s not impossible to overcome, and it’s not something you have to live with forever.

The good news is that you can learn ways to cope with negative thinking and rumination without using medications. Here are some things that might help:

1) Practice mindfulness meditation. This involves focusing on the present moment without judgment, especially when you have negative or repetitive thoughts. You can try this by focusing on your breath, listening to music or nature sounds (like rain or waves), or simply sitting quietly in silence and noticing what’s happening around you (or inside yourself).

2) If you are spiritual, pray! Prayer is a powerful weapon against depression and anxiety. It can be hard to pray when you are overwhelmed by negative thoughts, but if you commit yourself to prayer as a daily routine, it will help keep your mind focused on what matters most.

3) Get some exercise. Exercise releases endorphins into the brain, making us feel better about ourselves and more optimistic about our lives. So if you’ve been feeling down lately, try getting out for a run instead of staying cooped up inside all day!

4) Eat healthy foods! Eating well helps regulate hormones in our bodies that are responsible for mood swings (like serotonin). So if you’re feeling down, try eating something like strawberries or almonds—they contain nutrients that promote happiness and contentment. Ever heard the expression: “Your mental health is at the end of your fork”? It’s true.

5) Try writing down your feelings instead of keeping them bottled up inside where no one else can see them except for yourself (and even then, only if you want to share them with others. Grammer and punctuation aren’t necessary. The point is to let that negative go.

6) Identify the areas where you were hurt or traumatized. Destructive thought patterns can result from betrayal, abandonment, unfair actions, and traumatic events. We can internalize external actions and believe we are the problem or too broken, leaving us in a vicious loop of negative thoughts and feelings.

7) Work with a professional therapist specializing in trauma-informed practices and Cognitive Behavior Therapy. Together, you can get to the unhealthy core beliefs causing so much pain and suffering and find alternative perspectives on your life.

Negative thinking and rumination are exhausting. It ruins your sleep, and it interferes with your day. If you want help finding a way out of this destructive pattern, contact Ron Huxley and set up an appointment to start feeling good immediately! Click here now…

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6 Tips To Make Fear Your Friend

What makes you afraid? Is it losing someone you love? Or is it having to see your dentist? Maybe you fear thunderstorms or heights or elevators.

Whatever it is, fear is normal. It’s how our body warns us of dangerous situations and that we should be careful.

Yet, sometimes, our fears can become so great that they hold us back from living up to our full potential. They fill us with dread and uncertainty that we soon become constantly stressed and anxious over the smallest things.

Although surprisingly, fear, in its positive form, can actually be good for us. It can inspire innovative ideas and motivate us to reach new heights.

So, we’re here today to help you make fear your friend. Follow the six tips below, and you’ll know how to turn what was once your foe into an ally.

Let’s get started.

  1. Identify the Source

This is probably the hardest step, but it’s absolutely worth it. But first, you need to come to terms with the source of your fear in order to overcome it.

Being aware of the root cause will be difficult in the beginning, but it’ll make you stronger. You’ll no longer live in the shadow of that big, insurmountable fear.

  1. Embrace It

You’ve come face-to-face with your fear. Now, it’s time to embrace it.

But before you do that, you have to actually admit that such-and-such scares you. There are several ways to do this. First, you can either say it aloud, preferably to someone else in a natural setting.

You can also write it down in a journal or diary. The point is to get it out of your head and into real life. That’s when your fear loses its control over you.

It also feels better to get it off your chest and share it with the world. You’ll be surprised to know just how many people are just as afraid as you are.

  1. Think Rationally

Fear makes us panic, and panic makes us do stupid things. In fact, studies show that when we panic, our prefrontal cortex shuts down. This is the region of our brain responsible for rational thinking.

So, case in point, learn how to think rationally despite your worries and panic. Make fear your friend, and you’ll be able to go a lot farther in life.

  1. Take Stock

People deal with fear, stress, and anxiety in different ways. Some people like to be challenged and are great under pressure. Others find it better to work at their own pace without any tight deadlines looming overhead.

Whichever way you prefer, the important thing is not to let fear get the better of you. For example, say you’re afraid to speak in public. But then a colleague suddenly got sick and asked you to take over the presentation you’ve been preparing for weeks.

In this scenario, you have to pick whether you’ll let your fear overpower you or whether you’ll rise to the challenge.

The latter won’t be easy, but it’ll definitely be worth it in the long run. Be objective and tell yourself that others have held presentations before and have lived to tell about it. So, what’s the big deal?

Remember, your mind tends to blow things out of proportion. So, find a way to deal with the stress and take stock. It’s the only way you’ll be able to harness your fear and get the job done.

  1. Find Support

No one ever failed by having a strong support system. Surround yourself with people who encourage you to do better. These are the people who listen to you when you’re venting about your fears and anxiety, and they still choose to love you unconditionally.

A lot of research has been carried out on the benefits of having a support system. It empowers you with good coping skills while boosting your self-esteem and overall well-being.

Moreover, a sound support system can lower stress, anxiety, and depression rates. 

  1. Be Positive

Whenever you’re afraid, you’ll tend to focus on negative thoughts and emotions. But then, they fester in your mind and transform into this big, ugly thing that you can no longer control.

Why not try some positivity for a change? Remember, the mind is quite powerful; it just needs a small push in the right direction.

By thinking positively, you can overcome your fears and actually live to tell the tale! All you have to do is believe it, and everything else will fall into place.

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Are you in a mood?

How’s your mood? Is it cheerful, irritable, fearful, or optimistic? Does your mood change from day to day, or is it relatively constant? Do you find that your mood creates problems in your relationship at home, school, or work?

When someone asks you how your mood is doing, it’s usually not because your mood is cheery and light, right? Someone has noticed a change in your attitude or demeanor. Perhaps this has been going on for some time, or it changes from day to day. People often get offended by this question precisely because of their negative feelings. It can feel like criticism or a put-down like you are a problem to them. But asking about your mood may be an attempt for others to understand what is going on. They may want to help but don’t know how difficult it is to explain when you are unsure about what is happening!

No one wants to feel sad or grumpy. We want to be happier, optimistic, open to new experiences, and deeply connected to others. That is not always the reality. Some people may not shake their negative moods, no matter how hard they try. Is this your situation?

If you could flip a switch on your mood, you would, wouldn’t you? It is hard to have a greater thought than your most intense feeling.

Let Ron Huxley help you today!

What is a “mood”?

A mood is an affective state that can last for days, months, or even a lifetime. In contrast to emotions or feelings, moods are not as intense, may reflect a general state of mind, or, if persistent, become descriptive of your personality. Moods aren’t usually swayed by external events, or not for very long. You might be intensely happy about a job promotion or getting an “A” on a test, but you quickly return to feeling angry or sad. What happened? There is no reason to feel this way. The reason is due to the nature of mood.

We describe the mood as an attitude, spirit, temper, tenor, disposition, tendency, or character. A parent might say that their teenager is “in a mood.” A spouse might tell a friend, “don’t bother him right now; he’s in one of his moods.” It can also be a way to describe a strong desire or craving, as in, “I am in the mood for ice cream” or, like the famous song states: “I am in the mood for love.”

Creative works of art can be said to have a mood. Masterful literature or film has light, cheery, or dark moods and is somber in tone. The story, song, or painting might be reflective, gloomy, romantic, mysterious, calm, hopeful, angry, fearful, tense, or lonely. These works of art resonate with our current mood. Comfort can be found in a book, movie, or lyric. Soundtracks give scenes in a film a mood that creates tension, fear, and drama.

We are so moody or easily swayed in our moods because human beings are hardwired social-emotional creatures. Moods can be contagious and quickly picked up by being around someone else who is in a different mood than us. A dark and depressing mood can promptly shift the atmosphere of the room. You weren’t depressed before you walked into the room, but now, one second later, you are. We think we are “bipolar,” but this is just being social-emotional creatures.

Test this out: the next time you have a sudden mood switch, look around you and notice who is in the room and how they are acting? You might spot the culprit giving off negative vibes that you are picking up.

Take a deep breath of relief and let your confusion and negative energy on. Breathe in and tell yourself: “the feeling is not about me,” and on the exhale, release it. Want this means about yourself is that you are empathic and sensitive, two wonderful human traits.

As a therapist with three decades of experience working with people with mood disorders and trauma, I have discovered some practical tools to help “flip the switch.” Schedule a session today!

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Breaking the Cycle of Fear and Worry (FamilyHealer.tv Conversations)


Join me, September 23rd, from 12:15 pm to 1 pm (Pacific Standard Time) for the latest FamilyHealer.TV “Conversations”: This weeks topic is how to “Break the Cycle of Fear and Worry in Children”.


This is an education and supportive Zoom event. Parents and professionals will not want to miss this one! In this conversation, we will look at why children have anxiety, how to increase your child’s Emotional IQ, what parents can say to comfort their children, and how to help children become Worry Warriors and Fear Fighters!

This Conversations Show is part of our training course “Big Worries” at FamilyHealer.tv.

*The training portion will be recorded. Q and A is private.

Join Zoom Meeting
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Meeting ID: 865 6823 2529
Passcode: 929523
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4 Easy Ways to Maintain Energy

You just went through a pandemic. You have to give yourself time to heal from all the stress and trauma you have experienced. Even if you didn’t go through a global health crisis, lose your job, or have to deal with children doing school in your living room, you still need a self-care plan for your life.

4 Easy Ways To Maintain Your Energy

You started the day ready to take on the world. From the moment you got out of bed, you’ve been thinking about all the things you’re going to get done today. You can’t wait to get started! 

Then it all falls apart.

By the end of the day, you’re grumpy and out of sorts. The day somehow derailed, and here you are, feeling like you didn’t accomplish half the things you wanted to today. What happened?

Well, sometimes life really does get in the way. The car won’t start, or the dog gets out, and you spend half the morning chasing him around the neighborhood. Life gets in the way. More often than not, though, you likely did what most people do: you crashed and burned. Somewhere …you just ran out of energy. 

So, how do you maintain your energy levels even on the toughest of days?

Check-in With Yourself

First of all, you need to be paying attention to your body a little bit more. If you can catch yourself right when your energy begins to waver, you might be able to stave off a massive crash later on. Frequently when we’re lagging, it’s because we need something small, like a drink of water, a little activity, or even a small snack. These are quick and easy fixes that only take a minute. Ignore them, though, and you’re libel to lose hours out of your day before you know it.

Engage in a Routine (or Two)

We tend to burn out energy because we’re scrambling to sort out our day and find the things we need. If you have a morning routine, for example, you’ll have everything near at hand right when you need it. Getting out of the door will take half the energy, giving you reserves for where you need it most. Ask yourself what parts of your day you can streamline by creating a routine and make sure to follow through with those routines as often as possible.

Become More Intentional

Too often, our day becomes filled with little nonsense tasks which take up energy and time. Really, what is it you need to do? What actions will leave the biggest impact on the day? Put your energy where it counts most by being more intentional in what you’re doing. Remember, you don’t have to be the one to do everything. Delegate the non-essential items to keep yourself focused on what matters.

Get to Bed!

While a bedtime routine is a great start, pay more attention to your sleep. Create a sleep environment that is free from noise and distraction. Make sure your room is at an optimal temperature, and yes, if need be, invest in a better mattress or new pillows. Getting a good night’s sleep will keep you more energetic throughout the day.

Get more tools for building a more power-full life at FamilyHealer.tv or consult with Ron Huxley today!

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Trouble with Anxious Thoughts?

Do you have racing thoughts and anxiety attacks? It’s hard to focus on anything else when anxiety takes control of your mind. It can ruin sleep, relationships, and your health. All you want to do is calm down and rest. 

Fortunately, there are ways to control anxious thoughts. And it just takes practice to master the techniques. 

Try these tips to control your anxiety: 

  • Distance yourself from the worrisome thoughts. Learn to look at your anxious thoughts differently.
  • The key is to reshape how you think about things.
  • When you get an anxious thought, immediately identify it as a sign of your worry and not reality. 
  • Labeling your thoughts raises self-awareness and makes it easier to control them. It also gives you something else to focus on instead of a constant worry.
  • Ask yourself questions. When you get an anxious thought, stop and ask yourself these questions:
  • What is the real reason for this anxious thought? What am I terrified about?
  • Is there a real danger, or is my mind merely playing games with me?
  • Is the negative outcome I imagine likely to happen?
  • How can I stop or change these negative thoughts into something positive? 
  • View your thoughts as data. Sometimes it’s helpful to view your thoughtss as data and your mind as a data processing center. 
  • You’ll get a lot of data coming in throughout the day. Some of this data can be incorrect and confusing. This is an example of anxious thoughts. 
  • You may also misunderstand the data. This means you allow the anxious thoughts to take over and control you. You let them grow and fester. 
  • As the data processing center, you get to decide how to handle all the information. Remember, you’re in control. This means you can choose to toss out or ignore the incorrect data. 
  • Also, keep in mind that the brain is designed to detect danger and is hypersensitive to it. You may pick up on things that aren’t even real. 
  • Focus on the present. Many anxious thoughts are focused on either the future or the past. You can break free by focusing on the present.
  • Avoid overthinking about the past or future by interrupting these thoughts. Notice when you’re thinking about the past or future and guide your thoughts back to the present moment. 
  • Sometimes thoughts from the past can make you afraid of the future. Remember that the past doesn’t have to repeat itself. You have the power to change how your future will look. 
  • Take action. Anxious thoughts often prevent you from taking action. They keep you stuck in fear and worry. Learn to take action even when you’re afraid.
  • Find one thing you can influence positively at that moment and take action.
  • Action can decrease the number of anxious thoughts you have daily. It can show you that there’s nothing to be afraid of, that you’re powerful, and that you can make a positive difference.
  • Get rid of unhelpful thoughts. Some thoughts may be real, but they aren’t helpful. 
  • Learn to tell helpful and unhelpful thoughts apart. 
  • Then, start to filter out the unhelpful ones. For example, if you know that the odds of making a perfect presentation at work are low, but you still have to do it, this is an unhelpful thought. It doesn’t encourage you to do your best. 

Anxious thoughts don’t have to control your life. You can use these tricks to effectively take control of your mind when you find yourself worrying. If these tips aren’t enough, consider talking to a therapist for additional help.

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Reflections for Resiliency: I Live A Worry-Free Lifestyle

In order to develop a more resilient sense of self, Ron Huxley has created a new series called “Reflections for Resiliency”. The reflections are free to use for your inner development and self-care. This is a sample of what you will get in a new course on resilience at FamilyHealer.tv, coming Fall 2020.

In this first blog on personal reflections, Ron Huxley provides direction on living a worry-free life. Use them as proclamations over your life and shift the atmosphere of your home and relationships. Use a journal along side each reflection to write our thought own thoughts and feelings. Answer the Self-Reflection Questions at the end to help you apply them to your life.

You can download a PDF version of this reflection : Click Here!

Be sure to share this blog post with your family and friends…

I Live A Worry-Free Life

There is no better way to live than to live a life full of joy, health, peace, and happiness.

I choose to live a worry-free life because I know that anxiety crowds out productivity. I can and do plan for the future, but I realize that the only moment I can control is the present.

I use the creativity and wisdom I have gained from my experiences to make the best plans I can for the future. I realize, however, that even the most carefully laid plans are just ideas – figments of my imagination susceptible to factors outside my control. By acknowledging that I have no control over the future, I free myself from the dead end of worry.

I choose to conserve my mental and emotional energy by keeping my focus on the reality of what is in front of me. I make the most of this moment and trust that I will be able to handle the next when it comes.

When my focus is on this moment, I am alert and able to recognize the people who are invaluable to me. When my focus is on this moment, I am able to take advantage of new opportunities that come my way and create a life that is rich and rewarding.

By letting go of worry, I free myself to use my energy to be productive in the here and now.

Self-Reflection Questions:

  1. Am I wasting time fretting about something that is outside my control? Why?
  2. What do I realistically gain by worrying?
  3. What can I do, today, to help me live a worry-free life?