July 14, 2019 by Anna 1 Comment

Imposter Syndrome

Imposter Syndrome Impacts Us All

Imposter syndrome…we all have it. Please know that! It’s just another fear based thought that pops up and can paralyze us into non-action. But, the main question is…do you believe it?

Since imposter syndrome is universal…we all have some version of it…some version of, “I can’t do that until I get x, y, z training. I can’t do that because_____.” However this part of you speaks to you, the main question is…do you listen, and do you believe it?

What I’d like you to consider is that you don’t have to believe it! Imposter syndrome is common and it usually shows up when we are stretching ourselves. When we are doing something new. When we are following our dreams…there’s an interconnectedness in it, meaning, you’re not alone. And knowing this, my hope is that it helps take the immobilizing fear of action out of it.

It’s just a part. It’s not all of you!

When you stop and think about it, this part is there because you do care so much. You do want to do a great job and serve your clients and family the best you can.

This part isn’t to be feared, what’s needed is to understand it better. And that it’s not you. It’s just a part of you. It’s a thought that a part of you is believing. And that part that believes it needs understanding and nurturing so that it doesn’t run the show and lead you into inaction.

Action Steps When Imposter Syndrome Pops Up

Recognize it’s just a part of you. It’s a thought that pops up that a part of you believes.
See if you can identify and become curious about this part of you. Why is it there? What does it want you to know? What are it’s fears? Chances are this part really needs to be heard by you so by turning inward and toward this part, you can start to become curious and learn more about why it’s there. This will also help create some distance between you and this part of you. Helping you to see that it’s not all of you that believes this, it’s a part of you. An aspect of you. One side of you. You are more than this part and more than this thought.
Take an action. Take one small action whether that’s starting one small task, writing down goals or ideas, sending an email, writing copy for your website, cleaning out your bedroom closet, whatever it is…take one action step even if your imposter syndrome part is making you feel paralyzed, after doing the above two action steps…do this 3rd one also.
Keep reminding yourself, whether you write yourself notes and put them where you can see them often, or you say it quietly to yourself, that you are taking steps toward having the life you dream of. Remember your WHY. Why are you doing this? What’s your purpose. And have that as your focus to help ground you when you need to connect back to it.

Coaching Help

I’d love to help you if you’re needing help. Reach out today to learn more about how we can work together. Coaching is such a wonderful way to help build accountability and also to have someone there to help along the way toward building the life you dream of.

June 28, 2019 by Anna

Perfectionism and Private Practice Building and in Life

Tip to Overcome Perfectionism in Your Private Practice & in Life

I’m excited to share with you a way to overcome perfectionism. Whether perfectionism is showing up when you’re starting your therapy private practice (I see this often during content creation for websites). Or in your home life (whether you’re organizing your home, a room, a closet) This helpful tip can help you take action.

Macro and Micro – how it relates to perfectionism, private practice building & life!

You might be asking yourself what does macro and micro have to do with this? Quick story to illustrate this light bulb moment for me that I hope help you take action when perfectionism is keeping you still.

Recently, we moved into a new home and my husband and I were focused on trying to get our boxes unpacked. I just wanted to get everything out of the boxes because for some reason they just seemed to be multiplying before our eyes! I wanted to just get everything out of the boxes and put in the areas they needed to go. For example, kitchen stuff in the kitchen, etc. Then, once everything was out of the boxes, we could start focusing on our organizational systems.

Throughout this process, I started watching organizing videos! I don’t know if you’ve ever watched these but they can really be helpful! And what I found out totally validated my thought process! YES!!

Macro and micro organizing is a thing! Yep…it’s a thing. I can’t remember who I was watching (I’ve watched a lot of them!) but she was talking about doing the macro first – I’m sure there’s probably more to this but to sum up the main message I gathered was to just get everything put away. Then you can start the micro process – fine tuning and deciding where everything should go that works for you.

I took this to mean…get all your stuff put away and then you can start setting up systems and putting stuff into place so that your systems are functional and work for you and your family!

Validation! That’s exactly what I was doing! This leads me to my main point that I hope is helpful for you…

Secret to Helping with Perfectionism (and Procrastination)

Very simply speaking…take a step! It doesn’t have to be a huge step…but take one step toward what you’ve been wanting to start. Or what you’ve been needing to start.

If you’re just starting out in private practice (or thinking about it). And you have something that you know you need to do but something has been holding you back. This is where macro and micro come in…take a step. Think Macro! Going back to content creation for your website, if you’re trying this out, just take a step. Start! Start the very first step toward creating your website. Whether you are in the beginning set up stage where you’re picking pictures, colors, etc. Just start. You can (and likely will) be going back to change, revise, fine tune. But take that first step of deciding on one thing that will help you continue momentum.

If you’ve already got the shell created (the framework, colors, etc) then start with setting up your home page. Describe who you are and what services you provide. Or focus on content for one service page at a time. Taking one step to start putting what you do onto your website so that people can find you and get the help they are looking for.

Then you can start the Micro! Go back and fine tune…

This is the same idea as it relates to your home life. If you’ve just moved, or needing to declutter and reorganize, it’s the same idea. Take a step. Start in the easiest room or easiest closet for example. One that isn’t the most overwhelming. And take a step. After you get things out that you don’t need any longer. And place things in their “home area” (like bathroom things in the bathroom for example). Then you can start to fine tune systems and organizing methods that work for you and help bring ease and calm to your life.

Coaching

If you need help with taking a step toward taking action, please reach out. I’d love to help you achieve the dreams you have within you.

June 15, 2019 by Anna Leave a Comment

Just Do One Thing

Power of Focusing on One Thing at a Time

As a mama and an entrepreneur it can be second nature to find myself doing multiple things at the same time. Or at least…thinking about doing multiple things as I’m trying to do other things! (Does that make sense?!)

But I have to say…never underestimate the power of Sesame Street! (How’s that for a sharp right turn?)

For all of the mamas out there, do y’all ever watch Sesame Street with your kiddos? I love Sesame Street. Always have. Since I was little I remember watching it but now as a mama, I see it with different eyes. And honestly, the learning power of this wonderfully educational show, never ceases to amaze me. It’s a gem, not just for kiddos but for adults too! 🙂

One morning about a year or so ago, we had Sesame Street on and I heard them talking about focusing on “one thing at a time.”

I think they’re on to something! It’s funny how when you put your attention onto something you tend to see or hear about it all around. Well…after watching that show and absorbing this simple lesson. I started listening to a business podcast and they were talking about a book, I don’t know the name but it might be titled “The One Thing.” (Not sure). But, they were advocating this same thing!

Just focus on one thing at a time.

One Thing for Your Life / Your Business

At first I thought, one thing at a time?…Ugh, that’s going to make my list of to-do’s even longer and I won’t be as productive. Then I decided to experiment with it.

I was making the bed and thought, ah, I get it. I can’t be washing the dishes or doing administrative work on my business while I’m making the bed (for example.) I’m just focused on making the bed. And that’s important to me because this one thing (making the bed as a simple example) helps me feel more organized and creates a warm and welcoming feel in our home.

I started to get it!

I have to say…putting my attention and awareness on doing one thing at a time has really made a difference! I am actually more productive!

It is a little bit of a retraining the mind but once you start, I think you’ll start noticing the positive effects.

Present Focused Attention for Your Business & Life

For anyone reading this who is starting out creating and developing a business or maybe it’s some change in your life, take one small task and bring your attention and awareness onto that task. Once that’s done, then focus on the next. It works.

Business Focus Example:

For example, if you’re about to launch your private practice, or any business, put your energy and awareness on one thing that will then help make the next step in the process easier.

When I was starting my private practice for example, I put my initial focus on creating my website. I started with a vision of what I wanted it to look like. What I wanted the user experience to be like when they searched my website. How I was going to communicate my expertise and how I could help. During this time, I just did this. When my mind started wandering toward how will I accept payment? Or, what phone system am I going to use? Or what’s my no show policy going to be? I took those thoughts and jotted them down – because they are important and need to be addressed but just not then!

After jotting them down, I turned back toward my computer and continued what I was doing. Focusing on creating my website content on how I can help. (This is just one example of how focusing on one thing, allowed me to keep moving forward and accomplishing what I needed to then move on toward the next thing and so on…)

*Important bonus tip: In my opinion, it’s more important to get your private practice (or any business you are creating) information up and out there rather than obsessing about website page colors, pictures, etc. In other words, try to resist having it be PERFECT before you launch. Instead go with the mantra of ahhh, look at that…it’s GOOD ENOUGH…and that’s great!

Because you’re going to keep tweaking and creating. But if you don’t launch and wait until things are PERFECT (which, really…when is that?!) you’re not able to provide your specific services to those who are wanting your help…in other words, let your light shine! Get it out there!

Mama Life Example:

In my home life…One word illustrates focusing on one thing in so many ways!

Organizing!

I really love organizing but it can be so overwhelming at times. And what I’ve found is when I look at everything that needs to be decluttered, cleaned and organized, it can be so overwhelming. Making me want to retreat and not do it. But then, I take a breath and think, if I spent just 10 minutes in x room, it would look better than it does now! And for all you mamas out there…you know that when you say 10 minutes, it usually ends up being longer! (At least for me)

So, in the midst of feeling overwhelm, I do it anyway! I pick just one thing to focus on.

For example, I was recently organizing our home office. And in my overwhelm moment, I decided to focus on just one thing. And that one thing was grouping everything into categories. Things that go together.

I grouped like things together, or things that I felt go together. And that created a visual opportunity for me to then (after that step was done) decide where each group needed to go.

It’s still a work in progress because similar to the business example…organizing is something that is continuous. But it feels really good to just take a step. And that step will be worth it. That will offer momentum toward looking and feeling better than it did 10 minutes ago. 🙂

Then you can go back again at another time and decide what tweaks need to be made…but in the meantime, you can feel more relaxed and less stressed because you took a step forward and focused on one thing that will make everything else that follows easier to tackle…

What’s your one thing going to be today? Try it out. I’d love to know how it works for you and if it’s helpful to you…

June 12, 2019 by Anna

Fear

Hi!

I am so excited to be launching this site and getting to know you…I have dedicated this site to all things self care. To help fellow therapists, mamas, and anyone wanting change in their life!

I will be launching a podcast but until I get all of that set up…(and teach myself how to do it!) I wanted to reach out sooner rather than later, so I thought I’d start out blogging.

I wanted to talk about FEAR! This topic is a biggie for me and can mean a lot of things to a lot of people. For me, fear shows up a lot. And it usually surprises me when it does because it doesn’t always look the same. And wouldn’t ya know…when I don’t think it’s there…yep, it’s there.

When I first started my therapy private practice, it definitely showed up. It usually showed up in the most interesting ways. Maybe because at first, I didn’t think I had any fear around starting a practice. But then, surprise! Guess what would happen…

The phone would ring!

And wouldn’t ya know…all kinds of fear showed up. It showed up in my body. In my thoughts. Yep, it was definitely there and definitely a part of me.

And as I’m writing this right now, I’m thinking back on when I started creating all of my business systems and yep, it would creep in then too. Mostly in the form of “What Ifs…” Ah…those can definitely take ya down a road! Good news is…you’re in the driver seat! You can still do it with fear joining in on the ride. Good news is, fear isn’t running the show (or driving the car if you like this metaphor!) You are the one in control. You’re the one driving. Taking one step. You’re the one that “just keeps swimming” to borrow a phrase from one of my favorite movies – Finding Nemo!

That’s brave and courageous! In fact, I think that’s the definition of being brave and courageous!

It’s not the absence of fear but the ability to do it anyway while feeling the fear!

(So BRAVE!)

(So Beautiful!)

(So YOU!)

At that point in my life, I was beginning to turn toward this thing called fear and become aware of all the ways it shows up in me.

What I’ve noticed is that for me…it mostly shows up through body sensations and in my thoughts! Oh boy – those thoughts can definitely get ya. But one thing I’ve found that’s so important in my life to help with out of control thoughts is daily exercise for the mind. For me that means figuring out what nourishes my mind each day. It’s like my mental daily hygiene ritual!

For me it involves putting some intentional thought into what I feed my mind. Some examples of what I mean are:

what support systems do I have that I feel safe confiding in or going to for comfort and support – and knowing where to not go for those things!
What am I feeding my mind and thoughts each day in the way of what stimuli am I taking in.

For me, I like to listen to podcasts that inspire me. That teach me. That ground me. That motivate and encourage me. I do this most days and I can honestly say it’s made a huge difference in my life. Putting your attention and awareness onto what you feed your mind and thoughts each day is so important…

Launching a New Coaching Business

Back to fear..

Wouldn’t ya know…Now that I’m launching my new coaching business – providing self care guidance – (which I’m so thrilled about!)…guess who decided to visit! Yep, my friend FEAR.

This time though, it was a little paralyzing – to tell you the truth. I remember sitting on my bed, confiding in my husband about my dreams, hopes and fears around starting this new business. Then, we started talking about podcasting. And I just FROZE. I knew this was fear because it had a different feel. I can’t really explain it, but I’ll try…

It was more of a head feel…meaning, thoughts were swirling in my head. So much so that I remember sitting on our bed with my head in my hands thinking…what am I doing? I can’t do this? Do I know enough?

That was a hard night…but what I realized was the fear was around making myself bigger not smaller! In a few words…putting myself out there. Being more vulnerable!

Thank goodness my husband is such a loving and compassionate man. He supported and encouraged me through those paralyzing fear thoughts. And, the next day, I woke up and took one small step forward.

One small step forward with believing in myself. One small step forward in launching what I hope can help just one person that’s struggling and looking for support. One small step toward building a community of support and guidance to help you navigate through the hard patches – hand in hand – not alone!

That’s what gave me the courage to take a step (arm and arm with my fear right there next to me). The courage to take a step toward what I hope will be an awesome journey for all of us! An awesome journey toward helping you shine even brighter than you do. To take some time to nurture and care for you!

I hope you enjoy this site and find it helpful.

P.S., I’d love to hear from you…this site is for you so please let me know what you’re needing and wanting to read and or listen to on a podcast episode so I can create content that speaks to you.