What To Do When Faced With Setbacks

“It is your mind that creates this world” - Buddha 

4 strategies to keep a positive mindset when things don’t feel they are going your way

I woke up this morning to a message explaining that something I had been hoping for was not going to work out. I could feel my well of positivity seeping out of me like a nail punctured tire. Pressing forward when adversity hits can make us feel intimidated, exposed and uncomfortably challenged. It can be so tempting to allow those moments of disappointment to completely derail us. Whether it is to do with diet, living a healthy and active lifestyle, engaging more with family and friends or progressing in your career we all feel these feelings at some point. 

What can we do to make sure these the little setbacks in our journey don’t leave us stuck on the side of the road, paralyzed with anger, fear and disappointment as we watch life pass us by? 

Here are four strategies I use to help keep things in perspective and to remind myself that great things lay ahead if I am open to them.

1. Talk positively to yourself - You are listening! 

Negative self-talk creates a poisonous feedback loop. If you have a bad day of eating, did not get that job you wanted or feel isolated from your friends, you only make matters worse by starting with the self deprecating irrational reasoning - “I have no self control” “Im a loser” “ I’m not clever enough” - the list goes on. Change your inner dialogue. If you had a day eating more than you had planned squash the negative self talk. Move forward by planning healthy activities and to be kind to yourself.

2. Examine and learn from the situation

Objectively look at the situation and how you might be able to approach it differently next time. Did you skip lunch and arrive home with such low blood sugar you stuffed yourself full of cookies or ice cream? This could mean carrying nuts, fruit and a healthy protein bar with you so that you have something to eat on those days when lunch is not possible. View understanding and learning from your setbacks as an empowering activity that will have you better prepared in future. 

3. Explore some forms of meditation 

Meditation is a great way to center the mind and put things in perspective. When you are dealing with setbacks anxiety can get in the way of rational, logical thinking. Meditation can help you reflect on your situation without judgement.

4. Schedule uplifting activities

Plan some of your favorite activities or learn something completely new. Activities that stimulate the brain and help release the feel good neurotransmitter serotonin will help keep you emotionally balanced. 

I would love to hear how others deal with setbacks. Please comment below!

How To Get Into Exercise When You Hate Working Out

8 Tips For Getting Started and Making It Stick

1. Prepare

Schedule your week of exercise into your calendar like you would any other important appointments. You would not cancel with a friend or client so why should you let yourself down?

2. Commit to consistency

If you are finding your planned week of exercise too much then revise and reduce. The most important thing is to find something you can commit to and stick with. Even if you carve out 10 minutes every second day to begin that is a great starting point that can be built upon.

3. Pick exercise you can manage or that is fun

Not all exercise has to happen in the gym. With surprisingly little equipment you can get a very effective workout done without even leaving the living room. If you need the motivation of others then seek out a trainer, take up a sport or find group classes and sign up in advance. Start small and work your way up.

4. Start Slowly

It’s all about baby steps to begin. If you are getting back into exercise after a hiatus then don't feel the pressure to get back to where you used to be immediately. Exercise does not have to be falling in a heap of sweat and tears after 60 minutes of torture. If you have never exercised before then do whatever you find comfortable. Start swimming, bike somewhere or get power walking. Take the focus off the end goal and just get doing. Any exercise is good exercise.

5. Recruit family and friends 

Create a little healthy competition or turn exercise into a great social catch up with friends. It will feel like so much less of a chore. 

6. Buy a dog 

Dogs require energy and full commitment. Your pup needs those multiple walks daily and there is no way around it! 

7. Treat yourself to some nice workout gear & new music 

Throwing on some bright and attractive exercise gear can make the idea of working out so much more appealing. Get some decent headphones and fill your MP3 player with all your favorite songs.

8. Don’t forget to reward yourself

Plan a monthly reward to help you stick to your workout plan. Get a massage, pedicure or treat yourself to a Saturday morning tea and book in bed. Whatever small rewards you can plan to keep motivated on days when every excuse on why you should not exercise is going through your head. Those days will happen and pushing through will give you ultimate satisfaction in the long run.

What Your Food Cravings Could Mean

The reward centers in our brains are triggered by the taste of rich, delicious food like chocolate, pastas, pastries and cheese. The psychological effect of food is a powerful thing and there are occasions when the food craving is literally just that. A particular food can be perceived to calm, to soothe or to cure and when this is the case it takes some inner reflection and self healing to break this cycle. 

Cravings can also mean a lack of essential nutrients in the diet. Here is a list of some of the most common ‘types’ of cravings, what nutrients you might need and what you could eat instead. 

CHOCOLATE: Cacao is high in magnesium, an essential mineral our organs need.

What to eat instead?  

• Magnesium: Nuts, seeds, beans, veggies and fruit.

CHEESE: This could indicate a lack of essential fatty acids in the diet. 

What to eat instead?  

• Omega3 & DHA: Salmon, flaxseeds, sesame seeds or tahini paste, walnuts and legumes.

SUGARY FOODS: Like pastries, cakes, candy could mean the body needs a boost of a few different vitamins and minerals. 

What to eat instead?  

• Chromium: broccoli, grapes, cheese, chicken. Carbon: Fresh fruits

• Phosphorous: Chicken, beef, fatty fish eggs, nuts, veggies

• Sulphur: Cabbage, cauliflower, cranberries 

• Tryptophan: Cheese, raisins, sweet potatoes, spinach

SALTY FOODS: If you are dreaming of salty fries or potato chips first make sure to hydrate with water as salt cravings are often a sign of dehydration.

What to eat instead?

• Chloride: Fatty fish, goat cheese & milk, celery, olives, tomato
• Silicon: Almonds, peanuts, sunflower seeds, pumpkin seeds

PASTA & BREADS: Can indicate low or out of balance blood sugar levels.

What to eat instead? 

Nitrogen: High protein foods such as fatty fish and grass fed meats, nuts, beans, chia seed

RED MEAT: Boosting iron intake from others sources could help.

What to eat instead?

Iron: Beans, legumes, dried prunes and figs, cherries, seaweed, spinach.