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How to Use Writing to Achieve Emotional Balance

How to Use Writing to Achieve Emotional Balance

Today we’re talking about How to Use Writing to Achieve Emotional Balance. You are well aware of the power of your emotions. You probably also understand how sometimes they can seem out of control and unmanageable. If you’d like to achieve emotional balance, greater control over your emotions, and better health, the following information will prove invaluable.

 

There are certain skills for managing emotions.

 

These include:

 

Definition:

Defining the emotion in your own terms and from your own understanding.

 

Distance:

It is important to gain some distance from your emotions. This will help you gain a clearer understanding of your feelings and how they are impacting you. When you are in the middle of the situation dealing with the emotions in the here and now everything will seem muddled and you will struggle to see what is happening as well as the bigger picture.

 

Release:

By understanding and recognizing the emotion as well as achieving distance you will be able to begin releasing the negativity surrounding it.

 

Focus:

Through focusing on the emotions and the attendant triggers, feelings, and behaviors you can gain clarity and create change.

 

Regrouping:

By following through the previous skills you will be able to regroup your thoughts, feelings, and attitudes. Creating a new set of behaviors when dealing with difficult situations will help you to cope in the future.

 

Maintenance:

Like all habits practice makes perfect and you will need to constantly remind yourself of the positive changes you have made with regard to your emotions and their impact on your life. What will you do to remind yourself how to remain positive, calm, and balanced?

 

Writing can help you to achieve emotional balance as it will take you through all the skills above.

 

How does it work?

 

If you are suffering from emotion, such as sorrow then everything you think, feel, and do will be tainted by it. It will have a negative effect on you and your actions. No one wants to live in sorrow for long.

 

By taking a piece of paper and a pen you can write yourself into a more emotionally balanced state.

 

Start by writing a really happy memory of a time when you were not experiencing any sorrow or any other negative emotions. Make your writing really descriptive so that you can see the scene clearly, make it colorful, add sounds, smells, and things you can touch as well as taste. Write down how you felt and why you felt so positive and happy.

Try and include the following:

 

When?

Where?

What?

Who?

How?

Why?

 

This positive memory will become an anchor. You can display it somewhere prominent or keep it safely hidden for use when needed. It is designed for use when you are feeling anxious, stressed, sorrowful, angry, or any other negative emotion. If you have a bad day you can refer to it and be reminded of a happier positive time.

 

Next, follow each step from defining the negative emotion you are feeling to maintenance. Again include the when, where, what, who, how, and why as this will really help you understand the emotion as well as any triggers and resulting behaviors.

 

By writing your thoughts and feelings at each stage, as well as identifying the triggers, you can not only understand the emotion better but yourself and your reaction to it. By having this written insight into yourself you are learning how to take control of your emotions and achieve balance. You will be able to refer to it to remind yourself how to cope with difficult situations or simply how much you’ve achieved and grown.

And you thought journaling was just about writing! I hope you’re learning a thing or two. Writing about your thoughts can be complicated, but if you have a plan, it can be very rewarding.

 

Next up, we’re discussing Laying the Groundwork for Self-Expression. You’ll want to catch this one as we are almost done with the Journaling Series. 

 

An Introduction to Journaling for Those Who Hate to Write

An Introduction to Journaling for Those Who Hate to Write

Today we’re going to discuss journaling. So to get clear, this is An Introduction to Journaling for Those Who Hate to Write. Is this you? If it is, then stay tuned because this is going to be several discussions around journaling and why you want to start.

Journaling is a powerful self-help tool that is gaining popularity. You can purchase a variety of journals online from stores such as Amazon as well as in bookshops. Coaches and therapists also use journaling to help clients. It is also incredibly easy to journal on your own in just a plain notebook. However, all journaling has one thing in common and that is writing.

 

So how can you journal if you hate writing? Ha…now that’s a good one!

 

Draw Pictures

From simple to elaborate, any kind of picture that expresses your emotions and situation will help. After you’ve drawn the picture you can label and annotate it. If you leave a blank page opposite your drawing then you can come back and review it at a later date and jot down any additional thoughts, emotions, and responses. Quite often this simple method will actually get you writing quickly. Try it, I bet you’ll be writing in no time.

 

Here’s a trick: why not try using different types of pens or pencils to make your journaling more interesting and exciting? Try different colors to make things interesting.

 

Diagrams

If you are journaling about a problem, then you might consider using a diagram such as a mind map or decision tree. Diagrams are powerful because they are visual and help you to see patterns and connections more easily. If you are trying to make a decision, then you can illustrate the different outcomes and results to help you formulate the best decision. Adding in color not only makes them more attractive but can highlight connections.

 

Use Prompts

Using a simple prompt such as a word or question can help break the blank page syndrome and inspire you to unburden yourself onto the empty page in front of you. It’s important that you don’t feel that you have to write a lot or even in full sentences. The journal and act of journaling have to relate to your needs at that moment in time and this will vary day-to-day.

 

You could consider purchasing a journal designed for the specific use you need. There are lots of weight loss, gratitude, happiness, and other journals available. Many of these will include prompts and recording methods that don’t require lots of writing.

 

Create a Collage

Get some magazines or newspapers and cut out words, phrases, paragraphs, or even articles that relate to your situation or emotions at that particular point. Add in pictures that you find that could demonstrate how you are feeling or want to feel. Again you can annotate it to make it truly personal. Leave a blank page so that you can revisit and review at a later time and add in additional journaling.

 

Speak It

While writing using a pen and paper is probably the most powerful method of journaling you can also use dictation software such as Dragon. You’ll need the software and a computer with a microphone to use this method. It may be easier to start your journaling journey by speaking to the computer and imagining you are talking to a friend or just yourself. The software will ‘write’ what you say and you can save the document so that you can review it later.

 

You may decide to keep your journal electronically in which case you can review it and add in later thoughts and feelings by typing or dictating through the speech recognition software. Or you may decide to print it out and keep it in a binder. If you do print it out, then you have the opportunity to embellish it or make additional notes on the hard copy. One way to do this is to use One Note for Microsoft Office. It’s convenient and you can keep your thoughts by writing day-by-day.

 

Be Flexible

Journaling does not have to be undertaken every day for a set period of time if that does not suit you. Many people journal every day for 20 minutes as that is the method that suits them best. However, it may be that once a week is enough.

 

Alternatively, you may decide that you will journal when you feel you need it. Some days it may be that you choose to use a prompt or picture to kick-start your writing. Other days you may find that the words flow and you can write without stopping.

 

The important points to remember are that the journal is a personal document designed to help you and that it is designed to be used and revised. It’s a living document and there is no right or wrong way to create or use it.

 

Stay tuned for the next article on journaling. You’re not going to want to miss it!

 

Why Writing Down Your Goals Boosts Your Chances of Success

Why Writing Down Your Goals Boosts Your Chances of Success

Today we’re discussing Why Writing Down Your Goals Boosts Your Chances of Success. Setting goals is an important part of life. Without them, you won’t know how to recognize success or achievement. By knowing your goals, it tells you what you want to achieve and why it’s important to you. While not all goals are equal they do all deserve the best chance of achievement.

What’s in a Dream?

In life we all have dreams, ambitions we want to achieve. However, it is entirely in your power whether they remain dreams or whether you will actually set out to make them a reality. If you think of a dream, then it is more like a hope; a wish not yet fulfilled. Perhaps your ambition is to be promoted to director in your company. That’s great but just having that dream won’t actually help you achieve it.

Writing it Down

Writing your dream down can help increase the chance of it becoming a reality. The very act of committing it to paper makes it more real and concrete. You can see it. In black & white! However, there is more to making your dreams turn into reality than merely writing it down. You actually need to flesh it out. You need to give it substance and to create a goal. By turning your dream into a goal you are further committing to its ultimate achievement.

Your Focus

Your goal is the end-point. It is what you want to achieve and how you will know you have been successful. The key to success is to write down the steps you will take to get there. How you will turn that goal into a reality. What do you need to focus on to create it? It is important to know why that goal is one you want to achieve. So you need to write down what achieving it will look and feel like to you. How will your life change? By making your visualization of your success as descriptive as possible and by writing it in the present tense as if you are living it now, you create a connection with your subconscious mind.

Visualize It

Additionally, writing is a right-brained activity. It is part of your logical and analytical mind. However, the very act of writing keeps the right-brain occupied and allows the more creative left-brain to be accessed. This will let you begin to create and visualize the future you want. Setting that vision down on paper is a record that you can refer to again and again. It will remind you why you want to achieve the goal you have set and how you will know you have achieved it.

The Ultimate Goal

Adding the steps to achieving the goal provides you with a to-do list. You can tick off each step as you complete it and see your progress. This can be very motivating especially if you find yourself struggling. Acknowledging how much you’ve achieved can strengthen your resolve and provide motivation to continue.

Has The Goal Changed

Alternatively, by having a written record of your goal and the steps needed to achieve it you will be able to see if your mind has changed. Often you’ll find that your actual goal changes. Where you started as wanting to be promoted to Director you may find that you actually want to be promoted to Director of a different division or department or maybe even a totally different role!

It’s Not Written in Stone, Y’all!!

Goal setting is not something that is written in stone. Your written goal, visualization, and plan will not only be a record and guide but a working document that can be changed as your vision of your future changes. Having it written down enables you to track your progress and any changes. You can evaluate as you progress and by ticking your achievements off as you go you’ll be able to celebrate your progress along the way.

 

Did you write that all down? I hope so! The next article will be the cherry on the top of this whole journaling thing. So make sure you come back to read the next tips about journaling. You’ll be glad you did!

6 Tips for Getting a Grip on Self-Doubt

6 Tips for Getting a Grip on Self-Doubt

 

Did you know that a whopping 85 percent of people have low-esteem? This issue affects their personal and professional lives, including their careers, their health, and their salaries. In other words, self-doubt and low self-esteem can keep you from reaching your peak potential. Together let’s look at the 6 Tips for Getting a Grip on Self-Doubt. Then let’s kick its butt!

 

These personality traits appear to be more common among women. They develop in childhood and either exacerbate or diminish with time. If self-doubt plagues you, check out these tips to boost your confidence and trust yourself more:

 

Accept Yourself

 

Self-doubt is part of being human. Embrace it and turn it into a strength. When used correctly, this personality trait can help you make better decisions, instead of rushing things. Think of it as a tool that guides your actions and keeps you from making costly mistakes.

 

Just make sure you don’t overuse it though because self-doubt can also make you question your sanity and decision-making abilities.

Definition

noun: lack of confidence in the reliability of one’s own motives, personality, thought, etc.

 

Know You’re Not Alone

 

Even the most successful people have doubts. They often question their actions and wonder what the right thing to do is.

 

Focus on building your confidence and self-esteem. You might never get rid of doubts, but you can stop them from taking over your life.

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Get the Facts

 

Your doubts don’t necessarily reflect the truth. Most times, they mirror your fears and emotional struggles. Think about your achievements and how hard you worked to get where you are today. Be proud of yourself and admire your capabilities.

 

Whenever you’re in doubt, get the facts straight. Research the problem in question, weigh the pros and cons, and ask for a second opinion.

 

Acknowledge Your Strengths

 

Make a list of things you excel in. Write down your skills and accomplishments. Accept praise from others gracefully and acknowledge your talent.

 

Celebrate your strengths every single day. Make positive affirmations and remind yourself how much you’ve done so far. Stop thinking of what you could have done better.

 

Choose Your Friends Wisely

 

Negative people can drag you down and ruin your self-esteem. Nothing will ever be good enough for them. That’s why it’s so important to surround yourself with positive people who support you and listen to you instead of judging.

 

Define Your Values

 

Lastly, define your values and the values you live by daily. Once you establish those, you will have a more realistic perspective of the current situation. Focus on the things that drive your actions and are at the core of your beliefs.

 

Overcoming self-doubt is a lifelong process. Stop questioning your own decisions. Don’t waste time over-analyzing – trust your actions and put your plans in motion.

 

Join us next time when we start discussing journaling and the benefits of writing things down to help you discover things you might not even know about yourself.

 

It’s going to be EPIC!

 

 

Content Marketing Plan – Part 4

Content Marketing Plan – Part 4

Planning Your Content

 

Continuing on with our Content Marketing Plan, this time we are discussing how to PLAN your content. One thing that’s very important, if you plan to leverage the power of audio, video, and text, is to have a comprehensive content marketing plan.

Here’s a little checklist that might help you do that.

Setting Your Goals

Step 1: 

All your content creation should have a purpose and that purpose should not only benefit your readers but benefit your business as well.

 

Some purposes might be:

 

    • Search engine traffic
    • Word of mouth and viral effect
    • Pre-selling and warming up the audience to a product
    • Establishing credibility and authority
    • Reader satisfaction
    • Boosting your opt-in list subscribers
    • Boosting customer relationships
    • Selling your products

 

Just remember, the goal or purpose of each content piece is aligned with your overall marketing strategy. This may also help you decide whether content should be in audio, video, or text format. For example, if your goal is to boost customer relationships, you might choose a video of yourself to do that.

 

When you do your content marketing plan, make sure your content includes a call to action that supports your goal. For example, “For more information about how to manage debt, grab our free report 12 Steps to Eliminate Debt in 12 Months.” – tell them what you want them to do next.

 

Research

 

Step 2: 

 

Carving out time for research is very important. From brainstorming topic ideas to finding supporting information for those topics, there is plenty to be done. You also want to research potential places to distribute your content as well.

Here are some things that will make your research easier:

 

  • Keep a list of content ideas throughout the month.

 

  • Use the following to generate content ideas/topics:
    • Social networking
    • Keyword research tools
    • Blog comments
    • FAQs
    • Client interaction
    • Brainstorming

 

Review the analytics and results of last month’s content and evaluate which pieces generated the most interest or results. Know which pieces your audience responded to and use that information to create content topic ideas for this month.

 

While you’re researching topics, take note of interesting articles, statistics, and other items you might reference later as you’re creating your content.

 

Keep your eye out for places where you might publish your content. Connect with other website owners who might publish for you. Connect with them by subscribing to their sites, on Facebook, Twitter, and more.

 

Creation and Distribution

 

 

Step 3: 

 

Here are some things to plan and keep in mind, so your content gets out there to your audience.

 

  • How much content will you need? Will you write it all yourself, hire a writer, or use PLR? If you’re using a writer, ensure they have all the information they need well ahead of time, so they can meet your deadline.

 

  • Have you created your content publishing schedule? Plan ahead, so that you can match content topics with products you’ll be promoting. Decide where each piece will be published and which pieces will be published in multiple places.

 

For example:

    • Autoresponder
    • Blog
    • Guest blog
    • Website
    • Social networking page
    • Article marketing site
    • Video sharing website (ex. YouTube)
    • Audio sharing website (ex. iTunes)
    • Other

 

Repurposing

Part 4: 

 

The best way to make the most of your monthly content is to find ways to reuse it and repurpose it. However, when creating your repurposing strategy make sure that you’re still focusing on your goals. Each repurposed or reused piece of content still needs to serve a purpose and support a goal.

 

  • You’ve created a plan to reuse or repurpose some or all of your content. For example, an article published on your blog can be rewritten and published on an article marketing site. Or an article that resonated with your readers, could be made more visual and viral by turning it into a video.
  • Each piece of content that is repurposed or reused content has a goal/purpose. You should always keep benefiting your business (and your audience, of course) in mind.

 

It may seem overwhelming to have to plan all this content in a variety of mediums, but over time you’ll learn what your audience responds to and where you should focus your efforts.

And remember, quality is more important than volume, so focus on delivering quality.

 

This ends this series on Content Planning. Hope you enjoyed it and found it useful.

 

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