As a life coach and a self-professed neuroscience junky, I'm fortunate to have an understanding of how the brain works, as well as the tools to redirect my fearful, anxious thoughts. I knew that I was falling into the bandwagon effect of fear-based cognitive bias that's spreading at an alarmingly faster rate than the virus itself.

I'm not saying that we have no reason for concern. For some, it's challenging to avoid cognitive bias (the very normal and common tendency to overemphasize things that are recent and very vivid) because they are not slowing down to look at the real facts surrounding the Covid-19 pandemic. Anyone's imagination can run wild in situations like these.

Hey, it's no one's fault; this is how the brain functions. My point here is that we can shift our perspective and lower the stress that's related to catastrophic thinking. Remember, excessive stress weakens the immune system, so it's crucial that you take the time to address your anxious thoughts and feelings.

One way to do this is to slow down and recognize the whole truth, rather than focusing on only the negative aspects. Again, the brain quickly jumps on the train to spread negativity far and wide, and it takes a bit of work to direct that train to higher ground.

Examples of fear-based thinking and how to manage it:

If you hear, say, or think something like,

“They're saying that Coronavirus is going infect nearly all us; the world is changing, and it's scary.” (Feel your fear and anxiety mounting.)

Add more facts to your statement like,

“We know that a great majority of those infected are recovering. Many are experiencing few if any, symptoms.”

Here's another:

“I'm afraid that if I don't stock up on things, the stores will run out. What if I can't get my x,y,z?”

Add more facts:

The essential businesses, like grocery stores, will not shut down. Supplies will continue to come in. People who purchased 26 jumbo packs of mega roll toilet paper and a deep freezer's worth of frozen meats and vegetables won't go through it for a long time, so purchasing will slow down.

And then there's this:

“There aren't enough tests. Everyone needs to be tested; that's the only thing that will stop the spread.”

Add this thought:

Confirming that someone has the virus changes nothing; the treatment for unfavorable lung conditions remains the same. Anyone who is ill, whether or not it's Covid-19, needs to stay home or receive medical attention if (and that's a big if) their conditions worsen. All of us don't need to be tested. (This is not only my opinion; doctors and researchers say the same thing.)

If your thoughts are telling you this:

“My investments are dwindling. I fear that, soon, there won't be anything left! What am I going to do?”

Consider this:

The stock market historically rebounds. Your investments are long-term. Today your stocks are down, and soon they will rally.

When your brain jumps on the negative-thinking bandwagon, imagine a stop sign and divert your attention by doing something physical. Jump up and down, dance, turn on an exercise video, and follow along. Breaking the cycle of negativity is imperative to healing the mind. In the moment, it may feel difficult, but it's so incredibly easy once you change tracks. If you have to do it 50 times a day, it's worth it. Soon, your brain will catch on and slow down the negative soundtracks.

Have you ever used or heard of the Emotional Freedom Techniques, aka EFT and Tapping? I call this tool my Secret Weapon because it's just that powerful. While EFT is considered a self-help tool, working with a skilled practitioner is far more effective, especially with your more significant stressors. Contact me to talk about how I can help!

The post Are Your Thoughts Driving You Crazy Right Now? How to Minimize Fearful Thinking appeared first on Marla Tabaka.

I get it. Sometimes life just makes us angry. We're all human, and certainly the expression of anger can be healthy. There is a point in time; however, that anger goes too far, leading to ongoing bitterness and resentment. WARNING: Anger, used improperly, may be harmful to your health.

From a business partnership gone sour, to a failed business or bitter divorce, we all have our share of life events that we could choose to feel angry and bitter about. But, let’s face it, those emotions will eventually lead to disruptive thoughts and actions (not of the good kind), and the fearful thinking that is the kiss of death in business. And worse, emotional burdens have a good chance of putting you in the hospital someday if left unresolved.

“I’m not bitter or angry!” It’s usually the angriest people who make that claim. It comes from denial and the need to convince themselves that they have their emotions under control—otherwise, things get scary.

Begin by recognizing the signs, readjusting your perspective, and making the decision to change. Letting go of anger and bitterness to tip the scales in favor of forgiveness is the healthy thing to do. Don’t confuse forgiveness with condoning another’s actions. It simply means that you are no longer willing to carry the burden of those actions.

What are the signs of prolonged anger and bitterness?

• You're consistently externalizing blame. When you continue to criticize, judge, and point the finger at others years after an upsetting event, bitterness has probably set in.
• You're hypersensitive. Bitter people often become touchy and upset over small incidents. They may be suspicious of others' intentions and have a difficult time trusting them.
• You're regretful. Anger and bitterness make it difficult to take responsibility for your own actions without experiencing blame and regret. If you're stuck in a cycle of remorse and sadness there may be some unresolved bitterness lurking within.

[dt_highlight color=”” text_color=”” bg_color=””]If you see yourself fitting into this profile, contact me for a complimentary consultation to see how I can help.[/dt_highlight]

Why is bitterness so damaging?

• Stress hormones. The negative emotions attached to bitterness can influence stress responses and release the hormone cortisol. Chronically high levels of this hormone can affect the immune system and increase the odds of disease.
• Creates a warped sense of reality. Holding onto negative emotions alters your perception of what is possible. A failed partnership may lead to the belief that no partnership can be successful; a downturn in the economy can result in a misguided belief that you have no control over the success or failure of your business.
• Immobilizes you. Bitterness may keep you stuck in something that's not working. I've seen people cling to their bitterness in such a way that it seems they are trying to get even with or prove a point to the offending person. These people become resistant to change and remain attached to a failing business model for fear of letting the other person off the hook.

How can anger be resolved?

• Forgive others.  It may seem impossible to forgive a betrayal or the selfish behavior of another, but I've helped countless people through the process. This always leads to the development of a healthier, happier entrepreneur and greater success in life and business. When bitterness lessens its grip, you can focus on other, more positive parts of your life and career. To initiate the process of forgiveness, explore the fact that continued anger and resentment hurt only you, your loved ones, and your business. You give away your power when you allow undeserving individuals and their actions to take up space in your head. Again, remember that your intent is to forgive the actions of others, not condone them.
• Take responsibility. Taking responsibility for your own actions, past and present, will stop the cycle of blame. This goes a long way in the bitterness-recovery process.
• Be productive. Recognize when you're engaging in vengeful fantasies and turn your thoughts to something more uplifting or productive.
• Shift your perspective. Lastly, discuss your feelings and viewpoints with a professional, objective third party, like your coach. There are many tools available to you that will make it easier to release negative emotions and take on a fresh, healthy perspective.

If you recognize any of the signs of bitterness and anger in your own thoughts and behavior, let’s talk. We’ll figure out what’s going on and explore what steps you could take to shed this sh*t once and for all!

The post Anger and Bitterness Pave the Way to Failure. Here’s How to Let Go appeared first on Marla Tabaka.

Sleep deprivation is bad, we all know that. When I'm tired I'm not creative, attentive, or focused–I can even fall into a funk (not so good for productivity). As if that's not bad enough, scientific studies show that there’s one more negative side effect to sleep deprivation: memory loss.

Researchers from Northwestern University and Uppsala University in Sweden have found that when people don’t get enough sleep, they start to forget things. When sleep and stress go hand in hand, Northwestern’s Jonathan Cedernaes found, it negatively affects cognitive function.

Cedernaes's studies concluded that when you’re both tired and stressed out, a condition many of us are far too familiar with, your brain is less capable of accessing the knowledge that you’ve got stored away and you rely mainly on muscle memory.

What does this mean for an entrepreneur?

It means that, if you want to be on top of what is going on in your company, you need to get some sleep. You spend your working hours juggling pieces of information, and many of them are crucial to your company’s success. To forget the wrong thing at the wrong time could be a disaster.

Here’s how you can fight back against stress, sleep deprivation, and forgetfulness:

• Recognize the value of a good night’s sleep and schedule your life accordingly! Keep commitments minimal on weekday evenings.
• Get your body ready for sleep by turning off screens. Yes, that means stop looking at your phone, not minutes, but a few hours before you go to bed.
• Minimize your caffeine intake in the afternoons and evenings–just a minimal reduction can make it easier for you to fall asleep at night.
• Establish a morning routine that makes getting out of bed easy and painless.
• Recognize that everyone needs sleep and strive for a workplace culture in which people are encouraged to come to work rested, ready to do their best. If your team is exhausted and stressed from working too hard the night before long, those long hours will backfire on you.
• If you’re really serious about getting enough sleep set up a nap room in your office! A thirty-minute nap will pay for itself ten-fold!

I feel a nap coming on myself!

The post Want to Become a Better Entrepreneur? Get Some Sleep. appeared first on Marla Tabaka.