Reducing Stress

Reducing Stress

10 Things Mentally Strong People Do


Let's face it life doesn't always go our way. Regardless, of who you are life is full of surprises. It's best to embrace change and keep moving on. Here are ten tips that can help when life get's tough:

  1. They keep in control. They don't give away their power. 
  2. They stay happy. They don't complain. They don't waste energy on things they can't control.
  3. They celebrate other people's success. They don't resent that success.
  4. They enjoy their time alone. They don't fear being alone.
  5. They expend their mental energy wisely. They don't spend time on unproductive thoughts.
  6. They tolerate discomfort. They accept their feelings without being controlled by them.
  7. They invest their energy in the present. They don't dwell on the past.
  8. They are kind, fair and unafraid to speak up.
  9. They are willing to take calculated risks. They weigh the risks and benefits before taking action. 
  10. They reflect on their progress every day. They take time to consider what they've achieved and where they are going. 
Start these habits today and little by little you will see your life change. Remember, small steps lead to big steps. Don't waste your time comparing yourself to others. This will only bring you down in the long run. For more help, please call me at (650) 892-0357.

Read more: 10 Things Mentally Strong People Do

"Perhaps there could be no joy on this planet without an equal weight of pain to balance it out on some unknown scale." Stephanie Meyer

We're all searching for balance, although this may sound simple, in our work hard culture. We hear about people burning out all the time, maybe, you feel burnt out. We can't go back, so there is no point in dwelling over the past. Here are four helpful tips for balance in The New Year:

  1. Pick your priorities. Many of us grew up with our parents telling us we can have it all. Although, I'm for having a fulfilling life: rewarding career, happy family life, running marathons and an active social life. It's important to find what is fulfilling and works for you. Stop trying to impress everyone else and take care of yourself. Remember you have your whole life to fulfill your dreams.
  2. Take a broader view of what balance means. A lot of conversations about balance focus on the balance that people can find on a day-to-day basis. Unfortunately, this isn't always in our control. Work and family can be demanding. Remember, there is always tomorrow and don't be too hard on yourself. A lot of the time things have a way of working themselves out.
  3. Stop and take a breath. I know this sounds obvious. Of course you…

Read more: It's All About Balance

Practice Gratitude During The Holidays


It's no joke; the antidote for depression is gratitude. Remember the small things and be grateful for them. The Holiday season isn't just about receiving it's also about giving. Studies show that people feel good when they volunteer for those that are less fortunate. I challenge you to pick one non-profit to volunteer for during the holiday season. Make sure to include your family and friends. Here are five tips to help you practice gratitude during the Holidays:

  1. Focus on what you do have. Stop comparing yourself to others. This will only make you feel bad. Remember, there is always someone with more and always someone with less. Be thankful for having a roof over your head, regardless of how big or small it is.
  2. Help others. This will help you shift your focus. Even if you don't have a lot you can still benefit by helping others. Working through stressful events which are similar with others, often helps ease the burden.
  3. Turn the simple into the special. People tend to underestimate the simple joys of life. Adopt a childlike attitude and turn simple blessings into joy. Enjoy your time with your family, laugh and play games together. Be grateful to have one another.
  4. Keep the holidays in perspective. Just because it's on sale doesn't mean you have to buy it. Make a budget…

Read more: Practice Gratitude During The Holidays

A Holiday Recipe For Holiday Stress


Happy December, it's that time of year, again. The Holiday's can be a great time, but they can also be a stressful time. You may be traveling or having people over. And, the shopping, making sure you buy just the right gift for everyone on your list can be a bit overwhelming. It's also a time to see friends and family members that you haven't seen in a while. For some this is a good thing, for others it isn't. Wherever you fall in this category don't let the Holiday's control you and take over. Here is a simple recipe to help you get through them:

Make sure to get plenty of rest.
Remember to be grateful. Gratitude is the antidote to anger.
Set boundaries, it's alright to say no.
Ask yourself, what the consequences are for yourself if you say yes.
Set aside time for yourself.

Start by getting at least eight hours of sleep each night. Start each day by stating ten things you are grateful for. When dealing with friends and family, remember to set boundaries and say no when you need to. It's alright to think of yourself and what the consequences will be to you, if you say yes too many times. And, lastly don't forget about yourself. Do what you need to do to revive. It can be a bubble bath, a yoga class, or just some down time. Don't forget to add in love to your family and friends and enjoy the season.

The Holidays don't have to be stressful. Remember to smile and be thankful. This will really help during this time of year. For more help, please call me at (650) 892-0357.

Read more: A Holiday Recipe For Holiday Stress

Five Signs You Have Anxiety


We all get nervous or anxious, now and then. But, what happens when the worrying doesn't go away? Here are five signs that you may have an anxiety disorder of some type:

  1. Excessive worry. This is when the anxiety is so bad that it interferes with everyday life. It interferes with your work and relationships. Your mind just won't stop. You're driven by fear and it usually has a bad ending. It's having that feeling of heading south on the 101 and suddenly there is a car in front of you heading north, almost all the time.
  2. Sleep problems. It's not unusual to toss and turn the night before a big presentation at work, but if this persists you may have anxiety. Sleep problems can also be associated with a range of health conditions. If you chronically lye awake or wake up wired, this is a good indication you may be suffering from anxiety.
  3. Muscle tension. If muscle tension is most of the time, this may be a symptom of anxiety. It can consist of clenching your jaw, balling your fists, or flexing muscles throughout your body. Exercise may help with some of the tension. But, meeting with a therapist to figure out the underlying reasons may be helpful.
  4. Self-consciousness: This doesn't always involve speaking to a crowd or being the center of attention.…

Read more: Five Signs You Have Anxiety

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Lianne Avila, MFT
1510 Fashion Island Blvd.
Suite 110
San Mateo, CA 94404

Phone Number
(650) 892-0357

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