Calmly Coping

Many people fear that if they don’t put such high, perfectionistic expectations on themselves… then their work will suffer and it will affect how others view them.  And while perfectionism definitely propels you forward into doing things well, it also holds you back through overthinking & putting way too much pressure on yourself. In this episode, I’m going to help you understand the root causes of your perfectionism so you can take some pressure off yourself, without sacrificing the big goals you have. Takeaways you will have from this episode: The 3 root causes of your perfectionism Are your parents to blame for your perfectionism? 2 tips to maintain your drive, without the constant pressure and criticism And an action plan to help you crush perfectionism   ---- Calmly Coping is a self-improvement podcast for overthinkers who struggle with anxiety.  Calmly Coping is not about *fixing* you, it's about uncovering the amazing person that is already there (and that you are just too afraid to let out). Download my FREE guide: Goodbye Overwhelm: Your Guide To Accomplish More By Doing Less This guide will take you step-by-step through the process of: Getting all those thoughts and overwhelming “what if’s” out of your head. Taking intentional, focused action. Getting more accomplished by not trying to do “all the things,” all the time. Download the free guide.                Intro/outro music: Rescue Me (Instrumental) by Aussens@iter (c) copyright 2018 Licensed under a Creative Commons Attribution (3.0) license. http://dig.ccmixter.org/files/tobias_weber/57990 Ft: Copperhead   Sources: https://hbr.org/2019/04/how-to-manage-your-perfectionism ++++++++   Want to connect? Follow me on Instagram. Join my free supportive community for high achievers with high-functioning anxiety.   Interested in working with me? Learn more here.

It is so easy to tell yourself that you will get to it later: after I check my email, after I check social media, let me just watch this quick YouTube video… I’ll have more motivation after I take a break, maybe I’ll just have a quick snack…  And so on, and so on, and so on… I know because this is literally the thought process I go through whenever I procrastinate, and that happens often when I don’t have the motivation to start a task.  And the problem is that the getting started is often the hardest part, because once you start it’s usually easier to continue. Do you struggle with knowing how to stop procrastinating?  Do you find yourself leaving things to the last minute, resulting in more stress, a build-up of anxiety, and frustration within yourself?   Takeaways you will have from this episode: The 3 reasons why you procrastinate My top 4 tips to stop procrastinating right now How your fear increases procrastination And an action plan to help you stop procrastinating NOW   ---- Calmly Coping is a self-improvement podcast for overthinkers who struggle with anxiety.  Calmly Coping is not about *fixing* you, it's about uncovering the amazing person that is already there (and that you are just too afraid to let out).   Episode links: This episode is brought to you by my FREE guide: how to be more productive without burning out.  Inside this free guide, you will learn:  How to create the optimal environment for productivity How to create a routine to maximize your productivity & focus My secret to motivating yourself when you just can't focus https://calmlycoping.com/productive   Intro/outro music: Rescue Me (Instrumental) by Aussens@iter (c) copyright 2018 Licensed under a Creative Commons Attribution (3.0) license. http://dig.ccmixter.org/files/tobias_weber/57990 Ft: Copperhead   Sources: https://onlinelibrary.wiley.com/doi/pdf/10.1111/jpr.12046 https://markmanson.net/how-to-stop-procrastinating https://jamesclear.com/how-to-stop-procrastinating https://www.inc.com/peter-economy/this-is-way-you-need-to-write-down-your-goals-for-faster-success.html   ++++++++   Want to connect? Follow me on Instagram. Join my free supportive community for high achievers with high-functioning anxiety.   Interested in working with me? Learn more here.

If somebody told you that you could improve your happiness and life satisfaction in only 5 minutes a day, would you believe them? The 5 minute tip I will be talking about today is gratitude. I will be talking about more than just what gratitude is, but also about what makes practicing gratitude more difficult, and referencing the numerous studies supporting the benefits of gratitude, and how you can reap the same positive results in only 5 minutes a day. I know you can find 5 minutes a day… and I’m sure you can benefit from increasing your happiness… so give this episode a listen!   Takeaways you will have from this episode: What the negativity bias is The 10 benefits of gratitude 4 ways you can practice gratitude My 5 minute tip to help you practice gratitude daily   ---- Calmly Coping is a self-improvement podcast for overthinkers who struggle with anxiety.  Calmly Coping is not about *fixing* you, it's about uncovering the amazing person that is already there (and that you are just too afraid to let out). Episode links: This episode is brought to you by my FREE gratitude journal that you can print out and use for as many days as you would like.  You can download that at https://calmlycoping.com/gratitude   Intro/outro music: Rescue Me (Instrumental) by Aussens@iter (c) copyright 2018 Licensed under a Creative Commons Attribution (3.0) license. http://dig.ccmixter.org/files/tobias_weber/57990 Ft: Copperhead Sources: https://www.verywellmind.com/negative-bias-4589618 https://www.youtube.com/watch?v=JMd1CcGZYwU https://www.forbes.com/sites/amymorin/2014/11/23/7-scientifically-proven-benefits-of-gratitude-that-will-motivate-you-to-give-thanks-year-round/#3be56b97183c https://www.happierhuman.com/benefits-of-gratitude/ ++++++++ Want to connect? Follow me on Instagram. Join my free supportive community for high achievers with high-functioning anxiety.   Interested in working with me? Learn more here.

Relationships can be a significant anxiety trigger.  Your anxiety could be triggered by the fear of conflict, feeling pressure or expectations from your loved ones or family members, or possibly from a fear of disappointing them…   These are just a few examples as to why you might feel anxious around your family or loved ones.   The thing is… the opinions of the people that are closest to you matter.  As a result, when your loved ones have strong opinions or there are negative consequences when you don’t agree with them, it can cause a lot of emotional discomfort for you.   Today we’re going to talk about all of this and more to help you understand- how do you calmly cope when your family or loved ones trigger your anxiety? Takeaways you will have from this episode: The causes of anxiety that is triggered by family members and loved ones The top 4 ways to cope with anxiety or overthinking that is triggered by family and loved ones How to effectively speak up for yourself to prevent anxiety from building up AND an Action plan with concrete takeaways to help you put these tips into action ---- Calmly Coping is a self-improvement podcast for overthinkers who struggle with anxiety.  Calmly Coping is not about *fixing* you, it's about uncovering the amazing person that is already there (and that you are just too afraid to let out). Episode links: This episode is brought to you by my FREE guide: how to be more productive without burning out.  Inside this free guide, you will learn:  How to create the optimal environment for productivity How to create a routine to maximize your productivity & focus My secret to motivating yourself when you just can't focus Download here! Intro/outro music: Rescue Me (Instrumental) by Aussens@iter (c) copyright 2018 Licensed under a Creative Commons Attribution (3.0) license. http://dig.ccmixter.org/files/tobias_weber/57990 Ft: Copperhead ++++++++ Want to connect? Follow me on Instagram. Join my free supportive community for high achievers with high-functioning anxiety.   Interested in working with me? Learn more here.  

You are looking to make a change in your life by improving your outlook and making positive changes.  So which is the right choice for you- individual therapy or coaching?  Are they just the same thing? The answer is a resounding no, and I am going to break down the differences to help you make the best choice for your needs and the stage you are currently at in your life. In this episode you will learn: What is therapy and when do you need therapy? Is therapy right for you? What is coaching & how is it different from therapy? Is coaching the right choice for you? And you will also get an action plan to help you take the next step towards your goals   Action questions: What are your goals for yourself when it comes to your self-improvement, mental health, and well-being? What is getting in the way of you working towards these goals?   ---- Calmly Coping is a self-improvement podcast for overthinkers who struggle with anxiety.  Calmly Coping is not about *fixing* you, it's about uncovering the amazing person that is already there (and that you are just too afraid to let out). Episode links: This episode is brought to you by my FREE assessment to help you determine if therapy or coaching is a better choice for you right now.  Download it here. Intro/outro music: Rescue Me (Instrumental) by Aussens@iter (c) copyright 2018 Licensed under a Creative Commons Attribution (3.0) license. http://dig.ccmixter.org/files/tobias_weber/57990 Ft: Copperhead   You can find me at... www.calmlycoping.com https://www.becalmwithtati.com/work-with-me/ https://www.instagram.com/tatianaglpc/ https://twitter.com/tatianaglpc/

Do you overthink things a lot?  Are you a high-achieving perfectionist who has difficulty saying no, always needs to be busy, has impossibly high standards, and appears put together, calm, and successful to others?  And yet you are struggling with self-doubt, worrying, and overanalyzing things on the inside? You might have high-functioning anxiety. Today we’re going to talk all about high-functioning anxiety - how it can propel you forward and at the same time hold you back. Takeaways you will have from this episode: What is high-functioning anxiety? The difference between what others see and how you feel on the inside. Along with an Action plan to help you identify how high-functioning anxiety impacts your life.   ---- Calmly Coping is a self-improvement podcast for overthinkers who struggle with anxiety.  Calmly Coping is not about *fixing* you, it's about uncovering the amazing person that is already there (and that you are just too afraid to let out). Episode links: This episode is brought to you by my FREE guide: how to be more productive without burning out.  Inside this free guide, you will learn:  How to create the optimal environment for productivity How to create a routine to maximize your productivity & focus My secret to motivating yourself when you just can't focus https://calmlycoping.com/productive Intro/outro music: Rescue Me (Instrumental) by Aussens@iter (c) copyright 2018 Licensed under a Creative Commons Attribution (3.0) license. http://dig.ccmixter.org/files/tobias_weber/57990 Ft: Copperhead   You can find me at... www.calmlycoping.com www.becalmwithtati.com https://www.instagram.com/tatianaglpc/ https://twitter.com/tatianaglpc/ Sources: https://www.verywellmind.com/what-is-high-functioning-anxiety-4140198 https://www.health.com/condition/anxiety/high-functioning-anxiety-disorder-symptoms https://youtu.be/JUedQ0_EGCQ https://youtu.be/5XzkdHdbLxk https://youtu.be/M96FS4aeNNU

There is one thing we all do that makes you feel worse than you have to… and this results in increased stress and anxiety, and a worse mood. Learn what this one thing is, and concrete steps you can take to stop it! Takeaways you will have from this episode: Why you do this one thing and how it negatively impacts your mood What the second dart is and how this adds to your suffering The number one question to ask yourself when you get stuck doing this one thing Along with an action plan with concrete steps to help you stop this one thing     Calmly Coping is a self-improvement podcast for overthinkers who struggle with anxiety.  Calmly Coping is not about *fixing* you, it’s about uncovering the amazing person that is already there (and that you are just too afraid to let out).   Episode links: This episode is brought to you by my free anxiety journal prompts, Journaling to Calm Clarity: Download here Intro/outro music: Rescue Me (Instrumental) by Aussens@iter (c) copyright 2018 Licensed under a Creative Commons Attribution (3.0) license. http://dig.ccmixter.org/files/tobias_weber/57990 Ft: Copperhead Sources: http://scholarcommons.usf.edu/cgi/viewcontent.cgi?article=1078&context=etd You can find me at… www.calmlycoping.com/podcast https://www.instagram.com/tatianaglpc/

This has been a long road and it still continues.  Even though things may be slowly reopening- things are certainly not back to normal yet. How can you cope with the anxiety & depression that might come up regarding our changed lives- the fear of returning to work, getting sick, financial stresses, relationship stress, or the loss of normal social interaction & life events? Takeaways you will have from this episode: My top 5 tips to cope with changes in your mood & anxiety What Maslow’s hierarchy of needs is and how it applies to your mental health AND the positive that can come from times of difficulty And an Action plan with concrete takeaways to help you implement the tips I will be sharing   ---- Calmly Coping is a self-improvement podcast for overthinkers who struggle with anxiety.  Calmly Coping is not about *fixing* you, it's about uncovering the amazing person that is already there (and that you are just too afraid to let out). Episode links: This episode is brought to you by my free anxiety journal prompts, Journaling to Calm Clarity: Download here Sanvello mood tracking app: Sanvello: Home Intro/outro music: Rescue Me (Instrumental) by Aussens@iter (c) copyright 2018 Licensed under a Creative Commons Attribution (3.0) license. http://dig.ccmixter.org/files/tobias_weber/57990 Ft: Copperhead   Sources: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2908269/   You can find me here... www.calmlycoping.com https://www.instagram.com/tatianaglpc/ https://twitter.com/tatianaglpc/  

Coping skills are incredibly useful for dealing with anxiety and all of the things that might come up when you have anxiety: overthinking, difficulty breathing, panic attacks, negative thoughts, worries, muscle tension, the list goes on…. So coping skills are good…. Right? The answer is complicated.. And I’m going to spend this time today helping you understand it so you can manage your emotions, anxiety, and stress in a way that helps you feel calmer and experience personal growth in your life. You won’t want to miss it if you want to understand the difference between healthy & unhealthy coping skills.   Takeaways you will have from this episode: What unhealthy coping skills are (and the ones have probably engaged in) Why you have urges to engage in unhealthy coping skills How to cope with difficult emotions in a healthy way Along with an action plan with my 2 top questions to ask yourself in any moment you are coping with difficult emotions to help you implement what you learned today   Top 2 questions: How are you feeling right now? What can you do to feel better and take care of yourself in this moment?   Calmly Coping is a self-improvement podcast for overthinkers who struggle with anxiety.  Calmly Coping is not about *fixing* you, it's about uncovering the amazing person that is already there (and that you are just too afraid to let out). Episode links: This episode is brought to you by my FREE reference sheet of 50 positive coping skills for stress and anxiety.  This is one of my most popular resources, and it can help give you ideas for healthy coping skills in the moment. You can download it at:  https://calmlycoping.com/coping   Free Journaling to Calm Clarity Journal Prompts: https://calmlycoping.com/journal   Intro/outro music: Rescue Me (Instrumental) by Aussens@iter (c) copyright 2018 Licensed under a Creative Commons Attribution (3.0) license. http://dig.ccmixter.org/files/tobias_weber/57990 Ft: Copperhead   You can connect with me here... www.calmlycoping.com https://www.instagram.com/tatianaglpc/ https://twitter.com/tatianaglpc/

Overthinking, wandering thoughts, negative thoughts, worrying, and thinking of the worst-case scenario are all big problems that can make you feel so out of control and so uncomfortable.  This episode you are going to learn my top and most effective tips for calming anxious thoughts in the moment immediately.   Takeaways you will have from this episode: The #1 question to ask yourself to defuse your anxious thoughts. The simple relaxation tip you can do anywhere. The massive calming benefits of present moment awareness. An action plan with concrete steps so you can be ready next time you are stuck in a cycle of overthinking!     Episode links: This episode is brought to you by my free anxiety journal prompts, Journaling to Calm: Download here Intro/outro music: Rescue Me (Instrumental) by Aussens@iter (c) copyright 2018 Licensed under a Creative Commons Attribution (3.0) license. http://dig.ccmixter.org/files/tobias_weber/57990 Ft: Copperhead   You can find me at... www.calmlycoping.com https://www.instagram.com/tatianaglpc/ https://twitter.com/tatianaglpc/