20 Examples of how to reframe your Mindset to reduce all types of stress

1. Challenge Negative Thoughts: Identify negative thoughts and challenge them by questioning their accuracy and validity. Ask yourself if there is evidence to support these thoughts or if there are alternative perspectives to consider.

2. Practice Gratitude: Focus on the positive aspects of your life by practicing gratitude daily. Make a habit of acknowledging and appreciating the things you're grateful for, no matter how small they may seem. This can reduce your feelings of being overwhelmed.

3. View Setbacks as Opportunities: Reframe setbacks or failures as learning experiences and opportunities for growth. Instead of dwelling on what went wrong, focus on what you can learn from the experience and how you can improve in the future.

4. Embrace Change: Rather than resisting change, embrace it as a natural part of life and an opportunity for personal and professional growth. Focus on the potential benefits and opportunities that come with change, rather than dwelling on the discomfort of uncertainty.

5. Cultivate Optimism: Train yourself to adopt an optimistic outlook by focusing on the positive aspects of situations and expecting favorable outcomes. Practice positive self-talk and visualize success to cultivate optimism in challenging situations. This can help reduce the symptoms of stress.

6. Reframe Problems as Challenges: Instead of viewing problems as insurmountable obstacles, reframe them as challenges to be overcome. Approach challenges with a problem-solving mindset, focusing on finding solutions rather than dwelling on the difficulties.

7. Focus on What You Can Control: Shift your focus from things you can't control to things you can control. Instead of wasting energy on worrying about external factors, concentrate on taking proactive steps to influence the outcome within your control.

8. Practice Self-Compassion: Treat yourself with kindness and understanding, especially during difficult times. Instead of being self-critical, practice self-compassion by acknowledging your efforts and giving yourself permission to make mistakes.

9. Seek Opportunities for Growth: Embrace opportunities for personal and professional growth by stepping outside of your comfort zone and challenging yourself to try new things. View challenges as opportunities to develop new skills and expand your capabilities.

10. Reframe Failure as Feedback: Instead of viewing failure as a reflection of your worth or abilities, reframe it as feedback on your efforts and strategies. Use failure as an opportunity to learn and grow, rather than as a reason to give up.

11. Focus on the Present Moment: Practice mindfulness by focusing on the present moment without judgment. Let go of worries about the past or future and focus your attention on the here and now, cultivating a sense of peace and calm.

12. Celebrate Small Victories: Acknowledge and celebrate your achievements, no matter how small they may seem. Recognize the progress you've made and give yourself credit for your efforts and accomplishments.

13. Shift from "I Can't" to "I Can": Challenge limiting beliefs and self-doubt by reframing "I can't" statements into "I can" statements. Focus on your strengths and capabilities, and approach challenges with a can-do attitude.

14. Practice Mindful Self-Compassion: Cultivate self-compassion by treating yourself with the same kindness and understanding you would offer to a friend facing similar challenges. Practice self-compassionate self-talk and respond to yourself with warmth and empathy.

15. Focus on Solutions, Not Problems: Instead of dwelling on problems and obstacles, shift your focus to finding solutions. Approach challenges with a solution-oriented mindset, focusing on actionable steps you can take to address the issue at hand.

16. Reframe "Failures" as "Experiments": Reframe failures or setbacks as valuable learning experiences and experiments in personal or professional development. Focus on what you've learned from the experience and how you can apply it moving forward.

17. Practice Positive Affirmations: Use positive affirmations to reframe negative self-talk and cultivate a more positive mindset. Repeat affirmations that affirm your worth, strengths, and potential to help shift your mindset towards positivity.

18. Focus on Personal Growth: View challenges and obstacles as opportunities for personal growth and self-improvement. Embrace the journey of personal growth and development, recognizing that challenges can help you become stronger and more resilient.

19. Seek Support from Others: Reach out to friends, family, or colleagues for support when facing challenges or setbacks. Surround yourself with positive influences who can offer encouragement, perspective, and guidance during difficult times.

20. Practice Acceptance: Practice radical acceptance by acknowledging and accepting things as they are, without judgment or resistance. Let go of the need for things to be different and focus on finding peace and contentment in the present moment.

If you require coaching to change your mindset to reduce your stress reach out to me through my website bjkennomotivation.com contact page.

You can read about my recovery from Chronic Stress in my book The Bulletproof Banker available on Amazon.

My personal and stress coaching covers off many queries such as

1.     Career stress management

2.     Workplace stress relief

3.     Job stress reduction techniques

4.     Stress management strategies

5.     Coping with career stress

6.     Managing work-related stress

7.     Stress relief at work

8.     Professional stress management tips

9.     Reducing job-related anxiety

10.  Work-life balance tips

11.  Mindfulness at work

12.  Burnout prevention

13.  Productivity and stress management

14.  Relaxation techniques for professionals

15.  Mental health in the workplace

16.  Stress management workshops

17.  Employee stress reduction programs

18.  Corporate wellness

19.  Stress-free work environment

20.  Emotional resilience at work

35 Time Management Tips to reduce stress and feelings of being overwhelmed

1. Set Clear Goals: Define specific, measurable goals to provide clarity and direction for your tasks and priorities.

2. Prioritize Tasks: Identify the most important tasks and prioritize them based on urgency and importance.

3. Use To-Do Lists: Create daily or weekly to-do lists to organize tasks and keep track of deadlines.

4. Break Tasks into Smaller Steps: Break larger tasks into smaller, manageable steps to make them more achievable and less overwhelming.

5. Set Deadlines: Establish deadlines for tasks and projects to create a sense of urgency and accountability.

6. Use Time Blocks: Allocate specific time blocks for different tasks and activities to maintain focus and productivity.

7. Limit Multitasking: Avoid multitasking and focus on one task at a time to improve efficiency and concentration.

8. Eliminate Distractions: Minimize distractions by turning off notifications, closing unnecessary tabs, and creating a dedicated workspace.

9. Delegate Tasks: Delegate tasks that can be handled by others to free up time for more important priorities.

10. Learn to Say No: Set boundaries and learn to say no to requests or commitments that don't align with your goals or priorities.

11. Use Time Management Tools: Utilize tools such as calendars, task management apps, or productivity software to organize tasks and schedule appointments.

12. Batch Similar Tasks: Group similar tasks together and complete them in batches to minimize context switching and improve efficiency.

13. Practice the Two-Minute Rule: Tackle small tasks that can be completed in two minutes or less immediately to prevent them from piling up.

14. Take Regular Breaks: Schedule regular breaks to rest and recharge, which can help improve focus and prevent burnout.

15. Set Realistic Expectations: Be realistic about what you can accomplish within a given timeframe and avoid overcommitting yourself.

16. Use the Pomodoro Technique: Break work into intervals, typically 25 minutes of focused work followed by a short break, to maintain productivity and avoid burnout.

17. Review and Reflect: Take time to review your progress and reflect on what's working well and what could be improved in your time management approach.

18. Avoid Perfectionism: Strive for excellence, but avoid getting caught up in perfectionism, which can lead to wasted time and unnecessary stress.

19. Plan Ahead: Take time at the end of each day to plan and prioritize tasks for the following day, setting yourself up for a productive start.

20. Set Boundaries for Work and Personal Time: Establish boundaries between work and personal time to prevent work from encroaching on your personal life and vice versa.

21. Automate Repetitive Tasks: Identify tasks that can be automated using technology or systems to save time and streamline processes.

22. Limit Email and Social Media Checking: Set specific times to check email and social media to avoid distractions and maintain focus on important tasks.

23. Use Dead Time Productively: Make use of "dead time" during commuting or waiting periods by listening to podcasts, reading, or catching up on emails.

24. Practice Time Blocking: Block off chunks of time in your schedule for specific tasks or activities to ensure they receive your full attention.

25. Set Personal Work Hours: Define specific work hours and stick to them to establish a routine and maintain work-life balance.

26. Track Your Time: Keep track of how you spend your time to identify patterns, areas for improvement, and opportunities to become more efficient.

27. Learn to Delegate Effectively: Delegate tasks to others based on their skills and expertise, providing clear instructions and guidance as needed.

28. Avoid Procrastination: Recognize and address procrastination by breaking tasks into smaller steps, setting deadlines, and using rewards to stay motivated.

29. Use Visualization Techniques: Visualize yourself completing tasks and achieving your goals to boost motivation and focus.

30. Practice Mindfulness: Stay present and focused on the task at hand by practicing mindfulness techniques such as deep breathing or meditation.

31. Learn to Manage Stress: Develop stress management techniques such as exercise, relaxation exercises, or seeking support from others to prevent stress from impacting your productivity.

32. Set Weekly and Monthly Goals: In addition to daily goals, set weekly and monthly goals to keep yourself focused on longer-term objectives.

33. Regularly Review and Update Goals: Take time to review and revise your goals regularly to ensure they remain relevant and aligned with your priorities.

34. Celebrate Achievements: Acknowledge and celebrate your accomplishments, no matter how small, to stay motivated and maintain a positive mindset.

35. Seek Feedback and Adjust: Solicit feedback from others on your time management strategies and be open to making adjustments based on their suggestions and your own observations.

    If you require stress management or personal coaching reach out to me through bjkennomotivation.com contact page.

    You can read about my recovery from Chronic stress and mental exhaustion in my book “The Bulletproof Banker “ available on Amazon.

    My coaching covers off most online queries such as

    1.     Career stress management

    2.     Workplace stress relief

    3.     Job stress reduction techniques

    4.     Stress management strategies

    5.     Coping with career stress

    6.     Managing work-related stress

    7.     Stress relief at work

    8.     Professional stress management tips

    9.     Reducing job-related anxiety

    10.  Work-life balance tips

    11.  Mindfulness at work

    12.  Burnout prevention

    13.  Productivity and stress management

    14.  Relaxation techniques for professionals

    15.  Mental health in the workplace

    16.  Stress management workshops

    17.  Employee stress reduction programs

    18.  Corporate wellness

    19.  Stress-free work environment

    20.  Emotional resilience at work

50 ways to build resilience and help manage the symptoms and causes of stress

1. Develop Self-Awareness: Cultivate an understanding of your strengths, weaknesses, and emotions to better cope with challenges.

2. Maintain a Positive Outlook: Focus on finding silver linings and opportunities for growth in difficult situations.

3. Practice Gratitude: Cultivate a habit of expressing gratitude for the positive aspects of your life, even during tough times.

4. Build Strong Connections: Foster supportive relationships with friends, family, and colleagues who provide encouragement and empathy.

5. Seek Social Support: Don't hesitate to reach out to loved ones or support groups for emotional support during challenging times.

6. Develop Problem-Solving Skills: Enhance your ability to solve problems by breaking them down into manageable steps and seeking creative solutions.

7. Set Realistic Goals: Establish achievable goals that align with your values and priorities to maintain motivation and focus.

8. Take Action: Instead of feeling overwhelmed by challenges, take proactive steps to address them and regain a sense of control.

9. Practice Flexibility: Embrace change and adapt to new circumstances by staying flexible and open-minded.

10. Learn from Adversity: View setbacks as opportunities for learning and personal growth, rather than as failures.

11. Cultivate Optimism: Train yourself to adopt an optimistic outlook by focusing on positive outcomes and solutions.

12. Develop Coping Strategies: Identify healthy coping mechanisms such as exercise, mindfulness, or creative expression to manage stress.

13. Practice Self-Compassion: Treat yourself with kindness and understanding, especially during difficult times, and avoid self-criticism.

14. Maintain Perspective: Keep challenges in perspective by considering the bigger picture and reminding yourself of past successes.

15. Build Emotional Resilience: Strengthen your emotional resilience by learning to regulate your emotions and cope with stress effectively.

16. Seek Professional Help: Don't hesitate to seek support from mental health professionals if you're struggling to cope with stress or adversity.

17. Stay Physically Active: Engage in regular physical activity to boost your mood, reduce stress, and improve overall well-being.

18. Practice Mindfulness: Cultivate mindfulness through meditation, deep breathing, or other relaxation techniques to stay present and calm.

19. Focus on Self-Care: Prioritize self-care activities such as adequate sleep, healthy eating, and relaxation to recharge and rejuvenate.

20. Build a Support Network: Surround yourself with supportive friends, family, and mentors who can provide guidance and encouragement.

21. Practice Acceptance: Accept things that are beyond your control and focus your energy on what you can change or influence.

22. Develop Resilient Thinking Patterns: Challenge negative thought patterns and replace them with more adaptive and resilient thinking.

23. Learn to Bounce Back: Cultivate the ability to bounce back from setbacks and failures by maintaining a positive attitude and persevering.

24. Cultivate Hope: Nurture a sense of hope and optimism about the future, even in the face of adversity.

25. Stay Connected: Stay connected with others and maintain a sense of community, even during times of social isolation.

26. Set Boundaries: Establish healthy boundaries to protect your time, energy, and well-being from negative influences.

27. Seek Meaning and Purpose: Find meaning and purpose in your life by aligning your actions with your values and passions.

28. Practice Forgiveness: Let go of resentment and practice forgiveness to release emotional baggage and move forward.

29. Develop Problem-Solving Skills: Enhance your ability to solve problems by breaking them down into manageable steps and seeking creative solutions.

30. Stay Engaged: Stay engaged in activities that bring you joy and fulfillment, even during challenging times.

31. Build Resilient Relationships: Cultivate strong, supportive relationships that provide a sense of belonging and connection.

32. Develop a Growth Mindset: Embrace challenges as opportunities for growth and learning, rather than as threats.

33. Practice Assertiveness: Advocate for your needs and assert your boundaries in a respectful and assertive manner.

34. Stay Grounded: Stay grounded in the present moment and focus on what you can control, rather than worrying about the future or dwelling on the past.

35. Celebrate Small Wins: Acknowledge and celebrate your achievements, no matter how small, to build confidence and motivation.

36. Practice Reflection: Take time to reflect on your experiences and learn from them, identifying strengths and areas for improvement.

37. Seek Meaning in Adversity: Look for meaning and purpose in difficult experiences, finding lessons and insights that can guide your growth.

38. Maintain a Sense of Humor: Find humor and levity in challenging situations to lighten the mood and reduce stress.

39. Stay Curious: Approach life with curiosity and openness, embracing new experiences and opportunities for learning.

40. Practice Mindful Communication: Communicate openly and honestly with others, expressing your thoughts and feelings in a constructive manner.

41. Set Realistic Expectations: Set realistic expectations for yourself and others, recognizing that perfection is not attainable.

42. Develop Time Management Skills: Manage your time effectively by prioritizing tasks, setting deadlines, and avoiding procrastination.

43. Stay Connected to Your Values: Stay connected to your core values and beliefs, using them as a guidepost during difficult times.

44. Practice Generosity: Practice acts of kindness and generosity towards others, which can boost your mood and foster resilience.

45. Seek Balance: Strive for balance in all areas of your life, including work, relationships, and leisure activities.

46. Maintain a Sense of Humility: Remain humble and open to feedback, recognizing that there is always room for growth and improvement.

47. Seek Support from Others: Reach out to friends, family, or support groups for emotional support and encouragement during difficult times.

48. Cultivate Patience: Cultivate patience and resilience by recognizing that progress takes time and setbacks are a natural part of the process.

49. Stay Solution-Focused: Focus on finding solutions to problems rather than dwelling on obstacles or setbacks.

50. Believe in Yourself: Cultivate self-belief and confidence in your abilities to overcome challenges and achieve your goals.

Top of Form

Manage your Inner Critic and reduce Self-Criticism

Tips to reduce Self- Criticism and Practice Self-Compassion

Pay attention to your inner voice, your inner critic and try to notice when you are being overly self-critical and identify the negative thoughts. Take a moment to question those negative thoughts and ask yourself, Is it true? And then take a moment to think a more balanced realistic thought that can help you believe in yourself.

Would you say these horrible things we accept from our inner critic tell to a friend, if the answer is No then try to treat yourself with the same kindness and compassion you would offer to a friend.

Take a moment to realise you are doing your best and you are worthy of respect from yourself and others. Now by becoming aware of these negative thoughts and feelings caused by our inner critic we can now start to manage them without judging ourselves. By taking a moment to write down a list of your achievements and past successes you can gain strength from that.

Set yourself a realistic goal and celebrate your progress no matter how small.

Be grateful for what you have in your life and doing this can change your focus from constant comparison to what is great in your life.

If you are struggling reach out to family and friends and talk about your thoughts and feelings as that can provide new perspectives and support.

No one is perfect if you make a mistake accept it and learn from it and move on.

I believe that by putting these practices into your daily routine, you can gradually reduce self-criticism and cultivate a more compassionate and understanding relationship with yourself.

Visit my website for more

https://bjkennomotivation.com/

You can buy my book to understand my own journey following mental exhaustion on Amazon.de https://amzn.eu/d/4Py7AIU

The Positive Importance of Visualisation & Optimism

Tuesday Tip for International Men's Health Week.

*The Positive Importance of Visualisation

In today's fast-paced world, maintaining a positive outlook and using visualization techniques can be powerful tools for our well-being. Visualization, the practice of creating clear mental images of us meeting our goals, coupled with an optimistic mindset can significantly improve our ability to get over challenges and reach our goals.

*Visualisation Creating the Reality of your future.

Visualisation involves mentally viewing future events and outcomes as if they are happening in the present. This technique is widely used in sports, business, and personal development. I used it in my marathon running to improve my performance and motivation while also strengthening my mind-body connection.

In difficult times visualisation of success in our lives can build a strong sense of motivation. Taking time to actually see yourself achieving a goal and also increase our determination and persistence to keep going. During visualisation of your goal, you will also reduce the stress you were feeling about it while also calming your body and mind.

By visualising your goal, you can see the steps required to be successful and these mental steps can help you map out your approach and identify challenges which you can then overcome which increases your ability to be a problem -solver.

Visualisation is not just about short-term stress relief; it also contributes to long-term mental health and well-being.

Visualisation is a powerful tool that offers numerous benefits for men's mental health. By promoting relaxation, reducing anxiety, enhancing performance and focus, fostering emotional resilience, and contributing to overall mental well-being, visualisation can significantly improve the quality of life for men.

*The Power of Optimism

Optimism, the tendency to expect positive outcomes, plays a crucial role in shaping our experiences and overall well-being. An optimistic outlook can transform how we perceive and respond to life's challenges and opportunities. Optimism is closely linked to better mental health and an overall healthier lifestyle.

Visualising positive outcomes reinforces an optimistic outlook, while optimism enhances the effectiveness of visualization by instilling confidence and belief in our abilities.

Visualization and optimism are powerful tools that can significantly enhance mental health, goal achievement, and an overall happier life. By incorporating these practices into daily life, we can create a positive mindset that empowers us to navigate challenges and pursue our goals with confidence and resilience.

Give it a go but always remember if you are struggling you are not alone and if you need help please reach out to your family and friends.

Visit https://bjkennomotivation.com/ for more.

The Importance of Breaking the Silence on Men's Mental Health

As a seasoned corporate senior leader with over four decades of experience, I've faced numerous challenges, including surviving seven armed robberies and battling chronic stress. Through my journey, I've realized the critical importance of addressing mental health openly, especially for men. This newsletter edition aims to encourage men to break the silence surrounding mental health struggles and initiate meaningful conversations about their experiences. By doing so, we can collectively work towards changing the stereotype that men should not speak about their worries or emotions.

Open discussions about mental health help normalize these experiences, reducing the stigma and shame often associated with them.

Sharing our thoughts and struggles can be cathartic and can foster a sense of relief especially when we realise that other men face similar challenges. I truly believe that when men see other men openly discussing mental health, it will encourage all of us to seek help and support without the fear of judgment.

If we can create a supportive space in the workplace where men feel comfortable expressing their feelings and can openly talk in confidence about their struggles it would be a superb start. As a man if you can identify three people in your life you believe you can trust and talk to it is a great start. Imagine now if you can be that person for your friend.

I am on a mission to educate men that sharing our own experiences by being open and vulnerable about our mental health challenges can inspire others to do the same. My personal story through my book “ The Bulletproof Banker” is inspiring many men to believe it is possible and they can change. You can get a copy of my book on Amazon https://amzn.eu/d/7coDUU4

When you talk  to your friends ask open-ended questions that invite more detailed responses not just ok, fine, yes, no. This can help us men feel more comfortable sharing our thoughts and feelings because we feel the person is actually interested.

"How have you been feeling lately?" or "What’s been on your mind?" are excellent questions.

So when we men open up, let’s listen without interrupting and show some empathy and understanding.

Let’s emphasize the importance of self-care practices such as regular exercise, healthy eating, adequate sleep, and mindfulness techniques and thank them for opening up.

Breaking the silence around men’s mental health is essential for creating a culture where we men feel comfortable seeking help and supporting one another. By creating safe environments, leading by example, we can help men open up about their mental health and break free from the old stereotypes that hinder our well-being. Remember, it's okay to talk about mental health, and together, we can all make a difference.

If you would like to know more about me visit bjkennomotivation.com and you can get my book The Bulletproof Banker on Amazon

https://amzn.eu/d/7coDUU4

I am interested in your comments on what we can do to improve supporting men's mental health.

Mastering Stress " Your Path to Inner Peace"

In today's fast paced corporate world or just life, finding some inner peace can feel like an elusive dream. Yet, I would like you to realise that mastering stress isn't about eliminating life's challenges; it's about developing resilience and cultivating a sense of calm amidst all the chaos.

Finding some Inner peace is a journey—a journey of self-discovery, self-awareness, and self-care, getting to know yourself better. It's about finding balance in the midst of all the uncertainty, maintaining perspective when faced with adversity, and building a sense of calmness in the face of chaos.
By mastering stress, we not only enhance our well-being but also unlock our true potential, enabling us to navigate life's ups and downs and live the life we dream of.

I am on a mission to help you live a better life, to  identify and manage your stress so please Join me on Wednesday May 29th on line 7pm to 830pm for my Mastering Stress “ Your Path to Inner Peace” masterclass.
Learn from someone who has suffered mental exhaustion working 84 hours a week with chronic stress and come out the other end a better person and leader.

In this masterclass you will learn about stress and how to manage it and the information will change your life. Invest in yourself now for your future. If you know someone who could benefit from this masterclass please send them the link.

https://lnkd.in/eRfGMRTx

The weather is to be great this weekend, don't spend all your time answering e mails outside of work hours, spend it with some family.

THE BULLETPROOF BANKER

The Bulletproof Banker is a gripping memoir of a transformative journey beyond the limitations imposed by others and the crippling shadows of childhood self doubt.

Read how I survived 7 armed robberies but eventually succumbed to total mental exhaustion working 84 hours a week and came out the other end to finally understand what success really is and emerge a stronger and better leader and person.

Career stress management you can learn by reading my book

1. Workplace stress relief

2. Job stress reduction techniques

3. Stress management strategies

4. Coping with career stress

5. Managing work-related stress

You can get your copy on Amazon.de or click here.

 https://lnkd.in/e-_UiDf3

I would be delighted to hear your feedback on the book.

Announcing the Launch of my new book The Bulletproof Banker

This book is more than a memoir of 40 year corporate career it’s a journey beyond the limitations of childhood trauma and limiting beliefs brought into adulthood and a corporate career where I chased success.

It’s a journey to the point where I suffered mental exhaustion working 84 hours a week and changed my life to realise what was important and understand what success actually is.

I wrote this book for people who struggle with stress, for people who struggle to set boundaries in their life, who can’t say no, who struggle to believe in themselves, to understand what success is, and to realise that to ask for help is not failure.

The book is available on amazon.de for delivery to Ireland as UK has issues with brexit.

I would love you to purchase the book and send me a picture of where ever you are in the world holding the book.

Personal Growth through Self-Awareness

You may not know it but Self -awareness is the cornerstone of personal development.

If you take the time to slow down and reflect on your personal values, your strengths and your weaknesses then you have a chance to make better decisions in life and navigate change as it hits.

Practicing mindfulness fosters your emotional intelligence so you can deal with your emotions and manage stress. Doing this improves your ability to come across as a person who can collaborate and work in a team.

Once you start becoming more aware you can start to set more realistic and meaningful goals for yourself and take actions to stay on track.

Can you see how happier you can be in your life now.

As an individual who is self-aware you are seen as a more positive person in the workplace who can improve the workplace culture.

Embracing awareness is a strategy to living a more fulfilling life. By working on your self -awareness you create a foundation for personal growth and resilience.

So commit in 2024 to being more aware so you can transform yourself and those around you.

If you would like a coach to work with on your career or stress management reach out to me through bjkennomotivation.com