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Tips for keeping your cool before your presentation

Stretch to relax. Rise on your toes and reach for the ceiling, with your head back. Tighten your muscles from legs up through abdomen, and then release. Relax the neck and shoulder muscles, letting head loll on neck in different directions.

Breathe to relax. Stand erect, but relaxed and balanced. Inhale while silently counting to five. Hold the breath for five counts, then exhale for five – all breathing is through the mouth. Your diaphragm should move, but your chest should not expand. You can gradually increase the number of counts for each breath to 10.

Relax your Jaw. Let your head loll forward. As you raise it, keep your jaw relaxed. Let it hang open, and smile to yourself at how silly it feels.

Relax your throat. Yawn …. This is how your throat needs to be to speak well – open, and relaxed. Keep relaxing the muscles throughout your body, your jaw, neck and throat until you walk to the presentation area. Then smile! and begin.

 

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Not All Distractions Are Bad

Though we often think of distractions as inherently bad, that's not always the case. There are some instances where a distraction can be helpful or even healthy. Unfortunately, we all know that there are plenty of distractions out there that can lead us astray.

But what about those times when a distraction can be a good thing? Here are a few examples:

 

Taking a Break

 

If you notice that you are experiencing additional stress or feelings of anxiety, a mild but healthy distraction will relieve your mind and offer some relief. Examples of good distractions, in this case, include reading a book, listening to music, or going for a walk.

 

Refocusing Yourself

 

Sometimes, if you can't focus on a task, taking a brief break might help you get back to work. This is usually the case when the task is quite difficult or boring.

 

Eating, Drinking, and Nourishing Yourself

 

Sometimes, a healthy distraction can help us avoid unhealthy coping mechanisms like overeating or drinking. If you feel tempted to engage in one of these behaviors, try to find a positive distraction to focus on instead.

 

Other Self-Care Actions

 

Anytime you notice that even with your normal interventions, you can’t seem to get your focus together, it may be time to take some time out for more self-care. It may simply mean working on sleeping better at night so you’re at your best each day, but it will take self-reflection and honesty to ensure you find the right issues. It’s not wrong to take care of your needs before anyone else gets their wants seen to.

 

Helping Your Child Refocus

 

Helping your child switch from a frustrating task to a more enjoyable activity can be an excellent way to reduce their stress levels and prevent them from becoming overwhelmed. While this may seem like a distraction as it happens, taking you from your task and helping them will teach them to soothe themselves better, and over time interruptions will slow down as they learn what to do by your example.

 

As you can see, there are actually quite a few instances where a diversion can be helpful – when you're feeling stressed or anxious, your child is having a tough time with a task or situation, or you need more healthy self-care. Sometimes shifting attention to something helps everyone.

 

Of course, it's essential not to let distractions get out of hand. However, if you constantly get sidetracked and not getting anything done, it's time to reassess your priorities and find a better way to focus. For example, maybe you need to work more on the setup before starting a new task.

 

Perhaps being more mindful about your current feelings, your child’s issues, and so forth will help you avoid problems. But in moderation, distractions can be helpful. In addition, you may build stronger relationships with yourself and your loved ones if you handle them well. So next time you're feeling stressed or struggling to focus, don't be afraid to give yourself a break and find a healthy distraction.

 

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3 Reasons We Are Afraid to Ask for Help

Struggles and obstacles are a part of life that everyone deals with at some point or another throughout life.

Some people know the benefits of asking for help, yet others hold themselves back and suffer silently. Whether you are struggling in your professional or personal life, not asking for the help you need can be detrimental to your success. Here are three reasons why you may be afraid to ask for help.

Pride Stands in the Way

People who are independent by nature tend to struggle when it comes to asking for help when they really need it because they believe they should do everything themselves. Often, this can become a detriment to them and others around them who are dependent on them.

 

While independence is a great trait to have, the pride that comes with it can get in the way of getting things accomplished promptly. It may take you twice as long to solve a problem as it would if you asked for help. It may be honorable to be independent; however, you may be hurting yourself more than you realize when you let pride stand in the way.

Fear of Rejection

The fear of rejection is a big reason people ask others for help when they need it. These people are so wrapped up in their concern that they convince themselves that everyone will say “no” to whatever they ask, so it is better not to ask in the first place.

 

By not asking for help because you believe the other person will reject you, you tell them you do not think they care enough to help. This shows an insecurity that will keep you from accomplishing your goals and keep others from connecting with you on a closer level.

Fear of Being Exposed As an Imposter

Imposter syndrome is a phrase used to describe people who go through their lives doing what needs to be done, all the while feeling they will be exposed as a fraud. They may be having success, but they think it is more luck than any real skill or knowledge that has gotten them thus far.

 

This fear of feeling like an imposter can grow to a point where it is difficult to ask others for help because they may be exposed. This fear can have detrimental effects on a person's personal and professional life because they cannot ask others for help.

 

Overall, when you get into a situation where you need help but hesitate, you may be experiencing one of the above reasons. Overcoming these fears and insecurities can help you move into the life you have always wanted for yourself.

 

 

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Ten Tips to Strengthen Your Self-Esteem

Your self-esteem is more than just the confidence you have in yourself. It goes much deeper than that, down into your feelings of self-worth and how much you respect yourself. Your self-esteem affects everything about you, from the decisions you make to your overall outlook on the world.

A strong and healthy self-esteem is one of the main building blocks of a happy and healthy you. With a healthy self-esteem you can have the confidence to do well in the world, and the self-respect to make good decisions.

Here are ten tips on how to develop your self-esteem.

1. Stop the Criticism - Find the strength to stop criticizing yourself so much. You cannot expect yourself to be perfect any more than anyone else can.

2. Make a List - Make an actual “pro” and “con” list and write down what you do and do not like about yourself. Be specific and resist the impulse to just write things like “I hate my hair”. When you are very specific like this, you might find that you have less to dislike than you think.

3. Set Realistic Goals - Set personal goals for yourself so you have something to work for, and set up a reward system as well. Resist the urge to make unrealistic goals, however. For example, don't expect to be able to run five miles the first time you try, or attempt to lose 50lbs in a month. Make small, realistic goals and you will always have something to look forward to.

4. Take Care of Yourself - Eat right, exercise, and get plenty of sleep. Take care of yourself, and take pride in your body and mind.

5. Think Positive Thoughts - Try to avoid thinking negative thoughts, especially when it comes to yourself. Instead, put those thoughts out of your head and purposely start listing all of the positives around you.

6. Don't Make Comparisons - It is unrealistic and unhealthy to compare yourself to other people. You are a unique individual; you should take pride in what sets you apart.

7. Treat Yourself Well - Show yourself a good time every once in a while, or treat yourself to something special. Even small things, like taking the time to indulge in a good book or a home spa treatment, can do wonders for your self-esteem.

8. Meditate - Meditation isn't about sitting cross-legged and humming. It is about taking the time to release your mind and body from all of the stress, closing your eyes, and focusing on centering yourself. It is a great stress reliever, and could help you connect with your inner self.

9. Make Good Decisions - Good self-esteem is also about having self-respect. Making good decisions in all walks of life will help you maintain that self-respect.

10. The Truth about Perfection - The truth about perfection is that it doesn't exist. No one is perfect, everyone makes mistakes, and those mistakes are all part of the adventure of life. Don't get hung up on things that you might not do just right, or if something isn't perfect, because there is no such thing.

A healthy self-esteem can change your life. People with healthy self-esteem are more likely to make good decisions, work harder towards accomplishment, and live happier lives. With these tips, you can strengthen your self-esteem.

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