11 Ways To Avoid Weight Gain During The Holidays

Chances are you read that title and chuckled. You’re probably thinking to yourself, “That’s as doable as Santa going down millions of chimneys on Christmas Eve.”

But what if we told you it can be done? What if you had some science-backed techniques to help you? Then, would you believe us?

 

What have you got to lose? Read the 10 top ways to avoid gaining weight during the holidays.

 

Let’s get started!

 

Be Realistic

 

You know that the holidays are all about great parties and delicious food. So, pretending that you’re going to eat only one Christmas cookie is the exact opposite of realistic.

 

Instead of going extreme, try to be honest with yourself. Acknowledge that you’re going to eat more than you normally do and that you need to set some boundaries.

 

Impartial goals are hard, if not impossible, to accomplish. The best gift you can give yourself is improving your relationship with food.

 

Write down attainable goals and post them on your dresser or fridge. Seeing them each day will give you the power and confidence you need to apply your goals.

 

Make Smart Choices

 

An hour before heading out to a party or event, snack on some high-fiber foods, veggies, and proteins. All these will keep you feeling full for longer.

 

Then, once you’re at the event, use smaller plates. You’ll be forced to eat smaller portions.

 

Another smart choice is to chew slowly. We know that parties aren’t the best place to savor each bite. Yet, if you give it a try, you’ll notice how delicious everything is and you’ll feel full quicker.

 

Give Out Parting Gifts

 

Did you throw a party and now you’ve got piles of leftovers in the kitchen? Instead of getting stuck with the leftovers, why not pass them out as parting gifts?

 

You can invest in some disposable food containers, fill them up, and hand them out as your guests are leaving. Even better, pick containers with a holiday theme to earn extra hostess points.

 

Go Easy On The Alcohol

 

When you consume alcoholic beverages, you’re loading up on extra calories without even realizing it. For example, a regular beer has about 153 calories, while a glass of wine has about 133 calories.

 

Not only that, but excessive drinking makes you act irresponsibly, especially around food. So, let’s say you’d normally eat just a couple of snacks here and there.

 

When you’re inebriated, however, you’re more likely to throw caution to the wind. You may very well end up gobbling a plate full of cookies, rather than just a couple as you normally would.

 

Freeze Leftovers

 

If you don’t feel right about giving your guests leftovers, you can keep the extras. But don’t keep them in the fridge. Freeze them instead.

 

You’ll be less likely to reach for second helpings. Plus, you’ll have a ready-to-serve dinner all set for a later date.

 

Drink Water

 

Water is a bit under-appreciated, don’t you think? Sure, it’s colorless and odorless. But it provides us with so many health benefits, it’s hard to know where to start.

 

Since we’re focusing on avoiding weight gain today, let’s start with that. Drinking water regularly throughout the day will help you lose weight. It makes you feel satisfied, so you don’t eat as much.

 

More importantly, it’s not filled with artificial sugars that increase your caloric intake. Limit yourself to one glass of soda, juice, or wine each day.

 

Then, for the rest of the day, stick to water. You’ll start to feel less on edge and worn out because water washed out toxins from your body.

 

Chew Gum

 

Can chewing gum actually curb your appetite? The jury’s still out on that one.

 

But it’s a good way to distract yourself. Your mouth is already busy chewing one thing, so you’ll be less likely to help yourself to seconds.

 

If you prefer hard candy to chewing gum, that’s okay too. Just remember to get the sugar-free kind so you’re not harming your teeth.

 

Turn Off the TV

 

Eating while you’re watching TV has been linked to overeating and making poor food choices. You get sucked into whatever you’re watching. Then, before you know it, that newly opened bag of chips is now a loose pile of crumbs.

 

It’s not only mindless watching that gets you. It’s also all those commercials for processed snacks and sugary drinks that increase our cravings for low-nutrient junk foods.

 

Get Your Steps In

 

Not all of us can go to the gym three days a week during the holidays. There’s too much on our plates as it is!

 

So, to make up for it, you have to make a conscious decision to stay active. Why not use the stairs instead of the elevator? How about parking far from the mall entrance so you have to walk a few more steps than normal?

 

It’ll help burn off those extra calories. Plus, any type of physical exercise reduces stress and pent-up tension you may be feeling due to all the hustle and bustle of the holidays.

 

De-Stress

 

The holiday season is merry and bright. It’s also full of stress and anxiety.

 

The problem is that too much stress usually triggers cravings and overeating. And what’s the first thing you’re going to reach for when you’re anxious and tense? Sugary snacks packed with carbs, of course.

 

Studies show that there’s a direct link between stress-related eating and obesity. So, instead of letting the holiday strain get to you, try some de-stressors. This can be as simple as five minutes of doing mindful meditation or reading your favorite book.

 

If you prefer something more hands-on, why not treat yourself to a facial. You can even get a mani-pedi while you’re at it. After all, it’s the most wonderful time of the year. You deserve it!

 

6 Signs You Are Aging Well

How old are you? Your chronological age or the number of birthdays you’ve had tells you how old you are. But are you aging well? Your physical, mental, and emotional health determine if you are aging well. Medical experts have identified these six signs that you are aging well.

 

1. Height and Weight

 

As people age, they normally lose a small amount of height. According to a study in Economics and Human Biology, people lose height at an annual rate between 0.08% and 0.10% for males and 0.12% and 0.14% for females. 

 

At that rate, you will lose between 2cm to 4cm over the course of your life. According to the University of Arkansas Medical Center, the cartilage between bone joints wears down over time, slightly decreasing a person’s height. If your height loss is within that range, it is a sign you are aging well.

 

Your weight also plays a role in how well you are aging. Doctors classify weight based on Body Mass Index (BMI). BMI is a calculation of body fat based on your height and weight. According to the Centers for Disease Control (CDC), different BMI levels indicate a person’s weight status. 

 

The levels are:

 

BMI                           Weight Status

Below 18.5                Underweight

18.5—24.9                Normal

25.0—29.9                Overweight

30.0 and Above        Obese

 

Scientists have determined that a BMI of 25 or more is a risk for chronic disease and poor health. According to a study in Research on Aging, obesity is a health risk at any age, including as you get older.

 

2. Activity Level

 

Your activity level is also a sign of how well you are aging. When considering your activity level, think about your:

 

• Posture

• Exercise

• Stamina

• Independence

 

How well you carry yourself or your posture and how much exercise and physical activity you do reflect how much stamina you have throughout the day. Just as people normally lose some height, they also lose some muscle mass. 

 

According to the Harvard Medical School, after age 30, people lose 3% to 5% of their muscle mass each decade. This normal age-related muscle mass loss is known as sarcopenia. Less muscle mass means more weakness and less mobility. 

 

Sarcopenia also puts you at a greater risk for damaging falls. An American Society for Bone and Mineral Research found that people with sarcopenia have a 2.3 higher risk of breaking a bone if they fall.

 

Your activity level determines how independent you are. While it may take a little longer to do some activities, a sign you are aging well is how physically independent you are. 

 

3. Grip Strength

 

Another sign of aging well is your grip strength. According to a study in Clinical Interventions in Aging, grip strength is an independent sign of aging that reflects a person’s:

 

• Overall Strength

• Upper Limb Function

• Bone Mineral Density

• Falls and Fractures

• Malnutrition

• Cognitive Impairment

• Depression

• Sleep Problems

• Diabetes

• Quality of Life

 

All of these health-related problems are signs you are not aging well. Good grip strength is a sign you are healthy and physically independent, signs of aging well.

 

4. Cognitive Ability

 

According to a study in Seminars in Hearing, your brain undergoes functional and structural changes as you age. These normal changes may lead to a decline in how fast a person processes information. Researchers have found that a healthy lifestyle reduces the risk for diseases that increase cognitive decline. Aging well lowers your risk for dementia and other cognitive issues.

 

5. Socialization

 

Humans are social creatures. A study in the Animal Science Journal showed that rats kept in isolation became more aggressive and had decreased cognitive function. Social scientists have found the same results in people who do not socialize with others. During lockdown for the COVID pandemic, four in ten people reported mental health issues. Before that, one in ten people reported mental health concerns. People who age well have a strong social connection to friends and family. 

 

6. Quality of Life

 

Regardless of how good or bad your physical and mental health are, your quality of life depends on your emotional health. The World Health Organization (WHO) defines actively aging well as the process of maximizing opportunities for health, participation, and security to enhance a person’s quality of life. Your mindset and outlook tell you if you feel you are aging well.

5 Tips To Get To Know Yourself Better

When Socrates said, “Know Thyself,” he was teaching his students how to be at peace with who they were as individuals. Little did he know that his words would still hold true centuries later.

 

Self-knowledge was his path to embracing each person’s unique personality. Yet this path to self-awareness needs a bit of soul searching. That can be challenging for some people. So, we decided to make it a bit easier.

 

We rounded up the best five tips to get to know yourself better. These tips will help jump-start your journey into self-reflection. By finding the answers you’ve been looking for, you can start to strive toward your true potential.

 

Let’s get started.

 

Tip #1: Be Still

 

For many people, it’s hard to sit alone in a quiet room and contemplate. They become uncomfortable and agitated.

 

Still, this is an important step to get to know yourself better. Be brave in the face of your imperfections. As soon as you begin to embrace the good with the bad, you can start discovering your true self.

 

It all starts when you take the time to sit still and listen to yourself. Think of it as a form of mindfulness meditation where you focus completely on the present moment.

 

Tip #2: Ask the Right Questions

 

Too many times, we knock ourselves down through negative self-talk. Instead, talk to yourself as you would a friend. Be kind and show empathy. The best way to do that is by asking self-discovery questions so you can get to know yourself better. 

 

Write down the answers on post-its and hang them up next to your bed or bathroom mirror. You can also jot the answers down in a journal. In fact, experts say journals are one of the most effective tools of self-awareness.

 

Here are some important questions you can ask yourself today:

 

• What are my core values?
• Who’s my biggest role model? Why?
• What makes me feel safe? Or Who?
• What are my short-term and long-term goals?

 

Tip #3: Find Your Strengths

 

Each one of us is here for a reason. Some of us do certain things better than others. That’s the natural order of things.

 

Knowing what you’re good at is necessary on the journey of finding who you really are. Focusing on your strengths boosts self-confidence and increases your drive to achieve more. Only then, will you be able to make room for better, more productive things in your life.

 

Let’s not forget that it’s just as important to figure out what you’re not good at. Allow yourself to try different things. Then, by trial and error, you’ll know exactly what you’re good at and what you should steer clear of.

 

Interestingly enough, your strengths will almost always align with your core values. Together, they can help you manage your life path, both at home and at work.

 

Tip #4: Discover Your Passion

 

Now that you know what you’re good at, it’s time to hone in on the things that excite you and give your life meaning. This can be one thing or twenty—the point is to follow through.

 

Having that drive gives you purpose and strength. You savor each moment and push yourself to achieve new goals.

 

This positive energy you exude when you’re doing something you’re passionate about is vital. It allows you to want to be better and do more. That can only come when you truly enjoy what you’re doing.

 

Tip #5: Determine Your Sense of Style

 

Your fashion sense is unique to you. Whether you realize it or not, your style is a form of self-expression. It gives people a quick peek into who you are, as well as your likes and interests. By figuring out your style, you allow yourself to be self-assured and poised in your special way.

 

Start by going through your wardrobe. Keep the things you believe are a true reflection of who you are. Then, get rid of anything that doesn’t make you feel beautiful and confident.

 

For inspiration, check out fashion styles online and in magazines. Then, find one that shows off your true self.

 

This is one form of self-care that will work wonders for your self-esteem. Best of all you won’t just feel good, you’ll also look amazing! Who doesn’t want that?!

 

In Conclusion

 

We hope you found these five tips to get to know yourself better helpful. Figuring out who you are as an individual has many advantages.

 

The most significant is that it puts things in perspective. It allows you to feel comfortable in your own skin.

 

As a result, you’re able to focus more on your strengths and be more accepting of your weaknesses. Socrates also said, “Be as you wish to seem.” In other words, when you know what you want out of life, the only thing that can hold you back is your imagination. So, be bold and dream big!

 

5 Habits Key To Maintaining A Healthy Weight

The Top Activities You Can Start Today

 

Trying to maintain a healthy weight can be challenging. With fast food restaurants readily available, busy schedules, and family, eating a solid, nutritional meal goes by the wayside. 

 

Alarmingly, the World Health Organization stated the following findings as of 2019:

• 37 percent of American have cardiovascular disease.

• 34 percent of U.S. adults have hypertension, a major risk factor for stroke and heart disease.

• 36 percent of Americans have prehypertension, higher than normal blood pressure.

 

So, what does one do to start getting back on track? Start from the beginning. The following activities are readily available to you to maintaining a healthy weight:

Put away the electronics

In today’s society, almost everyone has a cell phone or computer. With busy schedules, often we check our phones when we eat. Justifying our behavior by doing two things at once. However, we are being destructive to our health. 

The tasteofhome.com reported in a recent article, “Eating while watching an electronic like the television, can lead to overeating or undereating. The brain becomes distracted by the program, and you can lose track of your calorie intake.”

Instead, use your mealtime as a break, both physically and mentally. Allow your mind to catch up with all the information it has received. Find a park bench where you can breathe in the fresh air and digest your meal properly before returning to work. 

Start first thing in the morning

Breakfast is one of the most skipped meals among American adults. As life has progressively gotten faster every day, eating is often skipped to get on with the day. Yet, as children, we are taught to always eat our breakfast before we go to school. Coffee is great, but we need more.

If you are jump up and run kind of person, keep a loaf of bread or bagels besides your toaster with some soft butter or sugar free jam. While you are putting on your shoes, toast your bread, put your topping on, and head out. If you are looking for something heartier, make breakfast burritos. Include veggies and eggs for added protein. This is also a great activity to do with the children. Create an assembly line and make enough for the week. Now the kids can tell their friends they made their own breakfast. It is a win-win. 

Do not fall back to old habits on your days off

When we do have a chance to relax and sleep in, old habits tend to creep up. This is the best time to check your diet. Use this time to try new healthy recipes and incorporate it into your weekly meals. This is also a good time to pack snacks when on the go. 

Treat yourself to a well-balanced meal a few times a week. Salmon and asparagus are great on the BBQ. For indoor meals try using your crockpot. A hearty stew with lots of vegetables is always a welcome meal. 

Use smaller plates

When plating your food, put it on a salad plate as opposed to a dinner plate. This convinces the brain that there is more food on the smaller plate, causing you to think your full when finished. This is called the Delboeuf illusion. It is the illusion our brains tell our hunger levels. When the same amount of food on large and small plates, is presented to the consumer, the consumer inevitably chooses the smaller plate believing they are getting more food. 

Next time you are having a healthy dinner at home, use the smaller plate for your main course and the larger plate for salad or vegetables. When dining out, ask for a side plate for your meal. If you are still hungry later, you will have leftovers to reach for. 

Go after the rainbow

This idea works great on salads and for snacks. The Centers for Disease Control recommend, “…federal guidelines recommend that adults eat at least 1.5 to 2 cups per day of fruit and 2 to 3 cups per day of vegetables.”

When making your next salad, add some red peppers and mushrooms for added protein. When craving something sweet, make yourself a fruit bar. Add fresh sliced strawberries, blueberries, and bananas to a Greek yogurt. For added crunch add some low-fat granola. Each week try something new and begin enjoying eating fruits and vegetables again. 

 

In Conclusion 

 

Make sure you check in with your body when changing your diet. The idea is to change your habits, and way of thinking about food. Before long, you will enjoy the idea of cooking good food and eating healthier. As French Author Francois de La Rochefoucauld once quoted, “To eat is a necessity, but to eat intelligently is an art.”

 

Do These 5 Things to Make Sure You Stay Motivated

You’re midway through the project, and you’re losing interest. Motivation is about to go out the window, and you feel helpless to keep it. What can you do to stay motivated, so that you’re able to stay on track through the remainder of the project? Try these tips:

 

1. The first thing you need to do is to visualize your success. Before you go another step, you need to see yourself at the end of the project with everything accomplished to your satisfaction. Why? Because what we tell ourselves will happen – will happen exactly how we tell ourselves. So if you’re caught up in thoughts of failure, you’re already likely to crash and burn. Likewise, if you see yourself at the finish line, with the project completed, you’re much more likely actually to succeed. So keep a positive image in your head, and keep going.

 

2. Next, stop worrying. Yes, that’s easier said than done, but the more you worry, the more you’re going to derail not just your motivation, but any energy and enthusiasm you still had for the project. To do this, you’re going to have to look critically at what you’re doing and ask yourself if there are things you can change. If so – change them. If not, then let them go. Motivated people don’t get caught up in worry, but instead, they make it a habit of looking to the future.

 

3. If you intend to stay motivated, then you’re going to need to be consistent in action and in setting positive goals. Motivation flags when neglected, so to keep the energy where it’s going to do the project the best, you’ll want to make sure that you’re constantly moving forward. That means checking your motivation levels daily and then taking action to keep those levels up. Even if you’re taking the weekend off from work, you should take at least a few minutes to indulge in thoughts about your project, where you remind yourself that you’re looking forward to jumping back in on Monday morning. That keeps motivation and interest high even when you’re not working. 

 

4. If you’re still having trouble with motivation, check to see who’s hanging around. It could be that you have too many negative influences around you. Surround yourself with positive people, who are also highly motivated individuals. All that positive energy is bound to rub off on you!

 

5. Lastly, keep a positive environment where motivation can thrive. Listen to music that motivates. Use positive affirmations, read motivational books or listen to podcasts that make you want to jump right back into your project. A lot of staying motivation comes from feeding yourself with a steady diet of things that motivate.

 

Staying motivated doesn’t have to be an impossible task. Some attention to the details will keep you on track as you work and help you to get to the finish line. Be mindful of what you’re doing, and with a variety of positive influences, you’ll get to where you want to go.

 

Get After It And Get More Done With Tenacity And Perseverance

Let’s talk about tenacity and perseverance. In this day and age, they are quickly becoming virtues that are being more and more neglected. Whereas hard work and sticking to your guns was viewed as something desirable in days gone by, today anything demanding and strenuous is often frowned upon. 

 

It’s common for people to whine and complain when things get hard. We’re looking for the easy button and are usually able to find it. More often than not, the easy way out is simply to give up and do something else. 

 

As we’re losing our ability to be tenacious and persevere we’re losing out on a lot of good that comes from these vital virtues. We don’t feel the pride that comes with hard-earned success. We aren’t as productive and have gotten much better at distracting ourselves. We don’t get the huge boost in self-confidence one gets from accomplishing a seemingly insurmountable task. Could this be part of the reason we’re seeing more cases of depression? It’s possible. Feeling self-worth is an important part of being happy and fulfilled in life. 

 

The big question then is what can we, as individuals, do to bring back these vital virtues of tenacity and perseverance?

 

Start by practicing tenacity yourself on a daily basis. Get better at it and stop being distracted or giving up as much. Start small and keep working at it and getting better at it. Learn to persevere when things get hard and do them anyway. Set an example for those around you. Trust me, they will start to notice. 

 

In addition to setting a good example, share perseverance and tenacity with those around you. If you’re a parent, make it a point to teach your children. Make seeing tasks through to the end a requirement in your house. You’re teaching your kids important life skills that will serve them well throughout school and adulthood. 

 

Influence those around you. Require tenacity and perseverance when you work with others, teach them, or have them work for you. Practice tenacity and perseverance and expect the same from those around you. As they start to notice the many benefits that come from this, they will hopefully start to practice it more and ideally pass it on to others as well. 

 

Don’t be afraid to speak out when you see someone giving up too soon or getting distracted too easily. Tenacity and Perseverance are vital virtues that are worth bringing back. 

 

Do your part and watch your own life and that of those around you change for the better. You may not be able to change popular culture all by yourself, but you can change the culture of your family, your business, your workplace and your own small community for the better.

 

How to Push Through When You Want to Quit

We all want to throw our hands in the air and scream, “I quit,’ more than once in our lives. Yes, there are times when you should quit, such as working on something so hard, it seriously impacts your mental health. It is okay to quit, reset and rethink what you are doing, then go forward with a new plan. When you want to quit and there isn’t a life altering reason why you should, then look to the main reasons to buckle down and get at it.

 

Your starting point to understand why you need to push through the wall is pretty simple. It is called the, “Big Why?” Unless your big why is not fully understood, chances are you will quit. Taking the time to sit down and write out all the reasons why you shouldn’t quit, often will be enough to propel you forward. Ask yourself if you are doing this for you and why you deserve it. You might have a family and you look back on your childhood with some dismay. You want something much better for your family and it means so much to you, that putting in 16 hours days is more than worth it. 

 

To pump up that persistence muscle, you will occasionally have to reflect on the fact that there will be some serious roadblocks. Try sitting in a comfortable chair and look at the roadblocks, while asking yourself if they are super solid or are you blowing them up to the size of a mountain? Frequently we tend to take a situation and add in conversations and things that didn’t actually happen. Think about how many times, someone got you upset and you replayed the conversation over and over, with you giving different answers. The truth is, we can create worlds in our head, yet sometimes that world is full of anguish when it doesn’t have to be.

 

One way to stop projecting roadblocks in your mind, is to replay breakthrough events in your mind. These positive memories will make it hard for false roadblocks to grow. Everyone has breakthrough moments in their head. It may be simple ones, like struggling for two years in high school math but suddenly in the third year, a bright lightbulb comes on and you got it. It could also be more significant like trying for years to be the number one salesperson in your company, only to place 2nd. Then you turned that frustration into action and put in the hours and calls that made you number one. The feeling of hitting that huge goal and the pleasure of getting a massive bonus was truly exciting. 

 

For those who say they never had a breakthrough moment or have any memories of being a winner, then create one. Your brain cannot tell the difference between a real event and one you create if you put enough power into it. Simply write a scene where you had a serious roadblock and you “Hulked Up,” smashing the obstacle in your way. Put serious emotion into it, picture yourself, jumping up and down, screaming in a loud voice, “I did it!” When you replay this scene in your mind, it will be a real movie. Sports people do this all the time. The best free throwers in basketball, have a mental picture in their mind that supports them. They see and feel themselves stepping up to the line, bouncing the ball a few times before throwing it and boom! Nothing but net, no rim bouncers here in this mental replay. 

 

When overwhelm hits you and you’re trying to push through, stop and take a break. Detoxing your brain is super healthy, the same as detoxing your body. In this case, shut off your phone and all electronics. Get outdoors and play. It does not matter where you live or what you do, so long as you are moving and smiling. Give yourself one to three days and don’t think about why you wanted to quit. Simply detox. When you are ready, re-focus on what you want and why…then take massive action.

 

Turn Your Thoughts into Action

Do you have big plans for your life? Dreams that you want to turn into a reality? This is often easier than done, especially when you don't know how to start taking action in the first place. Below are some ways to help you more effectively turn your thoughts into actions, no matter how crazy they may be. 

 

Start By Making A Plan

 

Usually, when someone has a plan in their head, it can be a bit chaotic and maybe hard to see exactly how to get there. This is why you should start by making a physical, written-down plan of what you want to do. This will give you a better view of where to go to start. This will also help you to break your goals down into more manageable steps. Don’t think that just because you write a plan that it has to happen exactly that way either, as once you start to take action, you can come back and adjust your plan as needed. 

 

Stop Overthinking Everything

 

One of the reasons you may find yourself unable to turn thoughts into actions is probably because you are overthinking everything. The above step of making a plan should help you to clear up your overthinking a little bit as you write things down. But if it doesn't, other mental relaxation techniques like meditation, talking something out with others, and taking a deep breath can help you stop overthinking. Remember, you aren't perfect, and that isn't what you are trying to achieve, so there is no reason to fret over your mental plan being perfect. 

 

Figure Out What Is Stopping You From Taking Action

 

If you've done the two above steps but still can't seem to turn your thoughts into action, it's time to figure out why. Are you scared of failure? Too distracted? Waiting for the perfect time? Any of these can hold you back as you work to make your thoughts become a reality. If you leave them unchecked, you will never be able to take meaningful action. So once you discover why you can't seem to take action in your life, work through why and eliminate it from your life so that it is no longer a reason. 

 

Turning your thoughts into action is often easier said than done, especially if you aren’t sure where to start and are overthinking everything. The trick is, you need to figure out what is stopping you from turning your thoughts into action, cut out the overthinking, and start following a plan that you have written down—and before you know it, your thoughts will become actions!

 

4 Action Steps to Stop Overthinking Now

Is it bad to think? Sometimes…yes. It is.

 

Anytime we feel stressed about things in our lives, we retreat back into the world of our minds. It’s normal to want to think about the things causing us problems. Sometimes though, this kind of focus can become harmful. We start losing faith in ourselves and even stop making decisions. 

 

What should we do when we’ve fallen into this trap of overthinking absolutely everything? Try this four-step plan to get back on track. 

 

Revisit the Truth

 

Overthinking has a way of pulling you away from the facts. It’s so easy to fall into the world of fallacies and drama when you’re overthinking things. You create worst-case scenarios and get so far from the truth you don’t even know what’s right anymore. By pulling back and asking yourself what is true, what you absolutely know for certain, you get your head out of the clouds and back in the game. 

 

Check Your Emotions

 

Once you know the truth, examine how you feel about this. What are the real emotions connected with this thought? Are you perhaps sidetracking yourself away from something you really don’t want to acknowledge like fear or guilt? This step can seem daunting because you’re really having to be honest with yourself here as you can’t possibly move past this step without a clear understanding of what’s going on.

 

Decide the Impact

 

So, where does all this leave you? By obsessing and denying certain emotions, what possible benefit are you giving yourself? Or, more accurately, what are you holding yourself back from? For example, if you’re obsessing about a job interview gone wrong, you might realize the emotion connected to this event is an embarrassment, or fear because you’re worried you’ve made a terrible impression. The impact? You might not get the job you wanted.

 

Make a New Decision

 

You’ve come this far. Hang in there! The real question at this point is, what will you do going forward? Rather than overthink the interview in the previous example, what can you do instead? Is there some way to salvage the situation? Or is this a learning experience you can apply to future experiences?

 

With these four steps, it’s relatively easy to attack the overthinking monster and pull your thoughts back under control. Once you do, it’s an easy matter to push yourself back into motion, especially once you’ve completed the last step and figured out from it your next best move.