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Self-Coach Yourself To Become The Best You Can Be

pdfimgStatistics state that one in ten Americans suffers from depression and even more experience chronic anxiety. Our society often breeds emotional dependency, and far too many people are searching for a “quick fix” to solve their problems and issues as opposed to empowering themselves with increased emotional independence. The independence needed to cope with life in today’s world comes when a person has the ability to calm themselves after something upsetting happens and then begin to figure out how to problem solve and deal with the situation; or work on accepting it if it is out of their control. People who are not equipped to be emotionally independent are constantly seeking outside help when they feel upset or need to problem-solve. This is because they don’t know how to take responsibility and manage their own emotions, calm themselves down, and look for rational options and possibilities. When one does begin to learn emotional independence and to take personal responsibility, they become their own self-coach, and the good news is that anyone can easily and quickly learn the skills and techniques to do this.

YOU ARE THE ONE AND ONLY DIRECTOR OF YOUR LIFE

As a life coach, I feel the responsibility to teach positive and specific daily self-coaching techniques and skills to each of my clients. As a part of my program, I teach those I work with to use the 16 waking hours of each day to positively, realistically and productively talk to themselves and direct their reactions and actions. Even if a person is already working with a life coach or therapist, most only do so for an hour per week. While that is fine, just imagine the results that can be achieved if you were to become your own coach for the other 111 waking hours of each week! Our 16 waking hours a day consist of managing emotions, thoughts, reactions and actions. No one escapes that fact. But when problems arise, far too many people don’t know how to cope with them, because they have never been taught how to selfcoach and self-talk to themselves. Our society breeds us to feel fearful, shameful, not good enough, guilty, competitive, better than or less than. We are bombarded with these messages thousands of times a day from the media, community, friends and family, co-workers, caregivers and those who may be jealous of us. Throughout our lives we learn so many things other than how to employ our own self-management, and then we wonder why we are unhappy, feeling flat and joyless.

PRACTICING DAILY SELFAWARENESS AND COACHING

The benefits of learning and practicing selfcoaching include:

  • Calmness
  • Productiveness
  • Decisiveness
  • Schedule control
  • Confidence
  • Resiliency
  • Awareness of fair, healthy and safe boundaries
  • Awareness of desired and undesired actions and commitments
  • Self-control and acceptance
  • The ability to reach realistic goals
  • Happiness and fulfillment

Here are some self-coaching skills you can start incorporating immediately:

  • Take notice, without any judgment, what your inner thoughts and inner self-talk reveal about you. Are you mostly positive or negative? Are you a victim, insecure, judgmental, fearful, fair, realistic, jealous, conceited, needy or competitive?
  • As you start noticing what your inner world is telling you and how you are feeling, write down your self-observations. Take a real look at yourself and journal your thoughts, reactions, emotions and ongoing actions and attitudes. This will help you get clarity on your innerthought tendencies.
  • Make a non-negotiable choice, from this day forward, to love, have compassion for, trust, accept and be supportive of yourself. Remember, finding happiness and fulfillment begins with your positive self-talk and the messages you are giving yourself. Do not allow room for negative feelings. No matter what. No excuses. You owe that to yourself. You must choose to love and accept yourself fully and be powerfully self-supportive. You must take responsibility for your peace of mind and the fulfillment of your life. Know that your happiness is no one else’s responsibility. It is yours and yours alone!
  • Come up with four positive self-talk goals every week. Write down the messages you need to say to yourself and implement them daily.

Here are some self-talk starters:

  • When my inner self-talk is negative in any way or someone/something is bothering me, I am going to challenge myself to discover a way to positively reframe it, let go of the negativity, let the situation be, or create a possible desired positive solution or outcome.
  • I choose to support myself and direct myself to accomplish positive actions – large and small – with pleasure and ease.
  • I choose not to take things personally, but to learn and grow from mistakes, hurts and disappointments. (This one is not easy, but if you start practicing, it will quickly change those wasteful, negative feelings that bring you down and prevent you from feeling self-acceptance and peace.)
  • I can say: “No thank you” gracefully and graciously when I need to (Believe me, this is a HUGE one).
  • I can be self-responsible and self-accountable.
  • I choose to be a person of my word, meaning I do what I declare I am going to do.
  • I choose to be pleasant, compassionate, fair and clearly communicative with everyone.
  • In each day I am given, I will create a pleasurable schedule for myself that allows me to feel grounded and fulfilled. This will require that I properly prioritize things and have patience to accomplish my needs and goals. I choose to conquer my tasks and assignments in a timely, relaxed matter and not leave them to the last minute, which can often create problems, messes and stress.
  • I choose to create a life worth living.
  • When I feel hurt, angry, sad, scared or disappointed, I will always allow myself some time for grief, and then to be healthily and emotionally resilient.
  • I choose to do something every day or week that is good for me.
  • I choose to acknowledge or reward myself every day for the positive and productive things I have accomplished.
  • I choose to feel grateful every day for all of my loved ones and my blessings.

WHY SELF-TALK IS SO VITAL

Through my coaching practice, I have come to realize that everyone, including myself, is actually self-coaching our lives during every one of our waking hours. That coaching can be positive or negative. Learning how to properly, skillfully and positively self-coach is essential to achieving a higher quality of life. The way we feel and conduct ourselves every day begins with our self-talk. Here are some examples of this: Negative Self-Talk

  • I hate my body.
  • I’m too old.
  • No one likes me.
  • Everything bad happens to me.
  • People are only being nice to me because they want something, they just want to use me. Positive Self-Talk
  • I see the beauty in my body and am so grateful for all that it does for me.
  • I accept myself and others.
  • I really like myself and enjoy my own company.
  • All people are equals, no one is better than anyone else. We all shine in our own way.

If you begin to practice all of these concepts, these self-coaching and self-talk skills, you will instantly m
anifest a more positive inner and outer peace. You will take control of your emotions and actions. You will become a more positive person, and your outcomes will prove to be greatly improved. THE BOTTOM LINE: START YOUR SELF-COACHING REGIMEN RIGHT NOW!  CALL ME (619) 722-5056 or send me a message.

Narcissism

IS There A Bully or Narcissist in YOUR LIFE?

I Coach people who are narcissists or who are deeply involved with a narcissist. Once you go through my program you learn what exactly  narcissistic traits are and how to protect yourself and your emotions through understanding and “Boundary Setting” techniques..

 

Symptoms of Narcissistic Personality Disorder

In order for a person to be diagnosed with narcissistic personality disorder (NPD) they must meet five or more of the following  symptoms:

  • Has a grandiose sense of self-importance 
  • Is preoccupied with fantasies of unlimited success, power, brilliance, beauty, or ideal love
  • Believes that he or she is “special” and unique 
  • Requires excessive admiration
  • Has a very strong sense of entitlement
  • Is exploitative of others
  • Is often envious of others or believes that others are envious of him or her
  • Regularly shows arrogant, haughty behaviors or attitudes

Lisa Lapides Sawicki, CPPC, CLC, LPCC Certified Coach

619.722.5056

www.selfcoachnow.com

The power of your inner thoughts, messages and self-talk

planningYou are Coaching Yourself 16 Hours a Day…You Won’t Believe Your Life Outcomes When You Do It Right!

Everyone needs to know the power of your inner thoughts, messages and self-talk.

Through my Coaching Practice, I realized that all adults, including myself, are actually self coaching our lives, about 16 waking hours a day. Learning how to properly and skillfully daily self coach is essential to the quality of our lives our relationships and our very important relationship with ourselves. It all begins with our self talk, the way you talk to yourself and messages you give yourself throughout the day.

Here are some examples of this:

Negative Self –Talk

I am so fat…I hate my body

I am too old for…

I never have any fun

I am not a fun person

No one really likes me

I never have anything to wear

She or He is better than me

Everything bad happens to me

They are only being nice to me because they want something from me

They just want to use me

Positive Self-Talk

I see the beauty in my body and am so grateful for all that it does for

I accept myself..I accept others

I never want to say mean or bullying messages to myself

I am young at heart and can do what I choose to

I am a fun person

I am likable…lovable ( and really believe it)

I trust the sincere intentions of myself and others

I really like myself..I enjoy my own company

All of us are equals, no one is better than anyone else. We all shine in our own way

I believe that compliment because they really meant what they said about me

Why is self-talk so vitally important?

Statistics prove that 1 in 10 Americans suffer from depression and even more people experience chronic anxiety. No one teaches the ramifications of our inner thoughts and statements and how to positively, with intention, “Self-Coach” during those 16 waking hours per day (based on an 8 hour sleep schedule).

Our society often breeds emotional dependency, trying only to “FIX” problems and issues as they arise, as opposed to Empowering people with increased emotional independence. Emotional independence is when a person has the ability to calm themselves after something upsetting happens to them and begin to figure out how to problem solve the situation or work on accepting it if it is out of their control. People who are not emotionally independent are constantly needing ‘outside help ‘ vices or ‘fixes’ when they feel upset or need to problem solve. They do not know how to manage their own emotions.

People need to learn how manage their own upset emotions, calm themselves down and look for options and possibilities. With taking responsibility that like it or not, you are self coaching 16 hours a day, a person can easily and quickly learn the tools, skills and techniques to be self-aware, positively shift their self-talk, and own the TRUTH that every single one of us is doing our own daily, moment-to-moment, self coaching.

You are the one and only Director of Your Life.

As a Coach, I feel the mandatory responsibility to teach positive and specific daily self coaching techniques and skills to each of my clients for the 16 waking hours a day that they are positively, realistically and productively talking to themselves and directing their reactions and actions as opposed to being self-sabotaging . Even if a person is already working with a Coach or Therapist, on average that is only one hour per week, can you imagine the life results you could achieve if you were positively coaching yourself the other 111 waking hours a week? Endless possibilities.

Our 16 waking hours a day consists of managing emotions, thoughts, reactions and actions. No conscience person escapes that fact.The problem is we are never taught how to healthily talk to our self and self coach. Our society breeds us to feel fearful, shameful, not good enough, guilty, competitive, better than or less than. We are bombarded with these messages thousands of times a day from the media, community, some friends and family, co-workers, care-givers and maybe others who are jealous. We concentrate and learn so many things other than our own powerful self management and then we wonder why so many people find themselves unhappy, feeling ‘flat and joyless’, like a victim, in a bad relationship , job or circumstance, abused or just dissatisfied. ” Life is what happens to you when you are not practicing daily self awareness and self coaching”. The actual daily benefits of learning and practicing self coaching are more:

Calmness

Self Directed Productiveness

Decisiveness

Schedule Control

Confidence..

Resiliency and Less Personalization

Awareness of fair, healthy and safe boundaries

Aware of desired and undesired actions and commitments

Self control and self acceptance

Ability to reach realistic goals

Happiness and Fulfillment

Here are some self coaching skills that you can start incorporating immediately:

a. Notice ( without any judgement…just observe) what your inner thoughts and inner self talk reveal about you. Are you for the most part a positive person? negative? victim? insecure? judgemental? fearful? fair? realistic? jealous? conceded? needy? competitive? etc..

b. Notice how you feel just being by yourself . Is it nice or are you bored? Do you feel comfortable being by yourself without talking to anyone?

c. Notice how you feel with the different people in your life. Is it nice to be or talk with them? Maybe not so nice or pleasant with some individuals.

d. Start observing how people feel in your company and about you. Are you likable? lovable? judgemental? needy? nice?

e. As you really start noticing what your inner world is saying to you and how you are feeling. Feel free to write down some of these self observations in a notebook if you choose. Take a real look at yourself and noticed your thoughts, reactions, emotions and on-going actions and attitudes. Now after you really take this time to self observe and get clarity on your inner thought tendencies…

f. Not negotiable: Make a choice from this day forward and Every Day to love, have compassion, trust, accept and powerfully be supportive to yourself. It all begins with your positive self talk and messages you are giving to yourself. There is no room for victim feelings or repetitive negative feelings.No matter what. No excuses. You owe that to yourself. You must choose to love and accept yourself fully and to daily choose to be self supportive. You take responsibility for your peace of mind ( meditate..walk, dance..read..etc) and the fulfillment of your life.

Your happiness is not anyone else’s responsibility..it is yours. .If you are open now to make some realistic, powerful positive shifts, write down 4 goals, issues, challenges or outcomes you would like to make happen for yourself that you can start working on. Just 4 to start.

h. Now…think of what self talk you have to tell yourself to schedule and work on each of those 4 goals every week. Write down the positive self talk messages you need to say and implement to begin daily or weekly to reach those goals.

Here are some self talk sentence starters:

Everyday for 1/2 to 1 hour a day I am going to………

When my inner self talk is negative in any way, or someone or something is bothering me, I am going to challenge myself to discover if I can positively re-frame it, let it go, let it be or create a possible desired positive solution or outcome.

I am choosing to talk with strong support to myself and direct myself to do positive large and small actions with pleasure and some ease.

I choose not to take things personally, but to learn and grow from all tough mistakes, hurts and disappointments. This is not easy but if you start practicing it, it will quickly change those wasteful, negative feelings that only bring you down and prevent you from feeling self accepting and peaceful.

I can say “No Thank You” gracefully and graciously when I need to and is a healthy self boundary for me! This is HUGE.

I can realistically be self responsible and self accountable.

I choose to be a ‘person of my word’ meaning I do what I declare I am going to do. This way you don’t disappoint yourself and others or create “messes”. I also choose to say ‘I am sorry’ when it is true and necessary.

I choose to be nice, pleasant, fair and clearly communicative with all others.

In the 24 hours a day that I am given, I will create a pleasurable, do able schedule for myself that allows me to feel grounded and fulfilled. This will require that I properly prioritize and have patience to accomplish my needs and goals in a sane and healthy way.

I choose to have Schedule Control for creating a ‘Life Worth Living’. I can direct my scheduled day..every day ( even making additional time and room for spontaneity and the occasional unexpected situation). I don’t allow my day to direct me like a rat in a maze.

When I feel hurt, angry, sad, scared or disappointed I will always choose allow myself some time for my grief and then to be healthily and emotionally resilient. Resiliency is one of the most human being successful skills and tools.

I choose to challenge myself every week to do something that is ‘ good for me’ even if I avoid or resist it. You can’t imagine how your world and heart will open up from stretching ‘your comfort zone’.

I choose to silently acknowledge or reward myself everyday for the positive and productive things I have accomplished. This is mandatory! Get used to it.You have to compliment yourself inwardly for doing a good or burdensome job. You count and You need to give yourself praise. We are not just ‘Doing Machines”.

I choose to conquer my tasks and assignments in a timely, relaxed matter and not leave them to the last minute which can often create problems, messes and stress.

I choose to be compassionate and fair with others.

I choose to feel grateful everyday for all of my and my loved one’s blessings.

If you begin to practice all of these concepts and self coaching skills you will begin to almost instantly manifest a more positive inner and outer existence.

Your emotions and actions will be more positive and your outcomes greatly more improved and satisfied.

Bottom Line: Self Coach Starting Now.

To Learn more about the Self Coach Now Program , request an interview or Speaking Engagement with Lisa Lapides Sawicki please call 619.722.5056 or email lisa@selfcoachnow.com

How Your Thoughts are Coaching You

It dawned on me through my coaching practice that our mind chatter and inner thoughts are actually coaching each person. Sixteen hours a day most of us are awake and we are having our thoughts, our feelings, our reactions, our emotions, our responses, and our questions. We make internal decisions all the time, weather their right, wrong, fair, delusional, practical, insecure, or grandious. We listen to other people speak and inside we interpret what we think we hear. We tell ourselves from the moment we wake up what next to do, or not to do. As I have been coaching my clients once a week with some very powerful results, I realized that they still have 111 waking hours during the week that I am not coaching them, they are coaching themselves. This breakthrough realization for me profpted to create a realistic positive and powerful self talk awareness and skills to teach my clients, and to incorporate in my own life.

Blue Weights, Green Apple, and Tape Measure

How it works is; first of all everyone needs to create a good and long enough 7-8 hours sleeping environment. As always known,  good sleep is one of the best things you can do to yourself. Everyone needs to get good sleep. When you wake up in the morning you need to direct yourself to do the things that feel good for you. For some people that might be having coffee or tea in bed. For about fifteen or twenty minutes to wake up and gear themselves up for the upcoming day. Then, you need to figure out what makes sense to do in the morning to get ready for work or to create your whole day. Many people find exercise is a great thing to do in the morning, to start their day and get it off their to do list. But for some people, they choose to exercise later in the day or not at all. Here are some basic goals that your inner talk can direct you to handle for a optimum day.

Get good;

  • Sleep
  • Food nourishment (healthy meal preparation)
  • Exercise (even if its 15 minutes)
  • Good hygiene
  • Positive inner thoughts
  • Avoid unnecessary stressful conversations (a friend, neighbor, or relative who is dumping stress on you)
  • Pace and schedule your day comfortably (don’t over schedule, over commit, or make a too large daily to do list)
  • You need “me time”; time for meditation, relaxation, pleasure, and fun. Many people enjoy being with nature for their me time.
  • Create a doable to do list
  • Any admisntrative work (bill paying, preparing for work, projects, and other goal projects)
  • Home matenince

How does our inner thoughts and inner talk actually direct us? We have constant mind discussions, your brain is talking to you all the time, telling you what to do. Also, we are forcing what you think you feel. For example; if someone wakes up in the morning, and they know they should exercise but they dont really feel like it. Their brain is saying to them, “I don’t really feel like exercising im just going to blow it off”. What I am suggesting is instead of just letting your inner talk say “I am not in the mood to do it, I want to blow it off,” how about shifting your inner talk to say to yourself “even though im not in the mood to exercise, I know how good it is for me, and how much better I feel if I do even 20 minutes of something. Why don’t I just get up and do 20 minutes of something, the reward will be great and I feel really good about myself”.

Lisa Sawicki, July 2015

Excerpt from Dr. Kim Aikens Article

meditation-workExcerpt from Dr. Kim Aikens article “Mindfulness Goes to Work” April 2015

As everyone knows, the workplace can be a distracted, highly paced, multitasking world in which we are rarely aware of how our minds actually work or the stories we tell ourselves on a moment-to-moment basis.  Mindfulness is a form of focused mental training where we learn to pay attention to immediate experience rather than being distracted by what went on in the past or what we need to do in the future. It also encourages acceptance of that experience – a form of nonjudgmental awareness — that promotes openness and objectivity. This can result in
the development of resiliency and stress hardiness.

The fact is stress is often not so much about an event itself, but about what we are telling ourselves about that event. Research on stress clearly shows that too much pressure can adversely impact performance.  Say for example, you walk into your office and see a stack of work that is so mountainous papers have cascaded off your desk and onto the floor. If your mental chatter goes something like “This is overwhelming. I’m never going to get home tonight. I have to get all this done today!” it is likely you will show a significant stress response, complete with increased heart
rate and abdominal butterflies. The upshot is likely to be poorer performance and decreased work efficiency. However, if your internalchatter is more along the lines of “This is really a lot of work. I probably can’t get this all done, but I’ll do what I can and that’s OK”, you are likely to stay focused, relaxed, and will perform better.
In reality, we are rarely aware of our mental chatter and what it does to us. If you are not convinced, try a simple exercise. Set a timer for the next five minutes and simply count to ten. When you get to ten, go back
to one and start again. Is it easy to stay on task or do you get distracted?

Stay curious and watch where your mind takes you. It is likely you will be surprised at how difficult this simple exercise can be. Focused mindfulness training results in greater awareness of this constant internal dialogue
and provides concrete tools for the development of increased mental fitness, focus, and wellbeing.

Kim Aikens

Dr. Kim Aikens is an internist with a fellowship in Integrative Medicine from the University of Arizona. Inspired by the mind/body aspect of her studies, Dr. Aikens continued her education with certification training in
Mindfulness Based Stress Reduction (MBSR) at the University of Massachusetts. Dr. Aikens founded The Aikens Approach in order to bring mindfulness, resiliency, and leadership training to corporations. She also
has an MBA from the Ross School of Business at the University of Michigan as well as training in executive and leadership coaching from the University of Miami.

CNN Article About Relationships

cnn-articleLisa Sawicki San Diego Certified Life / Dating / Romance Coach says “Most Healthy, strong relationships have disagreements. Stuff comes up all the time. You can be so in love one moment and then some little thing happens or is said and bang, you are both at each other’s throats. How did it happen, everything was going so well?”

But it does. A fight with someone you are attracted to or in love with can happen out of nowhere. One minute you are the most perfect harmonious couple then BANG, you both just fell into a Fighting Ditch.

The trick is not to avoid arguments at all cost because trust me, one of you or both of you will be mad at one another for a short or long period of time on various times in your romantic relationship.
The trick is to learn how to fight fair because disagreements are going to happen.

• Have the maturity and self-control to fight and have your disagreements in private. It is unhealthy for your children or anyone else to have to witness the two of you ‘going at it’ when you are angry. You need to be in PRIVATE.

• Stick to the number one issue at hand. Do not bring up past behavior examples or other issues. You need to stay only with this issue if it is important enough. Not just the current episode, but the underlying issue. “I always feel terrible when you …….”

• Know the REAL issue. State it clearly. Don’t beat around the bush. Try not to be mean, when you are saying it. Try to have some respect and ‘benefit -of-the-doubt ‘ sensitivity.

• No Name Calling. Let me repeat this; No Name Calling.

• Have a Solution Goal in mind for this disagreement. Something like “I want to go somewhere on vacation that we both want to go, not just one of us.” There has to be a solution goal for a more harmonious outcome other than for just one of you.

• Be generous enough if you made your point. When your Partner apologizes, make a joke to end the fight. In other words, if your Partner is hearing you and gets it, end the argument.

• Pick and choose your battles. Every little thing does not warrant you to be mad; even if you have the right to be mad, it just isn’t so earth-shattering.

• Every fight needs a time limit, when you both have said and screamed everything you needed to communicate, stop the discussion. You may even need to give each other some space. Go into the next room or take a walk to cool off. If you haven’t reached your solution goal, understanding, or compromise, just try to agree that the issue is not resolved yet but it makes sense for you both to get some immediate space from the conversation. Put the issue on hold for a moment. The pause might actually give one of you or both of you some more clarity for resolution.

If you don’t bring up issues when they arise in a safe and private environment and try to pretend that you have a conflict-free relationship, the issues will NOT Go Away. Soon, toxic resentment will build between you and your partner. When this begins to happen, over and over again , an issue that may have been easily resolved had it been brought up, talked about, agreed on, and dealt with, is now something that is poisoning your relationship and puncturing the feelings of love and care you have for your partner.

What your ultimate goal is finding the “Fair” in fighting. Dr. Phil said in Happenings “A primary requirement for any fight is to maintain control” Dr. Phil’s article can be seen here http://www.happenings9ja.com/happenings/posts/live-play/parenting/do-you-fight-fair

So don’t avoid disagreement or a necessary fight, just learn how to Fight Fair.

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