5 Super Effective Ways to Survive a Broken Heart

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I remember so well the first time I needed effective ways to survive a broken heart.

It was 9th grade and Bobby Fortunato, the guy of my dreams, had just broken up with me. We had been going out for two whole weeks. My mom took pity on me and let me stay home in bed and eat jello. I remember it like it was yesterday.

Truly, there might be nothing worse than a broken heart. The pain, both in your heart and in your head, is almost unbearable. The end of a relationship is like a death ‘ ¦ you grieve for your loss and you feel a huge emptiness, one that you are sure you will never again be able to fill.

I am here to tell you there are ways to get through your grief not only intact but even better than you were before.

#1 – Shut down the pain.

Most likely your body is in physical pain, the result of psychological suffering. And the most likely center point of that pain is your stomach. The pain is sharp and relentless and makes you feel like you are going to die. That pain is from anxiety. Anxiety that you are less than, that you will never love again, that you will be alone, that you are unlovable.

That pain comes directly from your brain, from your thoughts. Not so helpful, right? There are two ways to deal with that pain.

The first: talk back to that brain of yours.

Tell it that it is being ridiculous. That you are amazing, that this loss will only create new opportunities, that you aren ‘ t now, nor ever will you be, alone. It ‘ s not easy but you can do it.

Say those words OUT LOUD. Speaking words out loud, instead of keeping them in our head, releases the words into the world energetically which makes them more powerful.

Try it. It’s true.

The second: remember to breathe.

Big deep breaths that go down to your belly. Breathe in for 3 seconds and out for 4. This kind of breathing will actually calm the stress response in your body, ease your stomach pain and help clear your head. Repeat as necessary.

#2 – Manage your media.

This is a key element in grief management. You have music, you have video, you have social media. USE THEM FOR GOOD. They will get you out of your head and inspire you to be powerful.

I make a playlist when I am going through hard times. The songs are about empowerment, about survival, about living life fully. They go on my I-phone and then get played in my car as I go about my day. And yes, I sing along. Loudly.

Movies work the same way. There are so many movies out there about overcoming the odds, getting through hard times and emerging better than before. Find them. Watch them. Be inspired by them. Even cry with them (yes, crying is okay. even good. sometimes great. but don ‘ t wallow).

Be careful with social media. Yes, it is a great tool for feeling connected and distracted but if you have a tendency to stalk, and it causes you pain, then tread lightly. YouTube might be better than Facebook ‘ ¦or so my teenage daughter tells me.

#3 – Do Good.

Nothing feels better than helping out someone in need.

Helping out someone else while you are at your lowest feels even better, believe it or not. When you are grieving it is really easy to turn inside yourself, to feel like you are in the worst place a person could be. And while where you are does suck, there are others out there who are as just as bad off or worse. And by helping them you are also helping yourself.

There are plenty of ways to help out. You can help an elderly neighbor mow their lawn, you can volunteer at a library and help children learn to read. Hospitals are always in need of people to help in a variety of capacities. I worked in palliative care for a while. Boy, did that give me some perspective and appreciation of the life I was living.

Pick one. Do it. See how good it makes you feel and make someone else feel better in the process.

Want to talk more about fixing your broken heart? Let’s do it!

#4 – Get hot.

Yes, you read that right. Get hot.

Exercise is one of the best ways to manage grief. During exercise your body produces endorphins and endorphins actually make you feel better.

And, as a side benefit, exercise also gets you in shape. Imagine having the body that you have always wanted – you know what body I am talking about. Now is the time to get it.

Start exercising to help manage your grief and use it to get in great shape and to feel better about yourself. And, while it ‘ s not about revenge, let your ex eat his heart out when next he sees you!

#5 – Don’t stop believing in love.

Yes, right now your heart is broken. You just can ‘ t imagine being able to get through this day or the next. You know that you will never love or be loved again. Sigh.

No! You have to believe. You have to believe that your great love is out there. That you are more than a little loveable and that what you are going through is only temporary. Think about what you want and work on truly believing that you will get it. And then take the steps to do so.

You can do it! And, if you are feeling hot and full of self confidence from all that exercise and surviving your grief, imagine what that special someone will think when they first lay eyes on you. WOW! Now that ‘ s a great place for your pesky brain to go, don ‘ t you think?

Your world seems like it is over but it ‘ s not.

Use my effective ways to survive a broken heart will not only get through today and tomorrow in one piece but you will build the strength of body and character that will ultimately help you achieve your dreams and find the love of your life.

If you have read this far you must really trying to get over a broken heart.

Let me help you, NOW, so that you can start moving forward with your life!

Email me at [email protected], or click here, and let’s get started!

5 Questions to Ask Yourself If You are Unhappy

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Being unhappy is horrible. It can take over your life and suck all that is good and joyful out of it. None of us want to be unhappy but many of us are.

One thing many of us don ‘ t ask ourselves is why we are unhappy. We have a vague understanding that our lives are not what we hoped they would be but we don ‘ t know specifically why.

In an effort to help you identify what specifically is making you unhappy I have five questions for you. Answer them in terms of your own life and you will get the answers you are looking for.

#1 – Are you proud of the choices you are making?

All of us having internal guiding principles that are important to us, things like the importance of trust or honesty or loyalty. These guiding principles light our path to living our best life but unfortunately they can get lost as life happens.

Do you know what your guiding principles are and are your living them?

I have a client who was having an affair with a married man. He made her deliriously happy, or so she told herself. But still she didn ‘ t feel good about her life and she didn ‘ t know why.

I asked her what her guiding principles were – what was most important to her in a relationship?

After some thought and discussion she realized that the truth was of paramount importance to her. And that nothing about her relationship with the married man was based on truth.

‘ Are you able to live with that? ‘ I asked. ‘ And be happy? ‘

The answer was no and she soon moved on. On into a relationship that was based on truth and trust and she is happy.

#2 – Is your relationship making your heart sing?

Our romantic relationships are very important, more important than many of us recognize.

In this modern world we are told that we should be able to take care of ourselves and that to rely on another to bring us some happiness is a sign of weakness.

But this just simply is not true.

Happy committed relationships provide much that is essential to human survival: commitment, communication, touch, sharing, sex, support, laughter, joy, sex. When we have those things our lives are fuller, we are satisfied, we are loved. Other things can bring us down but the foundation of a good relationship helps us when we founder.

Being in a relationship isn ‘ t necessary for happiness but being in a relationship that is toxic puts you on the surest path to being unhappy.

I have a client whose husband was always one of two things: absent or drunk. She wasn ‘ t sure which was worse – his not being in the house or being drunk when he was. What she did know was that it was making her miserable. She was always hoping that things would change but they never did. She was alone in her marriage.

And the rest of her life? It foundered. Her parenting suffered, she stopped eating well and exercising and gained 20 pounds, her work was neglected and her crabbiness made her friends stay away.

What did she do? After much deliberation and overcoming lots of fear, she asked him to stay absent and she is fighting her way back to herself, on the path to living the life of her dreams.

#3 – Do you make a difference in the world?

I know you are going to say that you just don ‘ t have time to volunteer. How could I possibly ask you to do that?

I am not going to ask you to do that. Although if it appeals you should try it. Volunteering makes the world go round.

What I mean by making a difference is asking you how you interact with others in the world. Did you smile at the checkout person at the grocery store? Do you hold doors for other people? Do you refrain from giving the man who cut you off in his BMW the finger? Do you pick up trash that you see in the street?

All of these things contribute to the world in a small way and doing them will make your life a better place as well. The act of smiling at someone will actually make you and the person you smiled at happier. Holding doors for people makes them feel noticed and you made it happen. Not giving someone the finger will allow you not to feel the pain of remorse in the middle of the night. And picking up that trash will literally make the world a more beautiful place.

So make a difference in the world every day. It will make you happier. I promise.

Want some help being happy? Let me help!

#4 – Do you feel healthy and strong?

You know when you go out on a long dock and it ‘ s old and creaky and with each step you wonder if you are going to end up in the water? If you aren ‘ t healthy and strong, like a good dock, you could find yourself drowning before you know it.

Taking care of yourself is the key to a foundation from which happiness can grow. Eat well, but don ‘ t deprive yourself. Exercise, but only so it makes you feel good. Do one thing that makes you happy every day, like a massage or lunch with a friend. Find a life coach, to get the support that you need.

If you feel healthy and strong you will be able to take on whatever life throws at you.

Wouldn ‘ t that feel great?

#5 – Do you challenge yourself?

I know that I have my routines. I get up, walk my dog, do some yoga, work all day, walk my dog again, do errands, have dinner, take a bath and go to bed. Pretty much every day.

As a life coach I know that while routines are good for keeping us on track it is essential to challenge ourselves. Challenging yourself will keep your brain going strong, keep you physically confident and get that adrenaline rushing.

What do I mean by being challenged? It can be anything.

When I got divorced I promised myself that I would start doing all of the things that scared me. I learned how to ride a jet ski (which was awesome), I conquered my fear of driving in the snow (which was convenient), I took up crossword puzzles (which has made me way smarter) and I can now use power tools. Except for a drill.

It ‘ s so hard to imagine now not being able to do those things. Doing them has given me so much more confidence in myself – not only that I can do them but that I challenged myself to overcome my fears and prevailed.

And did I mention that I was way smarter? That makes me happy.

Unhappiness to so many of us is the status quo. We assume that this is the way life is and we must push through it. But it doesn ‘ t have to be this way. Happiness IS possible.

Are you making choices that are feeling good? Are you feeling loved and supported in your relationship? Did you make someone smile today? Is your foundation strong? Did you do something recently that got your adrenaline pumping?

If not, choose one and make it happen.

Happiness is yours for the taking. Today.

If you have read this far you must really be struggling with not being happy.
I know it’s really, really hard. Let me help!
Email me at [email protected] and let’s get started!

5 Ways to Be More Productive and CHANGE YOUR LIFE

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Lack of productivity can be very destructive. It can lead to overwhelm, which can be paralyzing, and it can be very demoralizing, which can lead to low self-esteem.

Neither of those things help you live the life of your dreams.

There are a myriad of reasons why my clients seek me out to be their life coach but most often a piece of it is that they need some help with productivity. I am happy to report that without exception those clients who were willing to take on their low productivity reported a dramatic change after just a few weeks of working with me.

Today I am going to share with you the work that I have done with my clients so you can learn about being more productive.

#1 – Identify what it is you want. Precisely.

Many of my clients come to me with an idea of what they want from their life. A new job, a better marriage, improved relations with co-workers, how to move forward in a different way. What many of those clients haven ‘ t done is identify what exactly it is they want. Without that knowledge moving forward is impossible.

I have a client who came to me because she was miserable in her job of 15 years but she just didn ‘ t know what to do. She had tried to make adjustments at work so that she could be happier but to no avail. She was stuck with what to do next. Paralyzed in fact.

I asked her where she would go if she left her job. She had no idea. She knew that she wanted out but she had given no thought to where she would like to jump. And, I asked, how would you get to that new place. Again, my question was met with silence.

The next part was quick and easy. We brainstormed new career paths, ideas that made her heart sing. We then cleaned up her resume to reflect that new job she sought. Next she researched job opportunities and applied for those jobs. Within a few weeks she had some interviews and soon after found the job of her dreams.

All this because she identified precisely where she wanted to go. Without concrete information you are stuck. She was. And then she wasn ‘ t.

#2 – Set goals.

Once you know what it is you want to do it ‘ s time to set goals.

I have a client who had created a website and she had been working on it ‘ s blog for almost a year. She had been tweaking and re-tweaking and then walking away, bored and frustrated, only to eventually come back and tweak it some more.

I asked her how determined she was to get this blog onto her site. Scale of 1-10. 10 she said. So we set a date. A date one month later. She put it on her calendar.

One month later, after years in process, after having set goals with me and making a plan, her blog was up.

Was she proud? Did her self-esteem go through the roof? Yes and yes. Awesome!

#3 – Make a plan.

Having a plan is an essential part of being productive. Without a plan you are stabbing about in the dark.

I have a client who HATED going to the grocery store. HATED it. So she didn ‘ t. As a result she didn ‘ t eat well and always felt weak.

I asked her why she hated the grocery store. She said the noise and the lights were annoying, things were hard to find, she never had time to find recipes of things to make, and she didn ‘ t want to spend the money. All valid reasons.

So we made a plan. First we skipped the recipes. I had her make a list of things that she knew how to cook and of things she liked to eat. She made a list using those things as a basis and I helped her organize her list into groups that related to areas in the grocery store. We made a plan of when she could go, at times when it was less crowded. She also decided to wear her headphones so the noise was less daunting.

Last, but not least, we set a specific date and time. And when she was done shopping she had to call me. And you know what? She did it. She has food. She feels better. And she did it again the next week.

#4 – Have a great calendar and use it wisely.

I had a client who had the most lofty goals but she didn ‘ t believe herself capable of following through on anything. As a result nothing ever got done.

Here is what we did. Every Sunday night we made a calendar for her for the week. On it, in red, were the things that she HAD to do. Doctor ‘ s appointments, driving to soccer, her half hour walk, 1 hour of writing. And then, in green, were the things that she wanted to get done. Balancing her checkbook, cleaning out closets, making some phone calls. She added things in black as things popped up during the week.

Those items in red were non-negotiable. If an emergency came up and she wasn ‘ t able do a red item then she had to immediately reschedule it for another day that week. It wasn ‘ t allowed to fall through the cracks.

The green items were treated the same but they could be moved to the next week if necessary.

The black were things that tended to get done because they were last minute and she was able to get them done because that ‘ s how she thrived, with a time limit.

She knew I would be checking up on her so she stuck to it as agreed.

It took a few weeks but using her calendar really allowed my client to be as productive as she had always hoped to be. And being so productive ramped up her self-esteem in a big way. She realized that she wanted to keep doing this, on her own, because she liked how she felt and she didn ‘ t want to let herself down. So she did. I was proud.

#5 – Find someone to hold you accountable.

This is a big part of my role as a life coach. We all need accountability. Someone to encourage us to get things done and to help us figure out why when we don ‘ t.

I know you have your friends and your family and your co-workers to support you but more often than not those people will lean towards supporting you, to listening to your rationalizations and letting you off the hook.

Not me.

I know the importance of staying on track, both for productivity ‘ s sake and for building self-esteem. Productivity is important for its own sake – things need to get done. Period.

Another reason productivity is so important is because of it ‘ s effect on your self-esteem. My clients are always so hard on themselves because they can never get things done, they are so far behind, they let other people down. Not doing these things can boost one ‘ s self-esteem significantly. And having higher self-esteem makes one more prone to being productive. See how that works?

It ‘ s a win-win in so many ways.

Our lives are crazy, jam packed and exhausting. Not being productive can cause overwhelm, and overwhelm can lead you down a path that makes it all worse.

It doesn ‘ t have to be this way. There are ways to be productive and make one ‘ s life a little less exhausting. As you can see above, my clients prove that it can be done.

You can do it too!

Need more tips on being more productive? Contact me and I can help.

5 Things You Can Do Every Day to Make the World a Better Place

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I would say that, right now, worldwide, people are wishing the world were a better place. War, famine, politics and extreme weather are making the world an increasingly difficult place in which to live.

And I am guessing that most people would like to change our world, if they could, but feel helpless in the face of it all.

Fortunately, there are ways that every person can make a difference in the world. Every day.

#1 – Be kind.

You know when you are having a really bad day and that person in the elevator gives you a smile and says good morning? How does that feel? Great, right?

How about that time the person in front of you at the grocery store was a few dollars short and you offered to pay. Remember the look of gratitude she gave you and how good you felt? Amazing, right?

Imagine if every person in the world did one kind thing every day. The wonderful thing about acts of kindness is that they make everyone feel good. And people who feel good do kind things to other people.

Paying it forward and making the world better, one kindness at a time.

#2 – Don’t litter. Or idle.

I used to live on a dirt country road. It was a road through the woods, lined with a cemetery and dotted with houses. Every morning someone drove down our country road and threw his ripped up lottery tickets and his strawberry milk bottle out of his car window.

Dumping trash has a huge environmental consequence. The dyes from the trash are absorbed by the soil. That toxic soil damages the trees and plants that animals and birds feed from. Drains get clogged, which can cause flooding. Waterways get polluted and kill plant and fish life.

All because of some lottery tickets and strawberry milk.

Last week I was waiting in line to get on a car ferry and almost every single person in that line sat with their car idling. The amount of carbon emissions being released into our atmosphere so that people could stay cool in their air-conditioned cars was staggering.

And at that moment millions of cars around the world were releasing their own emissions, further depleting our ozone layer and causing the scary weather systems that are slowly destroying our planet.

Imagine the positive effect if even half of us turned off our cars while waiting. It would certainly slow the ozone layer depletion, even if only just a bit.

So be aware of how your everyday habits affect our environment. You can literally make the world a better place with just a little awareness.

#3 – Don’t judge.

You know that person who pissed you off today. The one who interrupted a meeting or spilled coffee on you or who was brusque on the phone? Yes, that person.

And how did you react to that person? Did you think What a bitch. Or What a jerk.

It’s important that we NOT judge people because of their actions. You just don’t know what has happened to that person that has made them behave that way.

Perhaps that person who interrupted the meeting had to run home to care for a sick child. Or that person who spilled coffee hadn’t slept well the night before because she was up late worrying about how to pay her taxes.

People are trying to do their best. Life is hard. Cut people some slack and believe that if they could do it differently they would.

#4 – Be helpful.

One of the striking things about living in NYC is how often you see people struggling and how, more often than not, no one reaches out to help. Not maliciously but because people in NYC keep their heads down and mind their own business.

And then you see moments of pure selflessness.

Last week I saw a woman who, when crossing the street, noticed a homeless man behind her, shuffling along. She knew he wouldn’t make it across before the light turned red so she stopped and waved her arms at approaching vehicles. Because she did, cars slowed and the man made it across in one piece.

The homeless man was thankful and I saw passersby take notice of what she had done. I am willing to bet that those passersby did something nice for someone else that night, inspired by what they had seen.

Paying it forward and making the world a better place. Again.

#5 – Put down your phone.

There are so many reasons why putting down your phone will make the world a better place.

If you put down your phone you can stop filling your brain with images of politicians doing stupid things, of violent happenings world wide and people writing nasty things about each other. This will make you happier and more inclined to do one of the recommendations above.

If you put down your phone you might look up and see the moon or an act of kindness or the person you love. You might even see an opportunity that could change your life or make the world a better place.

Put down your phone. Engage in life. Pay attention. Make a difference.

The world we live in is a difficult one. Every day we are faced with issues that suck us dry, individually and collectively. It doesn’t have to be that way.

Make small changes to the ways you interact in the world and, together, we can make the world a better place.

Looking for more ways to change the world? Contact me and I can help.

How to Hold Up Your End Of The Relationship When Feeling Depressed

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Are you wondering how to hold up your end of the relationship when feeling depressed?

I have struggled with depression for my whole life. 52 years. For a long time, I didn ‘ t have a name for why I always felt so hopeless and full of despair. I just lived with it.

And then I got married. And he had to live with it too. It was not fun.

Knowing how to hold up your end of the relationship when feeling depressed can be very difficult, but I am here to tell you that relationships don ‘ t have to self-destruct because of it.

#1 – Recognize when you are depressed.

For those of us who live with depression we can usually tell when it hits. Simple tasks that just the day before were easy to do become difficult. Sleep is elusive. We are short-tempered and crabby. Each of us manifests depression differently, but usually, we know when we are experiencing it.

Keeping in touch with your depression and sharing its presence with your partner is very important. Don ‘ t just expect your partner to guess that you are depressed. They might not recognize the signs and might not respond to your new mood, and that could lead to some big problems between the two of you.

So when depression hits, be clear about it. You and your partner have a bit of a battle ahead. Together.

#2 – Talk to your partner about what depression is like.

Even the most sympathetic of partners doesn ‘ t really understand what depression is like unless they suffer from it themselves. Because of this, it ‘ s important to try to teach them what depression looks like for you.

When we talked, my message for my husband was 1) You haven ‘ t caused this and 2) you can ‘ t fix it, and 3) I can ‘ t just suck it up and feel better. For me, it was essential that he knew these three things to be true.

Next, I explained to him what my depression looked like. When I was depressed, I felt like I had a gorilla on my back. Moving around, getting things done, and communicating effectively all required such a herculean effort that I could barely manage. When I was depressed, I was exhausted, easily angered, and prone to long bouts of crying. Going to work, seeing his family, and taking care of myself all filled me with such an overwhelming sense of dread that I couldn ‘ t bear it.

So, when you ARE NOT depressed, take some time and share your experience with your partner. The better understanding they have of your depression, the better they will be able to deal with and cope with it.

#3 – Plan ahead for what to do when depression hits.

A key part of dealing with depression for me and for my husband was that I was able to, when I wasn ‘ t depressed, make a plan for what I needed when I was depressed. I knew from experience what I needed to get through my depression. Sharing it with my partner was key.

For me, when I get depressed, I need four things: to get outside, to sleep, Pad Thai and sex. I knew that those things would not cure my depression but that they made a living with it easier.

So, when I WAS NOT depressed, my husband and I made a plan for what to do when I was. We would let me sleep in, go for a hike, get Pad Thai, have sex and send me back to sleep. We would do that, or some variation of that, to stay connected while I was depressed and help me get through it.

What we also agreed was that he wouldn ‘ t try to fix it. Many people like to fix things. You can ‘ t fix depression. Accepting that was a great way for my husband to manage when I was depressed because he wasn ‘ t constantly frustrated, searching for ways to help me.

#4 – Don ‘ t make your partner suffer.

So you have talked to your partner about your depression and made a plan for what you need when you are in it. Both of those things are great. Proactive. Good for you.

Sometimes, however, those things just don ‘ t work, and you are miserable. You are short-tempered and difficult and not fun to be with.

At times like that, let your partner go. Let them go about their day guilt-free. The last thing in the world you want to do is tether someone you love to your depression.

Encourage your partner to go do something they love instead of hanging around being miserable with you. If you let them do this, they will come home refreshed and better able to support you. And they might even bring you some Pad Thai.

#5 – Agree to seek help.

One of the hardest things for someone who loves someone with depression is their sense of helplessness. They know that there is nothing that they can do to help their partner get out of this dark place. And that sense of helplessness can tear relationships apart.

What can you do? You can agree to seek help dealing with your depression. That help can be what you want it to be: medication, yoga, therapy. Whatever works for you.

It is important for both of you in the relationship to know that depression isn ‘ t something that will be ignored but that will be addressed head-on and that it is something that you can both learn to deal with and take on together. As a couple.

Get some help both for you and for the one you love.

Depression can have a devastating effect on relationships. It doesn ‘ t have to be a death knell, however. Some relationships can actually thrive when couples tackle depression together.

Learn how to hold up your end of the relationship when feeling depressed. Share with your partner what your depression looks like, allow them to fully understand it and share with you the tools you have in place to manage it. Give them the freedom to escape from it for a bit if necessary. But be in it together.

Because if together you can manage depression, then there is nothing else that you can ‘ t take on. Together.

Are you struggling with how to hold up your end of the relationship when feeling depressed?
I know it can be really, really hard. Let me help, NOW, before the depression overwhelms your love!
Email me at [email protected] and let’s get started!

5 Ways The Most Emotionally Strong Women Become That Way

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You know that emotionally strong woman know, the one who seems completely put together? She knows what she wants and who she is and she won ‘ t let anyone or anything get her down?

Yes, her. Wouldn ‘ t you like to be her? You can be!

A woman like that most likely wasn ‘ t always like that but had to work to become that way. And you can do it too!

#1 – Take care of yourself.

At the most basic level, no one can be an emotionally strong strong woman if they aren ‘ t physically strong. I am not saying you have to join Crossfit and do the Whole 30 and go to therapy every day. I do mean to take care of your body.

Eat well, get enough sleep, exercise regularly, be kind to others, do what makes you smile. Feeling healthy and strong will give you good strong roots at the base of your emotionally healthy tree. Roots that will make it so that you won ‘ t blow over in a storm.

So do it. Take care of yourself. Create a healthy base on which to cultivate your emotional strength.

#2 – Challenge your thoughts.

You know those pesky thoughts that incessantly course through your head? You know the ones.

The ones that tell you aren ‘ t pretty enough, not smart enough, not successful enough.

Yes, those thoughts. The thoughts that are holding you back. They are keeping you emotionally weak. It ‘ s time to change those thoughts.

It won ‘ t be easy but with a little determination you can bring about big change.

One of my clients had spent a lifetime telling herself that she just wasn ‘ t worthy of love. Her life experience had led her to believe this to be true and because her thoughts consistently reinforced this idea she just wasn ‘ t emotionally capable to finding and keeping love.

I challenged her to challenge those thoughts. To talk back to the negative thoughts and provide evidence that they just weren ‘ t true. I encouraged her to make a list of those who had loved her. Her various boyfriends, her parents, her friends, her kids, the barista guy who had flirted with her for years. Those people who liked and loved her.

She kept this list easily accessible and when those dreaded thoughts reared their ugly head she referred to the list. Gradually those thoughts, being starved of reasons why it was true, became much quieter. And then, because she no longer felt emotionally weakened by her thoughts, she flirted back with that barista and it looks like she just might live happily ever after.

#3 – Don ‘ t take things personally.

Taking things personally can be the death of an emotionally strong woman.

When something happens to us, the only way that we can process it is through our own internal system. And that internal system only truly understands OUR experience. As a result we often times personalize things that have NOTHING to do with us.

I have a client who was in a dispute with her landlord about damage done to her apartment and she was very upset. She couldn ‘ t sleep. She couldn ‘ t enjoy her everyday life. She took the dispute personally. She felt that the landlord was questioning who she was as a person in his pursuit of keeping the damage deposit. She felt less than because of this.

I suggested to her that a more likely explanation for his actions was that he wanted more money from her NOT that he didn ‘ t like her as a person. In that moment my client let go of everything that she had been holding on to.

Of course it was about the money, not about how she was as a tenant or a person. It ‘ s always about money. In that moment she learned about the importance of not taking things personally and grew her emotional strength.

#4 – Give of yourself to others.

Nothing, and I mean NOTHING, can help build emotional strength more than doing something for someone else. Truly, nothing.

When I was going through my divorce my emotional strength was at it ‘ s lowest. I started volunteering weekly at the local food bank. Four hours a week of helping other people get food to eat, for themselves and their families, made me feel so good. And not because I felt lucky that I wasn ‘ t in their position but because I knew that I had made a substantial, positive difference in their lives. It made my heart sing.

Many of us don ‘ t have time to volunteer but we can make a difference in other ways. Hold the door open for someone, buy that homeless person sitting outside the grocery store a sandwich, reach out to a friend you know is going through a hard time, give up your seat on the subway. There is nothing like being on the receiving end of a smile of gratitude to build up your emotional strength.

So try it. Reach out and make a difference in someone ‘ s life today

#5 – Do that thing you think you can not do.

There comes a time in one ‘ s life when one is presented with an obstacle that seem insurmountable.

For me that obstacle was rebuilding my life after my divorce. I never wanted a divorce but it was forced upon me and I had to deal. I had to deal with no longer being a wife, greatly reduced financial stability and the prospect of being alone forever. I DID NOT WANT TO DEAL. But I had to. I had to pick myself and move forward.

And I chose to pick myself and move forward in the strongest possible way. I wasn ‘ t going to let this situation ruin my life so I didn ‘ t. How? I got into therapy.

I surrounded myself with people who loved and supported me. I educated myself about the divorce process so that I could get what I needed to take care of myself and my children. I didn ‘ t back down in the face of his anger and derision. I stopped taking his actions personally and realized they were his issues not mine.

In short, I came out on the other side of my divorce a different woman. I went into it a woman who was scared of her own shadow, as I had been at the end of my marriage.

I emerged someone who knew that she could take care of herself and her children, who was no longer a wife but a woman and who didn ‘ t give a damn about being alone because I was very happy with my own company.

The BEST way to ensure your emotional strength is to DO THAT THING YOU THINK YOU CAN NOT DO. By doing so you will truly see your own strength. Nothing and no one will be able to convince you otherwise.

We are born into this world as emotionally strong women.

Life experience can drain that strength until we are left a shell of who we formerly were.

It doesn ‘ t have to be that way. Take care of yourself, don ‘ t take things personally, challenge your thoughts, give unto others and face challenges head on. Regaining your emotional strength is not only possible but probable with a little intention and effort. You can do it. I did. And, let me tell you, it feels amazing!

If you have read this far you must be wanting to be an emotionally strong woman.

Let me help you do so, NOW, so you can start living the life of your dreams.

Email me at [email protected], or click here, and let’s get started!

Check out my brand new course, 4 WEEKS TO LETTING GO OF LOVE AND MOVING ON. If you are struggling with the pain of a break up and want to get past it and move on, this is the course for you. Check it out here!

5 Ways to Survive Your Kid Going off to College and Leaving You Behind

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Your kid is going off to college. Holy s*%t.

While there were some occasions a few years back when you thought this moment couldn ‘ t come soon enough, now that it ‘ s here the prospect is hitting you like a ton of bricks.

Your child is leaving. That force of nature who has lived in your house for 18 years. How are you going to survive that loss?

Surviving, and even thriving, is not only possible but probable.

Here is my latest ‘ ¦5 Ways to Survive Your Kid Going off to College and Leaving You Behind.

#1 – Pay attention to how you are feeling.

Most likely your body is in physical pain, a result of psychological suffering at the loss of your child. And most likely the center point of that pain is your stomach. The pain is sharp and relentless and makes you feel like you are going to die.

That pain is from anxiety. Anxiety that your child won ‘ t be able to survive without you. That you won ‘ t be able to survive without them. That everything will be different now and how do you deal with that? That pain comes directly from your brain, from your thoughts. Frustrating, no?

There are two ways to deal with that pain.

The first is to talk back to that brain of yours. Tell it that it is being ridiculous. That your child is ready to do this and will be fine. That you have survived their being toddlers and teenagers so you can survive their leaving. And change is good. It ‘ s not easy to talk back to your thoughts but you can do it.

The second is to remember to breathe. Big deep breaths that go down to your belly. Breath in for 3 seconds and out for 5. This kind of breathing will actually calm the stress response in your body, ease your stomach pain and help clear your head. Repeat as necessary.

#2 – Revel in their successes and opportunities.

Your child is going to COLLEGE. How huge is that?

Since they were born one of your dreams for them has been college. College opens up doors for our kids. It allows them to think deep, dream big and share it with all kinds of like-minded and other-minded people. It will clear pathways that will take them forward into the rest of their lives.

And don ‘ t forget the role that you have played in all of this. It is because of you that they are ready to fly, to leave home and thrive. Don ‘ t underestimate the value of this. Without you this never could have happened!

Most of all, they aren’t leaving you behind. You and everything you have taught them will stay with them throughout their college life, whispering in their ear and guiding their decisions. And don’t worry. They will come back. There is laundry to be done and home-cooked food to be eaten.

#3 – Cry. But not too much.

It ‘ s okay that that you are feeling sad. Of course you are. And your child is feeling sad too. Leaving home leads to mixed emotions.

Tell your child that you are sad that they are leaving and that you are going to miss them. They need to know. It ‘ s important that they see real emotion from you, emotions that they can mirror as they want.

DO NOT go on and on repeatedly about how much you will miss them. Don ‘ t lie on their bed as they pack, sobbing. Don ‘ t make a scene when you drop them off at the dorm. Even if you feel like bursting into tears, don ‘ t. There is time enough for that on the car ride home.

You don ‘ t want to burden your child with the guilt of your sadness because doing so might hamper their ability to assimilate into their new school. This is not good.

So cry ‘ ¦ but within reason.

#4 – Plan a visit. But not tomorrow.

Colleges and universities have it all figured out. Usually by October, when everyone is missing each other, A LOT, there are parent weekends scheduled. This is a weekend where the kids get to share their new home with you and you get to buy them things. Fun times are had by all.

So plan to do this (and make hotel reservations well ahead of time as they tend to fill up). Planning will make you happy.

DO NOT plan to visit your child before that. Don ‘ t stop by to do their laundry or help with their homework or just because you miss them. It ‘ s like summer camp – they need to go cold turkey from their parents to really settle in. You being around will prevent that from happening.

#5 – Take a good look at the rest of your life.

Even if this child is not your last to leave home now is the time where your life will start to change.

You have spent the past 18 years devoting yourself to your children and running your household. You have given so much of yourself, happily, but now it ‘ s time to start taking care of you.

Take a good hard look at the choices you have made that have brought you to where you are today. Take a good hard look at where you want to be in the next half of your life. Take a good hard look at what is important to you.

This is it. This is your time. You have age and you have wisdom and now it ‘ s time to start at least laying the groundwork to living the life that you have always wanted.

So there you go – 5 Ways to Survive Your Kid Going off to College and Leaving You Behind.

The next few weeks will be tough but you, and your child, will get through it. It ‘ s also a magical time, a time for your child to enter his or her world and for you to begin to grow in yours.

Embrace it. It only happens once.

Need any more ideas about how to survive and thrive? Contact me and I can help!

6 Ways to Make a Schedule and KEEP TO IT

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I have a client who is a teacher and she desperately needs to get on a schedule so that when school starts again she can be more efficient with her life. So that she can teach and continue to stay on top of the things that are important to her.

My client has tried and failed to do this in the past. This year she has me and this year it ‘ s going to happen and it ‘ s going to stick.

#1 – Know what you want to have on your schedule.

This is very important. In order to make a schedule you need to know what it is that you want on it. If you just go into making a schedule with what comes off the top of your head you are likely to miss something and that will take away from the efficacy of your work.

There will be two categories of what you want on your schedule. Things that happen every day and then space for things that will suddenly need to be done, like meetings or doctor appointments.

For my client there weren ‘ t that many items but the ones that she had were important. They included taking her meds (which she often forgot to do), eating breakfast, exercising, keeping her bedroom straight, going to bed by 11 and specifying hours that would be used for schoolwork.

Easy enough, no?

#2 – Write it down.

Writing something down, anything down, everything down, is the best way to insure that you will remember it. So once you have your list it ‘ s time to rough out your schedule and write it down.

It is essential that you use a format for your schedule that is both effective for YOU and something that you will remember to LOOK at.

Many people feel like you have to have a fancy calendar, either paper or electronic, on which to record your schedule. They feel like if it ‘ s fancy they are more likely to use it. And this might be so. But it also might not be.

Remember those chore lists you had a child? With the days of the week written down and what had to be done each day? They often were in different colors and involved stars for rewards? And remember how well they worked? I mean who didn ‘ t want a gold star?

I am not saying that you need to use that format but choose a format that will work for you. It can be a calendar or a notebook or a white board. Whatever works best!

One thing I do not recommend is using a loose piece of paper. Why? For two reasons. The first because it is likely to get lost and the second because you won ‘ t remember to look at it.

Whatever format you choose you need to remember to LOOK AT it. If you don ‘ t look at your schedule you won ‘ t be able to pull off sticking to it.

#3 – Keep it simple.

The most important thing about keeping a schedule is to make it as simple as possible. Don ‘ t have too many steps. Too many steps can cause schedule derailment every time.

My client wanted to figure out how she could take her meds efficiently and every day. She has ADD and it is essential that she take her meds so that she can function.

One of the ideas was for her to put her daily dose in a jar and carry them down to the kitchen and have them with her breakfast. I suggested that perhaps she keep them by her bed and take them as soon as she wakes up and then head down for breakfast. That way she won ‘ t forget and after she eats and then exercises the meds will have kicked in and this will help her to get out the door more effectively.

Taking that one step out of her schedule, the transportation of the meds from the bedroom to the kitchen, and taking them right away instead of later, makes the whole piece more efficient and more effective and easier to stick to because she can see the results.

#4 – Make sure that you allow enough time for each task.

It is very important when making a schedule to make sure that you don ‘ t overbook your day. If you allow only 30 minutes to get up, make coffee, shower and exercise then you are just setting yourself up for failure.

As you make your schedule take a careful look at how long you really need to do something and then add an extra 30 minutes, in case you run late and for transition time to the next item.

Also, make sure that you leave some blank space every day to write in new things that need to be done, like haircuts and play-dates.

One of the top reasons for people to not stick to a schedule is because they just can ‘ t get stuff done because they have not allowed enough time. They get defeated and give up!

And we don ‘ t want you to give up. So plan accordingly.

#5 – Do it for 30 days.

They say that once you do something for 30 days it will become a habit. And it really works. I have had a lot of success with my clients as far as changing their habits over the course of 30 days.

So start with day one. And commit to doing it for 30 days. You can do anything for 30 days.

#6 – If you skip a day don ‘ t give up.

You know how when you are on a diet and you have one night where that tub of Ben and Jerry ‘ s just calls out to you and you can’t resist? What usually happens the next day? You give up on your diet, right?

The same happens when we get off of our schedules. We see ourselves as failures for not completing our task and we give up. Don ‘ t do it! We are all only human and life gets in the way sometime.

Keep on plugging. Move whatever you didn ‘ t get done to another day and start again. Remember, you are only doing this for 30 days and you can do anything for 30 days.

Today is a great days to start implementing ways to make a schedule and keep to it!

Find a comfy seat, bring a notepad and write down everything that you want to include in your schedule. Of course things will get added and subtracted but if you can create a baseline schedule around which everything works you will be golden.

Looking for more ways to make a schedule and stick to it? Contact me here and I can help!

5 Things I Learned Today When I Spoke Up For Myself

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My kids spent this weekend in Maine with my ex-husband. Again. Second weekend in a row. Another one next week.

These weekends are very hard for me because my kids are part of a Brady Bunch family: two parents and their kids combined to make a new family. My children have a new family that doesn ‘ t include me. And it sucks.

All weekend I had been looking forward to spending today with my daughter. Yesterday she informed me that because they hadn ‘ t made bus reservations they wouldn ‘ t be back to NYC in time for our date. Our plans for today were shot.

I was furious. I wanted to scream and yell. But I didn ‘ t.

Here is the story of what I did instead.

#1 – I learned what was really upsetting me.

When I found out that my kids weren ‘ t going to be home when they said they would be I flew off the handle. All I could think about was the incompetency of my ex – how if he had planned ahead with bus reservations this wouldn ‘ t have happened. How unfair it was that he left me and that he lured the kids up to his house with alcohol and shotguns.

And then I thought about how my kids took me for granted and that I gave so much to them and that they gave me very little back. They didn ‘ t respect how upset the whole thing made me. If they did they would behave differently, my angry mind told me.

And then, because I couldn ‘ t reach anybody on the phone to yell at, I was forced to calm down. And when I calmed down it all became clearer.

Yes, I was frustrated at the lack of planning but that is nothing new and nothing that I could change. What I was really upset about was the fact that I wouldn ‘ t be spending the day with my daughter. I so enjoy the time we spend together and I wouldn ‘ t get it. (It didn ‘ t help that she would be with her father instead of me but that is for another blog).

I also realized that, to a certain extent, I felt like my kids really did take me for granted. I felt like I was always available for them and that they were rarely available for me.

Both of things were making me sad. It manifested itself as anger but I was sad.

#2 – I learned what I really wanted.

I asked myself next what I would want if I was in charge of the world?

I know I would like to make my ex and my kids better planners but I knew from experience that that wasn ‘ t likely to change. And I also know that I can only change my reactions to their behaviors because I can ‘ t change them.

So what did I want that I could have?

I know that I want to spend more time with my kids and I wanted to not feel taken for granted. I wanted them to make a little bit more of an effort to respond to my texts, to show a little more respect for my presence in their lives. And to spend time with me when possible.

Not too much to ask, no?

#3 – I learned how to share what I wanted in a non-critical way.

Okay, so now that I knew what I wanted I had to figure out how to talk to my kids without appearing critical or making them defensive. I knew that they weren ‘ t making me feel this way on purpose and I really just wanted to let them know how their actions were affecting me.

To do this I talked to them about how I was feeling. I told them that I felt like I was being supportive about the time they spent with their father (and they agreed) and that I felt sad when their lack of planning with their father interfered with the limited time I spent with them.

I told them that I knew I couldn ‘ t compete with the amusement park that was their dad ‘ s house but that I just wanted them to make a little more effort with me. And made clear to them that a little more effort was as simple as returning my texts. And maybe spending some time with me when possible.

And that was it.

#4 – I learned how to ensure that the message landed.

After I shared with them how I felt I encouraged them to respond to anything I had said. That they could push back in any way and I was open to talking about it all. They did both speak up but only to say that they understood exactly where I was coming from. That they were still trying to navigate the new world their parents divorce had put them in and that they would try to make a better effort in the future.

They did have a few excuses, as kids would have, and I let them speak them and pushed back enough for them to understand that excuses didn ‘ t make it better. They got it.

After lunch I thanked my kids for listening to me. My son said ‘ Not only did we listen to you but we heard you. ‘ And then I got hugs.

#5 – I learned that speaking up for myself felt really, really good.

I walked away from the whole situation feeling on top of the world. Instead of railing on my ex-husband and my kids for their lack of planning, I was able to turn this painful occurrence into a vehicle for change. The situation was not a new one to me and I had been biting my tongue about it all for a while. I finally stopped doing so.

And because I stopped doing so it is possible that something that has been causing me a lot of pain for a long time might be resolved.

How amazing is that?

So many of us, myself included, have a hard time speaking up for and advocating for ourselves. A big part of that is because we don ‘ t know exactly what it is that we want and without that knowledge it ‘ s hard to ask for it.

Follow my steps. Figure out what exactly it is you want and ask for it. Ask for it in a way that ‘ s not critical but that speaks to how you feel. You might be surprised at how much people want to give you what you want and will if they know what exactly it is.

Try it. You might feel like I do this glorious afternoon. Amazing.

If you gotthefar it must mean that you have something to say?
Let me help, NOW, before you go silent for good.
Email me at [email protected], or click here, and let’s get started!

 

8 Ways To Show Someone You Love Them Truly

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How important is it to show someone you love them? Very!

Are you in love? Isn ‘ t it wonderful? Every day you share with your person is a new and wonderful day. You hope that you feel like this forever.

Unfortunately, you won ‘ t. That early, heady love is amazing, but it ‘ s not sustainable. Doctors say that if people felt forever the way they do in the first six months of a relationship, it would actually kill them. Too many endorphins can damage the heart. Ironic no?

Fortunately, the next phase of love, the settling in for the long game, can be a wonderful thing too if you do it right.

So, How Do You Show Someone You Love Them Truly?

# 1- Love them as they want to be loved.

I truly believe that one of the best tools in a successful relationship is Gary Chapman ‘ s 5 Love Languages. Go to Amazon right now and download it onto your Kindle.

The premise behind his book is that there are five love languages, five ways that people express and receive love.

The languages are Quality Time, Physical Touch, Words of Affirmation, Acts of Service and Giving of Gifts.

For each person one of those things is the thing that makes them feel the most loved when they are done unto them. When a partner tries to love them using a different love language, they don ‘ t feel loved.

My love language is Quality Time – I feel loved when someone is truly present with me, listening to me, and focusing on me. My ex-husbands ‘ love language was Physical Touch – he felt love when I was holding his hand, hugging him or, yep, that too.

Unfortunately, the language that we spoke best with each other was Acts of Service – we did things for each other, like changing the oil in the car or going to the grocery store. Stuff got done but neither of us felt loved.

Check out the 5 Love Languages at www.5lovelanguages.com. There you will find a short quiz that you and your partner can both take, and you can start loving each other in a way that will work.

#2 – Talk to them.

For women, an important part of being loved is feeling connected. Men often don’t understand what that means to be connected to a woman.

I have a client who wants his girlfriend to know that he loves her. He thinks that the best way to do that is by making sure they have good memories. So, he arranges trips and dinners and other expensive things, hoping to create wonderful memories.

His girlfriend has expressed her dismay that he is spending so much money on her, and he brushed it off, telling her that she was worth it. She wasn’t happy.

I suggested that he tell her that he recognizes and respects her concerns and that he has arranged some free things that they can do together to build memories. She was happy.

For women, being seen, heard, understood and acknowledged is an important part of feeling loved.

#3 – Let them take care of you.

Everyone enjoys taking care of someone, but many of us are really bad at letting people take care of us. One of the best things that you can do to show someone you love them is to let them take care of you.

Think about how good it feels when you do something nice for someone and how it connects you to that person and makes you feel good about yourself.

So imagine how good it would feel for your partner to do something for you. So let him! Even if you can do it for yourself, let him do it. Let him feel good about helping you. It is an excellent way to show someone you love them – to let them show you the same.

#4 – Share their passions.

I have a client whose boyfriend LOVES working on cars. LOVES it. He worked on cars with his father, and he does so now with his son, and he would rather work on cars than just about anything.

This love was driving my client crazy because he wanted to spend time with her but also wanted to work on his car. So i suggested a compromise.

I suggested that she try to get interested in some aspects of his car work and learn from him so that she could spend time with him. In exchange, he would be willing to spend some time with her, doing things other than car work.

By supporting your partner’s passions, you are letting them know that you respect and love who they are as a person. And sulking in a corner because you don’t like what he is doing isn’t going to buy you any love at all.

#5 – Support their goals.

I know it has happened to all of us that our partner comes up with some pie-in-the-sky idea that is the new driving force in their lives. It ‘ s exciting and new, and all they want to talk about.

And I am sure it has happened to all of us that we think our partner ‘ s new idea is crazy.

I remember in college, my soccer-playing, skiing, manly-man of a boyfriend turned to me after a dance performance and announced that he wanted to be a dancer. I actually laughed in his face. This was 30 years ago, and I still remember the hurt look in his eyes. He never became a dancer.

To this day, I wish I had supported him. That ‘ s what people who love each other do for each other. He might never have become a dancer, but having the person who loved him believe in him would have been such a gift. Even better would not have been on the receiving end of my derision.

So support them. No matter what.

#6 – Don ‘ t be critical.

You know how you feel when you go to visit your in-laws and your mother-in-law makes some passive-aggressive, disparaging comment about something you did. Do you know how shitty that makes you feel? And you don ‘ t even really like your mother-in-law.

So imagine what your partner, who loves you, must feel like when you are critical of them.

I have a client whose wife gives him the one over every time they are headed out the door. She tells him if his hair is out of place or if his shirt is right or if he is carrying the right bag for the task ahead. And while she is quick to say Your pants have a hole in them, she never says You are perfect today, honey. Thank you.

My client at first tried to anticipate what his wife might want, but as time went on, he only felt resentment towards her criticism. He actually started not only making choices that he knew would antagonize her, but he ignored whatever she mentioned at the door.

So be careful not to be critical. If you have something to say, say it with love. And if it doesn ‘ t need to be said, don ‘ t say it. Life will go on if his hair isn ‘ t just right.

#7 – Forgive them for things big and small.

There is nothing more insidious in a relationship than not forgiving someone for a wrong. And for some reason couples who love each other are really, really good at not forgiving each other. If someone does something wrong, nothing they can do will make up for that wrong. And that wrong will be played out verbally, over and over, forever.

People are only human. We do things that hurt people. Rarely do we do things to hurt someone on purpose. And yet, in relationships, we often take the thing that someone does to us so personally that we refuse to believe that they didn ‘ t set out to hurt us. And that is unforgivable.

I have a client whose partner was so late getting home one night that he missed a date they had planned. He was delayed at work and then got stuck in traffic, and it was a disaster. She took it personally. If you loved me, she said, you would have gotten home on time. And she truly believed what she said.

The reality is is that he DOES love her. He just didn ‘ t allow enough time. And he blew it, but he does love her. And it ‘ s important for her to understand that. And it makes it easier to forgive. He was late. He didn ‘ t plan well. He blew it. And he does love her.

Of course another piece of forgiveness is that the wrong-doer must apologize for the hurt caused. Because therein lies the issue that will carry forth forever – the hurt. Not so much the actions but the resulting feelings.

So don ‘ t take things personally. And apologize for the hurt. Forgive and move on.

#8 – Never show contempt.

If there is one thing that kills love, it ‘ s contempt. Do anything that you can to keep it out of your relationship.

Contempt seems to rear its ugly head when wrongs fester, when people don ‘ t forgive when being critical is the norm and respect is lost. Contempt manifests itself with derisive comments about your partner and comments about who they are as a person.

My ex-husband had a really hard time getting things done around the house. I told him, over and over, that if he was my employee, I would fire him. And I wouldn ‘ t say it in a loving way. I would say it dismissively, almost with a wave of my hand. I can only imagine how it must have felt to be on the receiving end of my contempt.

Therapists say that when they see contempt in a relationship they know that it ‘ s close to over. So if you find yourself acting contemptuously, STOP, assess and figure out what needs to be done.

Don ‘ t let contempt kill love because it will.

Of course, there are obvious ways to show someone that you love them. You hug them and kiss them and have sex with them and tell them that they are wonderful and hang out with their friends and visit their mother. All of those things are an excellent way to show you someone you love them.

But they will have a hard time accepting your love if you aren ‘ t willing to forgive them if you can ‘ t support them and are constantly critical of them. Back up your kisses with words and actions, and they will know that you are the one for them.

If you have read this far you must really love someone and want them to know.
Let me help you, NOW, before they get away!
Email me at [email protected] and let’s get started!

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