How Do You Beat The Anxious Bug

Do you get often bitten by the anxious bug? Well we all, at some point of time guilty  in this area; However the truth is, you do not need to go through this and it is easy to beat anxiety & stress with just a few changes through the day.

Anxiety and stress are nothing but emotional responses of ours, based on our conditioning, environment and internal  dialogue. I have noticed that over the years that it is the little things which pushes one over the edge. It is imperative to be absolutely in control of our emotions at all times.

Over the years whilst working with people, I have developed an unique habit change which has proved extremely effective with my own clients in reworking their emotions. It has also helped condition them to handle the same situation in a far more positive manner,which otherwise would have at most of the time pushed them over the edge.

As with any habit, change from the inside takes patience and loads of determination which unfortunately is not something bought across the shelf. Some of the steps each one of you can take in the right direction to beat the anxious bug from overwhelming you are -

Plan ahead: Spending a couple of minutes on planning the day will, to a great extent ensure that you are not weaned towards being anxious the whole day. I am aware you cannot plan everything to the wire but for a majority of things, if we can come out with a workable plan then it does us a world of good.

When I Coach my clients, they come up with some amazing insights on overcoming their anxiety producing beliefs and figure out a way to nip them before they even pop up. This according to me plays a big role in developing an empowering habit going forward.

De clutter the external & internal environment: We are, what we are exposed to day in & day out. The easiest thing to work on is our immediate environment. Work on changing our physical environment makes a huge shift at the sub conscious level. If your work or home environment is clean and tidy usually our thoughts also run in the similar fashion.I am talking with experience over here and I have seen more than enough shifts in internal thoughts by just working on the exterior.

Working on the internal environment takes some practice but once mastered,it is easy to let go of all unwanted thoughts and replace it with positive ones. To begin with, I would advocate working on a couple of them which are not high on the intensity scale. Remember all these are thoughts over which each one of you have absolute control.I always insist on taking ownership & that is when the real shifts do begin to appear.

Visualize in creating the path: When I touch upon this particular habit, most of the people mistake it for dreaming. When we focus on the things which are yet to happen by connecting with most of our  five senses it is called as visualization. Remember the brain cannot make out what is real and what is visualized. It only processes the data accordingly. The key, when it comes to working on your anxiety level is work on visualizing yourself handling the situation calmly, peacefully and with absolute control. When we spend some time in conditioning our own mind towards it, there is a sense of déjà Vu  when it happens in reality. I have experienced this on my own as well as with so many of my clients.

Log in enough sleep and meditate: Somewhere over the years I have realized that a regular sleep pattern plays an important role in regulating our stress hormones and one’s anxious attacks. Therefore by enabling a regular 7-8 hours of sleep you are building a good foundation for the future.Also this gives a great opportunity to work at the sub conscious level,which I will touch upon through a separate Blog article in the near future.

By incorporating a ten- fifteen minute ritual of meditation, you are on the way of overcoming your anxious habit and in no time you will notice the difference. Meditation is also a critical factor which one can do, along with most of the steps discussed. Work on a mix and match approach which in no time it will get ingrained at the sub conscious level.

If one is always anxious and stressed I have seen more often than not that the person is not taking the control of the things which he/she needs to have. This eventually leads to outages in other areas which might prove extremely costly. I am sure some of you could relate to my words either through your own experiences or those of someone around you. As always I would love to hear from you on the discussed topic or on anything in particular on my Facebook Fan Page  or at mail Id coach@satishrao.in

What Is Wellness Coaching All About?

When I  tell people what I do for a living, most of the them stop in their tracks & Yes you guessed it ask  - “what the heck is a Wellness Coach ?“ The best I can do about this is make out a Blog, since Friday is the health Blog day, as most of you would have already noticed in my writing style.

Wellness means different things to different people. For some it might be to create a perfect work life balance. For others it might be to work on their emotional binge eating and with so much technology around some engage with me to just be more active. Wellness is such a broad term.

It is very difficult to fit into a niche especially when clients come with so many challenges, both at the physical & emotional level. For me “Wellness” is being fit & healthy at both these levels. I work with clients to help them become their best at both the levels. Some of the ways I go about working as a wellness coach are -

Identity the client’s needs and Analyze their present situations:It is imperative to first understand as to what the client wants and as a Wellness Coach I always begin by Analyzing the present situations. Only by knowing the present and to a certain extent the past, can One begin to work on the future.Most of the people do want far too many things,but by a good coaching conversation,one can usually come up with the most important needs of an individual.

Work on creating both short & long term goals:Goal setting is critical in any endeavor and it is no different in this case.Short terms goals are important to create change and the shifts which happen in no time. However to make it a permanent habit,One needs to work on a long term goal which is nothing but working at the sub conscious level. Once any changes are done at this level, then at most times it does become permanent.

Ensure the client is motivated & help in developing a New long lasting habit:Motivation is the key and I am a big believer that self motivation is the best tool,with which each one of us can Anchor ourselves. Once we depend on the external motivational factor then it is hardly a matter of time before one runs out of steam.

As a wellness Coach, the most important factor is to ensure that the client develops a powerful strong motivation muscle. Once this is developed, then it is just a step away to work on developing New habits. Working on these new habits at the sub conscious level, one  can make it permanent in the long run and this I can say with experience.

If someone approaches me for weight loss, then as a wellness coach my first priority would be to get to know you, find out your strengths and weaknesses and then suggest habits you should build to not only help you lose weight, but to keep it off for good. Therefore you would have figured out that, I personally work in an entirely different level and not as your regular fitness trainer.

Most of the time, I am aware that there is a deep rooted emotional issue, which impacts physical well being in an individual. Since I also work on the emotional area, it is that much more easier for me to comprehend things quickly & customize things accordingly as we move forward

Now weight loss is not the only area I work on with clients. People need help with many aspects of life be it their career, relationships or even personal issues. I believe that a good Wellness coach should be able to work with a client on a multi dimensional platform since we as human beings are extremely complicated. With stress playing a big role in impacting our life it is imperative that I work with a client from all perspectives.

Since I work with individual clients only through Phone or Skype it is that much more convenient to connect with each other  irrespective of which part of the globe one is present.Another area which I  work on is Group wellness coaching. Here I go to companies and give seminars  on Wellness to a group of 25-30 individuals and help them address most of the common, wellness issues.

Therefore in case anyone of you or someone whom you do  know, needs to work on their wellness, then you can share this Blog article of mine. Will look forward to hearing from you as to what you thought about the  role of a wellness coach  was, before you read the article.Do you think a wellness Coach is the need of the hour,especially when people give least importance to their overall well being.Do share your thoughts on my Facebook Page or you can mail me on Coach@satishrao.in

How To Overcome Negative Thoughts And Actions

Have you been struggling with managing your Negative thoughts and Actions lately? Well worry not,Negative thoughts are normal and most of us, at some point of time, tend to have it. some of us are more conditioned to think Negatively and eventually follow up with a negative action,which over a period of time does become a habit.

Usually my clients, friends & Acquaintances ask me about how to overcome being negative. As always there is no one size fits all approach but a series of them which I will try and decipher in the next few paragraphs.

 It is perfectly normal to have negative thoughts: Well as humans we are bound to have negative thoughts in our mind more often than not, but the real crux is when we have it rather frequently and a pattern begins to set in. So my thoughts on this are, that it is absolutely normal to have negative thoughts and actions to a certain extent. If you are aware of this then this is the biggest step you are taking towards working on it.

I have had my clients realize that they were negative in a particular incident  and could have managed to be a lot more positive. Once you do accept that it is normal, then it is that much easier to move on to the next step.

 You do not have to believe your negative thoughts: I had worked with a particular client, couple of years ago who was extremely negative towards her own immediate family. When during the Coaching call, I asked her as to why she had to believe her negative thoughts, she was flabbergasted.Couple of days later she reached out to me and did convey that, she had stopped believing her negative thoughts and now there was a lot more clarity in her outlook with  her family.

She did feel that an invisible wall had come down which was what probably, making her turn towards being more negative.Over the years I have always asked my clients as to what makes them believe their negative thoughts, thereby fueling them in the long run. So the best option which is very much in your absolute control is to stop believing your negative thoughts.

 Replace your negative with positive thoughts: One of the most effective ways to deal with negative thoughts & actions is to replace it with an empowering positive thought or action. We know that a human mind can either have a positive or a negative thought at any point of time.Therefore you are in the driver’s seat with all the control at your disposal to ensure which one is present.

Another important thing one can do is to, figure out from where the negative thought is originating. By doing some introspection or Analyzing the whole incident, you are sure to figure out how and why this is triggered. The next time this thought is triggered, you are ready to deal with it. By being prepared, half the job is done and to reinforce it, as an empowering habit the ritual mentioned below is what needs to be followed.

Visualize yourself being absolutely positive: We might do most of the things right at the conscious level. However if the operating system is not changed, then it is just a matter of time before you go back to your original habit which has been conditioned over the years.

what eventually makes the difference is to see yourself overcoming the negative habits and doing the positive action day in and day out. Remember for any new habit to set in, it takes at the least 3 weeks. Therefore it is a step by step approach by which one can a replace couple of negative habits or for some even a bunch of them.See what suits you & begin accordingly.

 What I have seen & observed over the years by working with people is that once they begin to take some positive steps in terms of those mentioned above, the issues around them will begin to disappear and the mind will work towards being more positive and forthcoming.

Negativity is all around us & unfortunately, it is becoming more prominent in our day to day life. Over the years I have stopped myself getting exposed to negative people, media or even environment and this has made a huge difference in my own life. We are eventually what we are exposed to day in and day out. Therefore the choice is yours, to move away from negativity or succumb to it, just like so many of them who drown in its murky water, never to rise again.

I would love to know how much an impact, has negativity or a negative person done to you and how you have managed to overcome it. As usual do take some time to share your experiences on my Face book Fan page or at my mail Id coach@satishrao.in. 

 I  will look forward to hear from you.

How Being Fit & Going Green Complement Each Other

As some of you already know, over the last few years I have been working on making my life simpler.I have tried to achieve this, by working towards being fitter,healthier and most importantly becoming a complete vegetarian. All these things go hand in hand and this has made a big difference in my own life.

As we all know that making life simpler is what most of us would  aspire for. I can relate to the fact that over the years making my own life sync with what I really want, has made a big difference. Even though I am nowhere close to being perfect in what I do, I can at the least say that I have moved a lot more forward from the place where I began my journey. I would like to share my own learning’s through these next few paragraphs in the hope that some of you will probably consider emulating it in your own life.

Completely becoming a vegetarian: One of the biggest shifts which happened to me over the last few years was moving away from the “eating anything which moves habit” to becoming a complete vegetarian. It was not easy since we are most of the time influenced by family & friends. It is always difficult to resist temptations more so when it comes to food. What I have learnt along the way is that becoming vegetarian does not have to be an uphill climb. With latest Research proving that Vegetarians are healthier and live longer it is one more reason to turn towards becoming a vegetarian. The Simple strategy is to replace all meat products with fresh fruits, vegetables and legumes. Becoming vegetarian is the first & easiest step one can take towards being fit and healthy.

Consume less: Eating less food does not mean you need to starve, but the key is to eat healthy and make sure that our basic nutrients come from different sources. A Calorie deficit with some regular exercise will eventually make you burn more calories and this will play a key role in keeping your metabolism always at an optimum level. I notice that by including less food, the system will run efficiently in most of the people. There is a spike in energy levels and not to mention the positive change in the thought process which according to me is the key and also because most of them might not realize. This takes some practice for sure, however over a period of time, you will not only save your waistline but also a lot of resources.Consuming less food, has for me worked wonderfully well in other areas of my life, since  this pattern is embedded @ the sub conscious level.

Simple exercise: Again exercise need not be a complex ritual; anything which suits you, can work wonders. I have many clients of mine who have worked on walking more by being more creative or incorporating simple things which make them be on their feet for a couple of hours. Remember even if you can stand for a couple of hours, it is a great opportunity to burn more calories. Once you have taken the first few steps above, I believe that there is a tremendous shift which begins to happen which make you move towards things which you otherwise would not have done.

Over the years i have become more healthy in the mind and body by incorporating these simple strategies, I have noticed a tremendous change taking place from the inside out.We see so much wrongdoing and negativity around us &  the only way we as individuals can make the society more sustainable and conducive to future generations is by working on things which will eventually make each one of us more empowering and positive.I am sure that a lot of meat eaters might disagree with my thoughts.I would be glad to hear any disagreements and as always will look forward to hearing from all, through my Facebook Fan page or at mail Id coach@satishrao.in

Simple Strategies To Flip Around Your Life Completely.

Working with a substantial number of people, over the years, in helping them change their lives has made me absolutely certain that there are clear strategies one can do to improve. These are – think more positively, be more focused and most importantly be in absolute control of your emotions. Well if you are surprised, like a few of them, then I can try and make it as simple as possible. To begin with -

Make your Environment Optimistic: Work towards making your immediate environment more optimistic and you can eventually condition your mind to act optimistically. A small shift in exposing our sub conscious mind towards being optimistic has helped many of my own clients be more optimistic. Some of them have worked on innovative ways towards being optimistic and I’m sure each one of you can figure out something, if you are keen on changing your own life.

Compliment others: The Easiest habit to inculcate,according to me is to compliment others, be it their dress sense or even something as small as their positive outlook or actions. Even though we do come across many opportunities everyday in our life, we do not take a second to stop and compliment others. I have worked on this diligently over the years and it has made a huge difference in my life. What happens when we make the effort to compliment others is that, we are training our own brain to see the good in people & the world in particular. Over a period of time this habit will lead you to eventually see the good in yourself and this is the biggest takeaway.

Identify Emotional Triggers: Humans are as we all know are creatures of habits. By working on what triggers the Emotional rollercoaster within us, we can work around it and be prepared. I always make it a point to spend considerable amount of time with my clients when I work with them as their Life Coach to identify the triggers. I then help them be less emotionally reactive and more tuned in to the present. If you need to work on this alone, daily introspection will help in a big way.

Practice Mindfulness Meditation: Meditation has opened so many doors of mine and of my clients at the sub conscious level. By investing just ten minutes a day One can completely get the control of the operating system within each one of us. Do refer my previous Blogs on Meditation and you will be on the way towards Mastery of your own mind in no time. I always advocate doing this first thing in the morning. However this is not a rule and one can do it at any time of the day when it suits you.

Visualize and express Gratitude: Visualization is nothing but seeing the things you want to happen in the exact way you would want it to unfold. By Practising visualization you are conditioning your own mind to work towards the reality. Remember your mind does not make out the difference between what is real and visualized. It just processes the information. Another important factor which comes very close to conditioning your mind along with meditation & visualization is showing Gratitude. Somewhere people have stopped showing this side of the human face. I believe that taking time everyday to show some gratitude to others will go a big way in conditioning your own mind in seeing the good in others and eventually in yourself.

I come across many people in my professional career as a Life & Wellness Coach who feel that they have absolutely no control of their Life. Life for them seems to pass away in a blink of an eye without any opportunities. However each of the steps I have discussed above is very much in your control and grasp. I have seen that by making it simple and uncomplicated, some of the biggest changes appear. Some of them say it is magic but that is why I believe that Life Coaching is very effective and Life altering. I am sure you will have plenty of thoughts on this Blog of mine. It would be great to hear from you on my Face Book Fan Page  or at my email id coach@satishrao.in

How To Develop & Build The Wellness Muscle

The Wellness Muscle is a metaphor for developing a healthy habit both @ the physical & Emotional level. With more & more people neglecting their health, there has to be awareness spread around for people to be more responsible towards their well being is what I intend to touch upon through this blog article.

In my own case, it was not until my body began to rebel and refused to perform, due to a lack of exercise. This made me begin an exercise regimen over the last couple of years, from which I have never looked back. Incidentally ,there is an easier way for each one of you to work on becoming healthier. You should not necessarily suffer through a cure. First things first -

Be yourself:  When I interact with people who are mostly working in high stress jobs, I realise that they do not expand their horizons. They only consider a few options of getting healthy. I always advocate that if some kind of exercise does not seem like a fit with you or you cannot relate to it, like I couldn’t with Squash, dump the idea and figure out what exactly fits you. When you began to move towards the direction of your choice, you have already begun a step forward  on a positive note.

Clear the Junk: I have noticed over the years that, when an individual’s mind is in chaos, it is a stretch to make and take decisions to develop any new habits, especially regarding one’s health. Mostly the mind is filled with unwanted Negative and limiting thoughts which will derail each one of us in moving forward. These thoughts have been harbored and fed by you alone. You have absolute control in ensuring that, they do not make you lose your focus & purpose in life. Work at the Emotional level, to clear out as much as junk as possible and you will create more opportunities to be yourself.Remember when you remove unwanted things from your mind,you are creating space for new things in your life.

One step at a time: There is absolute magic in starting small and ending big. I can vouch for this, since this is working brilliant  in so many areas of my own life. When you take small steps, there is ample room and time to maneuver, if you slip up (which you will). By working on small changes, both at the Emotional & physical level, you are Re-conditioning your mind to accept the changes and eventually make it permanent.There is absolute magic in working at conditioning both these areas at the same time and I do believe strongly,that each one feeds on the other.

Move out of the comfort zone: Our mind & body is so conditioned that we will get comfortable in a situation (be it positive or negative) and thrive in it. Therefore the idea is to always move towards challenging yourself by stretching a little bit, now and then. I am comfortable running a 5 K in less than  30 minutes. I am planning to stretch it to 10 K sometime this month to help my mind and body move out of the comfort zone. By doing this, I have realized that one can add energy & excitement to the overall Wellness Goal.

Celebrate and share your process: It is extremely important that you let people who matter to you, know your progress if not in a direct way. By sharing your insights, you are not only doing yourself a big favour, you are also ensuring that you are inspiring others to emulate you and build their own wellness muscle. With technology at our fingertips, we all can use it to positively impact others.

Over the years, I have seen my clients develop some incredible discipline and motivation. Most importantly they have begun to enjoy the journey of building their own wellness Muscle. This has helped them to improve in the most important areas of their life. With more & more people succumbing to Emotional instability, it is imperative that each one of you begin to work on your own Wellness muscle. I have shared some of the ways and not necessarily all, to develop a strong Wellness Muscle. I hope that some of you do realise, how important it is to develop this area of one’s life. I would love to hear from each of you,as to how you intend to work on developing your own Wellness Muscle on my Face book Page or at mail Id on Coach@satishrao.in

Life Lessons From Kaiser

If you are wondering who Kaiser is – well he is about a year old Labrador retriever who was abandoned, rescued & finally adopted by me. I have always been a dog lover and as some of you can probably relate, the lessons in life, our pets can teach us is priceless.

Kaiser who is with me for less than a week, has taught me more than any book or person could teach me in a year. When we open ourselves to compassion, unconditional love and gratitude, the world around us changes for the good. I am sharing some of the lessons learnt through this week in particular and over the years with my previous pets -

Live for the day: The biggest lesson I have learnt from dogs, is that they live in the present & eventually have more enthusiasm, joy for life & most importantly less worry. I have seen over the years, that people who are unhappy and stuck in life are those who spend time regretting the past and worse, worrying about the future. Some things will not change & there is no use in trying to change it. Kaiser somehow has taught me that you need to accept things as they are and move on by letting go off the shackles.Even though he is in so much pain, it does not stop him from just living the day with so much of  Love & Gratitude.

Make everyday a gift: Over the last couple of days, I have observed that Kaiser makes everyday life so exciting. He is the first person I see, when I wake up early in the morning and he is overjoyed to see me. He shows his enthusiasms for the simple joys of everyday life. He is so excited to go for his walks and other small things, which we as humans forget by being sunk in our daily routine. I have realized, in this one week that everyday can be special for each one of us, when we take the time to look at small things and be happy that we are able to do it on a regular basis without batting an eyelid. If only we as humans do not take things for granted, then life for sure will be different.

Find the right balance: Kaiser needs his exercise, lots of warmth, love and a structured environment. I feel that, we as humans also need something similar. By working on a right balance, dogs do not focus on any particular situation and in the bargain do not neglect the most important areas of their life. I receive a lot of calls from people across the globe, who are way off the track and are spending far too much time on a particular situation, thereby forgetting that life is about maintaining the right balance.Once you begin to work towards creating the right balance,then lot more areas will fall in place.

Find your purpose: I have noticed that Kaiser has changed over the last couple of days, as he seems to have found a purpose and is trying to get there for sure. Even though he cannot express the same in words, I can see that he is trying to figure out his bigger purpose. When we take the time to discover our purpose in life, we feel more fulfilled and our life feels more meaningful. I remember working with a few clients who after realizing their purpose have progressed incredibly and never looked back since. Finding the purpose is the key, which will help us navigate through life’s surprises.

Over the last one year working as a full time “Life & Wellness Coach” without a pet, there was something which was not right. I realise now that having a dog beside you can make a world of difference. They are absolutely focused, non judgemental & faithful. Having a pet, has made a huge difference to me, over the years and more so, during the last week when Kaiser, came to me whilst he was going through a tough time. Over the years, I am sure he will teach me more, by just being himself. I am looking forward to learning a lot more from him. If you do have a pet or are a pet lover, do let me know how much of a difference it has made to your life.If you are looking at having a pet of your own, I would say “just go for it” as it makes a big difference for sure. I would love to hear from you as to how pets can make a difference in our lives,if we are ready to learn from them, on my Facebook Fan Page  or at mail id coach@satishrao.in

Being Healthy & Fit Is Not Rocket Science

Over the last couple of years I have worked with quite a lot of people and made them realize that being healthy, both at  the Emotional & Physical level  is just about following 3 fundamental rules. Yes, if you can already  see them coming they are – Eating healthy, Exercising & Consistency.

As with a tripod, all the three legs are critical and the balance tends to alter if any one of the areas is not in sync with the other. Working with people as their Life & Wellness coach over the years has made me realize that keeping it simple, works wonderfully well. “Uncomplicated is the key” and the way to go forward. Hence I always make it a point to avoid technical jargon’s or in-depth assessment of any particular area. To begin with I would like to focus on the area to begin with,which is  Eating healthy -

Eat every 2-3 hours: By eating every couple of hours you are ensuring that your body does not go onto the reserve mode,which according to me, causes the most & long term damage.  This also helps in keeping the metabolism spiked & blood sugar level steady. I remember that when we were camping  in the higher altitudes of the Himalayas, we used to keep our camp fire burning for hours by adding small quantities of wood every now and then. I see a huge  similarity in both these areas.

Eat complex carbs & Lean protein: Try and keep your diet rich in complex carbs like whole wheat, nuts, legumes and certain fruits & vegetables. This will ensure a steady energy supply. Lean protein source could be chicken, eggs, fish, beans, nuts, legumes, and lentils. See what suits you and work on it accordingly.Both of these play a critical  role in the overall wellness of an individual.

Do not look for perfection: It is humanly not possible to eat healthy all the time. What I have seen over the years with my clients and myself, is that if you are conscious about eating healthy you will slip up like me at times, but there will also be a huge effort in making the next meal healthy. That is the key, which cements the internal shifts and also what  makes the big difference in the end.

The next area would be Exercise

Look at working out 3-4 times a week: Exercise need not necessarily mean working out in gym  or running long distances. Any kind of exercise which makes you be on your feet(so the choice is plenty) is good way to start off. Try to do it regularly for 30-40 minutes a day at the minimum 3-4 days a week.

Bring in the fun element: By working on making exercise a fun activity your brain does not consider it a threat. Like me, you will eventually look forward to working out. This could happen if there is some wonderful music being played in the background or if there are a great set of people for company. Once you work on the fun component, there will be no looking back for sure. Sometimes it helps to know how the human mind works. Therefore making it a consistent habit, is what would be the last area of focus

Once you are focused in both these areas, then you are by default riding the consistency wave. Just like a good surfer who catches a good wave, you will tend to ride it and make the best use of it. The three things I have mentioned will play a big role in improving most  of  the areas of your life to a large extent. If you are creative and open minded, then you can use the same principles in other areas of your own life. When it does come to investing on yourself, do whatever it takes to do, because the biggest investment one can do is on themselves & like me  you will never regret on it.

Many people with whom I do interact, think that staying fit is a huge challenge and they see it as an insurmountable mountain. Technically they tend to give up even before they start. My challenge was to make it a part of everyone’s lives by just focusing on the basic and keeping it simple. The whole idea of this Blog post was to make it as simple as possible so that anyone could begin the journey to being fit and healthy. I would love to hear as always from you, on your thoughts and how much of an impact these pointers have on you. Will look forward to hearing from you either on my Face book Fan page or at my mail ID coach@satishrao.in