Planning on building a nest in the mountains?
How’s about hunting for small mammals?
Not very useful, everyday stuff. I get that. You’re happy with your cosy bed and prefer your meat when it’s not running away from you.
But there is much more we can learn from the amazing creature that is the eagle.
Eagles operate on another level when it comes to their way of thinking. If we can act on just one of these things, we can start elevating our own lives.
Here are six of the top lessons an eagle can teach us.
(Although I have nothing against pigeons, I’ve used them in my examples to demonstrate the opposite of what an eagle does. It’s got a lot to do with the fact that, if a pigeon crossed an eagle’s path, it wouldn’t be one of its best days.)
1. Eagles fly above the clouds
When there is a storm, birds take shelter in the trees. Eagles take flight and soar above the clouds to avoid the storm altogether. When the pigeons are squabbling, let them squabble. Use your soaring capabilities and fly above it to a place of quiet and tranquillity. The clouds will shelter you from the unnecessary and pointless noise below. The next time you find yourself getting involved, think like an eagle and soar above it.
2. Eagles are loyal
Eagles are monogamous and generally mate for life. Behind every strong man is the love of a good woman, and of course, vice versa. You’ll find pigeons interbreeding and not being too fussy about what back they jump on. In human terms, this means lots of one-night stands that lead to your private bits dropping off. Keep your bits intact and think like an eagle – stay loyal.
3. You don’t see eagles coming
If you’re familiar with the film Avatar, they call it ‘The Last Shadow’. If an eagle’s prey saw a shadow above them, it would be the last shadow they ever saw. Be cautious about putting all your cards on the table. Not everyone needs to know your next move. The element of surprise can be effective.
4. Eagles play the sole game
There is strength in numbers, and it’s said that a wolf’s pack is its true strength. But it’s also worth noting that pigeons flock together and congregate in groups. Eagles hunt and fly alone. Bruce Willis kicked a bunch of bad guys ass in Die Hard all by himself. Don’t be afraid to operate by yourself, just like Bruce and the eagle.
5. An eagle sees things
An eagle’s sight is about five times better than ours – we can’t compete with that. An eagle will see things well in advance of what a pigeon would. But a human operating with an eagle’s foresight might be able to predict the future quicker and therefore act before anyone else. Knowledge is potential power – it only becomes powerful when you take action. When you arm yourself with knowledge and act on it, you will be steps ahead. I bet if an eagle could read you’d see them in libraries all the time.
6. An eagles tears prevent infection
Men in particular need to pay attention to this one - due to the macho demeanour we like to portray and belief that crying equals weakness. Man, woman or beast, having the odd cry is normal and OK. Eagles are so aware of this fact that their tears prevent their eyes from becoming infected. Maybe if we all had a good cry every now and again (men included) and didn’t suppress our shit, we would be less susceptible to infection ourselves?
Be an eagle.
How is your relationship with food?
Over the years, my relationship with food has been an interesting one.
I love food. And what anyone says, food is love.
I regard eating out in a decent restaurant as one of life’s few pleasures.
Because of the above, I’ve never quite cracked the body that I would consider as being ‘toned and athletic’. The machine at my gym says I’m ‘solid’ and ‘borderline obese’. After swearing at it and giving it a swift kick, I come to agree with the fact that I could benefit from losing a few pounds.
But do you not think it’s also important to strike a balance somewhere?
You can sacrifice too much in life - to the point where sacrifice means absolute torture. The thought of not being able to eat out and living off leafy salad every day sends a shiver down my spine. I’d rather tuck into a spaghetti bolognese (a vegetarian one – I’ll come to this in a second) than a garden salad.
With this said, my relationship with food has got better.
A lot of this has to do with the fact that I had to make significant changes in my diet to resolve issues with my high anxiety.
I used to live off takeaways and fast food, and without me realising it, my diet had a profound effect on how I felt, including my levels of anxiety and stress.
It’s only since I’ve sorted my diet out I’ve come to discover that food, drink, and everything else we consume is one the biggest contributors to how we feel, including our mood and well-being.
I’m no nutritionist, health expert or health freak. I won’t pretend to be an expert when it comes to diet. I can only go on my personal experience and the knowledge I’ve picked up from others. Here, I’m sharing some of this knowledge about a few of our biggest consumptions, including the things that, when addressed, can change your life significantly.
My intention with this blog is simple: To get you thinking about what you’re putting in your mouth – because you are what you eat, drink and consume.
Just by changing a few habits, whether about food, drink, or anything else that goes between your lips, it can make a serious impact on your life.
Processed Food & Sugar
‘Fat-free’ advertising is massively misleading.
What do you think when you see ‘fat-free’? You think: That must be healthy, right?
The reason it’s so misleading is the sugar content. A product, like fat-free yoghurt, might well be fat-free, but it’s crammed full of sugar – which is just as bad for you!
When food is processed and refined, like white sugar, it goes through a process that takes it from being natural to very unnatural. That’s why all the white stuff, like white sugar, white bread and white rice are so bad for us. By the time they come out of the other end, they are transformed into something that we need to think twice about consuming.
Just look at it like this: What were our ancestors eating?
It depends how far you want to go back to answer this question.
If we go back about 10,000 years, we were eating plants, meat, eggs and fish – straight off the land. It’s only been in about the last 100 years (1910’s) that we’ve started eating processed foods. In other words, our bodies aren’t designed to deal with as much processed food as we tank into them.
Our bodies have naturally evolved to have more of a varied diet, but it wasn’t designed to healthily consume things like humanmade trans fat – the type of fat you find in cakes and biscuits that increase its shelf life – commonly linked with obesity, heart attacks, high cholesterol, diabetes and strokes.
If you’ve read the news recently, you’ll also see processed foods being linked to cancer.
And where did processed food come from?
Like most other things that are bad for us, it comes about from the need for profit – the need for companies to make money. Putting food through a series of processing makes producing large quantities of food cheaper and makes the company more profitable.
The solution and conclusion?
Eat as much raw, unprocessed and organic foods as you can.
My relationship with meat, like with food in general, has been mixed.
The longest time I spent not eating meat was about six months. I have to say; it felt pretty good – to the point I’m not entirely sure why I ate meat again.
At the time of writing this, I’ve been off meat again for about two months, and this time I plan to make it stick.
One of the biggest influences in my decision was when I watched the documentary What the Health. If you haven’t seen it, the documentary explores the meat industry and tells us why a vegan-based diet is best for us.
The documentary, like so many others within its genre, has come under fire for supporting weak data. I’m not really bothered about that. For me, the message was strong enough to support my existing concerns about the meat industry.
Whether you’re into animal welfare or not, meat is one of the biggest subjects we need to address when it comes to our diet and how we feel. Why? Just take a second to think about how much meat you consume (if you’re a meat-eater). It’s a ton of the stuff.
In today’s culture, a meal isn’t complete unless there is a bit of meat on the plate. For me, that meant I ate meat every day. Now you have an idea of volume, think about these other few things.
- You are eating what the animals eat.
- Do you know what is going into the meat to preserve it (both when the animal is alive and dead)?
- How many animals are being killed daily to feed you and the world’s population?
- The thing you see on the plate is very different to the living creature grazing happily on the field.
I’m not preaching here. I certainly don’t want to make you feel like eating meat is a bad thing, and you are a bad person for doing it. Based on the thirty plus years I ate meat, that would make me a hypocrite. I’m not the type of semi-vegetarian who will slap it in your face. If you love meat, I will cook it for you.
As I mentioned, this isn’t a blog about me telling you what you should and shouldn’t eat. I’m just letting you know that, based on the facts, I decided to stop eating meat. While this decision feels right, I’ll continue with it.
When you get more educated about meat (if you choose to), you’ll come up with your own conclusions. Whether you decide not to change a thing, stop eating it, cut it down or eat meat from sources you can trace, that decision is yours to make.
If you do want to know more, I recommend watching the documentary What the Health. That, I’m sure, will lead you to other documentaries and sources that will interest you.
DISPELLING A MEAT MYTH
One of the reasons I kept eating meat was the belief I would be physically weaker if I didn’t eat it. That is rubbish. Some of the most powerful animals in nature, including gorillas and elephants, are vegetarian. And if that doesn’t convince you, go to YouTube and type ‘Vegan Bodybuilder’.
And in regards to energy – one of the most energy-zapping things we do is digesting food. Red meats, in particular, are very hard to digest and take up a lot of our energy. How do you feel after you’ve eaten a big steak dinner compared to a light salad? You need energy to cope with anxiety and stress, so it’s worthwhile having a good think about your diet and how it might be making you feel. Is what you’re eating slowing you down and zapping your energy, or is it boosting it?
*PARTY POOPER ALERT!
If you don’t wish to be party-poopered (if there is such a term), end your read. Thank you for coming this far – see you in the next blog. If you don’t mind a little more lecturing, read on . . .
At the height of my high anxiety, I would happily consume a bottle of wine every evening. One glass would quickly (and way too easily) lead to the fourth.
It was an incredibly short-term solution to a long-term issue – which was only being fuelled more by the consumption of copious alcohol.
Yes – alcohol helped me relax and took my cares away for a few wee hours.
But no – alcohol didn’t help me sleep, and I felt like absolute shit the next day. I’d wake up most mornings feeling like a zombie with anxiety hitting me instantly.
Alcohol (ethanol) is poison – quite literally – hence the term: Alcohol Poisoning.
When you drink alcohol, you are poisoning your body.
This very true fact hasn’t stopped me from drinking the stuff. And why should it? The stuff is legal and easily obtainable.
I still enjoy a glass of red - but with one big difference – I do it in moderation.
And like most things in life, when you do it in moderation using your common sense, it should be absolutely fine.
Small steps lead onto big things.
And it’s true - you don’t need to jump in with both feet to get the result you want.
This said I’ve not always operated in this way.
We’ve all heard the stories of the Dad who throws his kid (the kid who can’t swim) straight into the deep end. The kid either swims or sinks.
This method makes the Dad an arsehole, but it also makes the kid a very fast learner.
I got to a stage in my life where I got tired of allowing anxiety, fear, or whatever you want to call it, a dominant force in my life.
Maybe you’re at this stage yourself right now?
Small steps towards change were no doubt helping me move towards where I wanted to be. But it was the big jolters – the throwing myself in the deep end when I couldn’t swim – that really did the trick.
When I had a lifelong fear of heights, I got in a small plane, flew 8000 feet and piloted it. When I was agoraphobic, I got on a plane and flew 5000 miles to Vegas. When I was a private person apprehensive about sharing my experience, I wrote a book and shared it with the world.
In these experiences, was I crapping my panties? Of course I was. Did they work out perfectly? Nope. Was every part of me telling me to turn back, with my thoughts convincing me that I didn’t have to do them? Yep.
These things weren’t life or death, so you could say I didn’t have to do them.
But I told myself that I had to.
I had to because I knew I had a choice.
Behind Door #1: Keep allowing anxiety (fear) to dictate my life and continue complaining about how bad my life is and how nothing changes.
Behind Door #2: Crap my pants, but do it anyway. Expand the comfort zone I’d got myself trapped in, and grow beyond the fear.
YOU HAVE THE SAME CHOICE
Nothing will be as bad as the fear you produce within yourself.
Most of this fear is an illusion.
In other words, those ‘what if’ thoughts that you produce are as bad as it will ever get.
Think of the times you were scared to do something, but you did it anyway. Maybe you were forced to do it because you had to? Was it unpleasant? If it meant you were growing, it’s likely it was.
Compare this to a time when you were scared to do something and avoided it. Maybe you’re still avoiding it? Where has it got you? Usually, it’s an emergency trip to the dentist in agony with an abscess that could have been avoided months ago (at a lot less cost).
Choosing door #2 will allow you to look at your fear(s) differently, whatever they may be.
- The bully boss will think twice about bullying you.
- Indecision and lack of direction won’t plague you.
- The pigeon who thinks they can take advantage of you will get a sharp lesson in dealing with an eagle.
And these are just a few everyday examples of the benefits of dealing with fear head-on, rather than using avoidance to hide. Think of the possibilities.
We all have the capability to face our fear and push through it.
So let me ask you this question: What are you afraid of?
By all means, keep taking those small steps towards where you want to be.
But if you want quicker results, and you’re scared of the sea, go and swim with the sharks.
How did 2017 treat you?
How were your levels of anxiety? Did the year have lots of ups and downs? Of course it did – because that’s normal.
Good days. Crappy days. Happy days. Anxious days. It’s all par for the course.
The trick lies in getting the balance right – even better when you can tip the balance in your favour. How? is the question.
Here are seven suggestions to help you get 2018 off to the right start and manage your levels of anxiety.
1. Expand your comfort zone
When I look back at the year, I asked myself the question: Did my comfort zone increase or shrink? The honest answer is it stayed about the same. I did some things that expanded my comfort zone and other things I’ve always done – including procrastinating on a few things that I knew I needed to work on but tried to avoid. A life with healthy levels of anxiety is a life that grows – and that includes a growing comfort zone. The more your comfort zone shrinks, the more you’re allowing anxiety to dictate what you’re doing. Make 2018 the year you continue to expand your comfort zone.
2. Try something new (and different)
Talking of expanding comfort zones, I’m going to set you a challenge for 2018. I’ve even got a good name for the challenge: The Expand Your Comfort Zone To Increase Your Healthy Levels of Anxiety and Decrease Your Bad Anxiety challenge. (I tried to think of a more obvious name but couldn’t come up with one.) The way to win this challenge is simple. Do one thing that you wouldn’t normally do - something that takes you out of your comfort zone - something different. Take the class you wanted to go to but haven’t got around to booking. Ask her out on a date. Change your career and tell your boss to do one. (OK, so that’s maybe a step too far?) Do something new and different, and 2018 will be a better year than you think.
3. Worry a lot less about what people think
This is a subject I’ll be talking a lot about in 2018. Why? Because of how much it’s linked to our levels of anxiety. Social media. The way we look. What we say. The fear of people and what they think is way up there when it comes to causing high anxiety. When you sort your self-confidence out and worry a lot less about what other people think, you feel a hell of a lot better – including a lot less anxious. What other people think is none of your business. Focus on yourself. Concentrate on you and what you can control. Watch this space for lots more advice and info.
4. Laugh more
When I think about the times I was most anxious in 2017 it was when things felt serious. There are things in life that are no joke, like the a-holes who continue to do their best to bring you down. But being Mr or Mrs Serious won’t make things better. When you feel things getting on top of you in 2018, lighten the mood. Put on your favourite comedy, and have a laugh. Make 2018 the year you laugh more.
5. Get out and about
Your brain likes routine, and having a routine is good for reducing anxiety. But Groundhog Day, including being stuck in the house, is a guaranteed way to induce anxiety. Get out the house. Stop looking at the same four walls. Take a break. Get in the car and drive somewhere you’ve never been. Take a walk and get some fresh air. Book a weekend away. Do something spontaneous – something that will help you break the monotonous pattern.
6. Stop doing things you hate
We all need to do things we don’t like doing. Life is far from perfect. But life is also short. Don’t believe anything other. It is way too short to continue doing the things you hate with a passion. When you look back at 2017, what causes a bad taste in your mouth? Change it. It might not change overnight, but just identifying that you want to change and taking action to change it means you’re already steps ahead of where you were last year. Just keep making those small steps and keep taking action. Change will be inevitable.
7. Be more grateful
Think about the times you were angry, resentful, and jealous in 2017. What did these emotions do for you? Make you feel good? Make you feel less anxious? Nah. Don’t get me wrong – it’s normal to feel these things every now and again. But let these emotions take you over, and it’s game over. You can guarantee that bags of relentless anxiety come with them all. For 2018, focus on being more grateful. You can’t be anxious and grateful at the same time. A little bit of gratitude a day goes a long way.
I would have also included eating better and exercising more, but you’ve already seen this advice a thousand times already. You’ve likely got the exercise DVDs scattered over the living room floor already. But this advice is for a good reason. Just by making a small improvement in your diet and doing more exercise can massively lower your anxiety. They’re on my action list for 2018.
If you want to know your future, I can read it for you.
I don’t need a crystal ball, and you don’t need to cross my palm with silver.
I’ll give you your reading absolutely free – and I don’t even need to meet you!
All you need to do is take a look at what you’re doing right now.
Here are some questions to get you started.
Are you growing?
If you’re not growing emotionally, physically, financially and mentally, you’re not evolving. Life is about growth, and you’re either growing or dying.
What are you eating?
You are what you eat – now and in the future. What you’re putting in your mouth today is not only affecting how you feel today but also in the future.
How often do you exercise?
If you don’t feel physically good today, you won’t tomorrow – unless you change your pattern and routine.
How much do you like / dislike your job?
How you feel about your job or career won’t change unless you change it. The career decisions you make today are shaping your future career.
How many hobbies do you have?
Life is about balance. If you’re not taking enough time for yourself, including having hobbies, you’ll feel the stress later down the line.
How much free time do you have?
Do you have enough time for yourself and your family? If you don’t, why not? Unless you begin to change that pattern, it won’t change in the future.
What are the people in your life like?
You’re the average of the five people you spend the most time with. They are a heavy influence on who you are today, and who you will be in the future.
Do you love your partner?
If you don’t, why not? Can it be fixed? If you don’t believe it can be fixed, how does that impact on your future self?
What are the relationships like in your life?
Do the people around you help you grow, or make you miserable? That won’t change in the future unless you change it.
Do you read books or listen to audiobooks?
Books and learning are one of your biggest sources of growth. What you’re feeding your brain today will influence what you say and do tomorrow.
How much time do you take to educate yourself?
Imagine how much smarter you’ll be in five years if you take the time to educate yourself today. Imagine the amount of growth you’ll miss out on if you don’t make learning a priority.
Do you invest your money, or spend it?
If you’ve got more money going out than you’ve got coming in, it won’t be long before the debt piles up. How will that debt look in six months, a year, or ten years?
Reading your future is easy. You just have to look at what you’re doing today.
Listen To The New Carl Vernon Podcast: Talking About All Things Anxiety, Stress, Success & Wellbeing
I’m excited to share my new podcast with you – a new way for us to connect.
I love podcasts and use them a lot myself.
It’s not always easy reading a book or watching a video, and podcasts are perfect for when you’re on the go.
You can listen in the car, at the gym, going for a walk, at work – anywhere you can put your headphones in!
In this first podcast, we’re going BIG by covering the two biggest subjects.
I’m talking about my DP Rule, and how it can help you overcome your fears.
If you’ve read Anxiety Rebalance, you’ll most likely know about the DP Rule, and in this podcast, I wanted to give you a little more insight into how it helped me deal with my fears and overcome anxiety.
You can listen to it directly from here on SoundCloud. Or if you’re a proper podcaster (if that’s the proper term?) you can listen from iTunes and subscribe to my podcast on there – the link is below at the bottom of this post.
My aim is to get at least a new podcast out every week, and I’ll be covering lots of exciting subjects – everything to do with anxiety, stress, success and wellbeing – to help you break out of your comfort zone, make positive changes, and improve your lifestyle for the better.
Be sure to subscribe on iTunes, so you don’t miss out on future podcasts – click the logo below to go to my podcast and subscribe.
If you like what you hear, don’t forget to rate and review.
Thank you for taking the time to listen, and along with my other stuff, I hope my podcast helps you on your journey!
All the very best,
If you’re familiar with my Rebalance Scale from Anxiety Rebalance, you’ll know that low energy sits below BALANCE.
Low energy represents depression (or low mood), just like panic (on the other end of the scale) represents high anxiety.
When we get low and depressed, we get ourselves into a cycle of behaviour. It starts by not wanting to get out of bed in the morning, and the rest of the day follows in the same way.
Very quickly, we find ourselves having no energy or motivation for anything. We stop going out and seeing people, we don’t eat enough or eat too much, our sleep pattern is all over the place - the days drag on, and the cycle continues.
The more the cycle continues, the less energy we have. And that’s an issue, because what can you do without energy? That’s right – NOTHING! You’re definitely not putting yourself into a state that will help you deal with anxiety and stress.
You need to keep your energy levels up, and here are the three most important areas you need to concentrate on to do it.
Without food, there is no energy. Even if you don’t feel like it, you have to eat. If just the thought of food turns your stomach, get your energy levels up by drinking a protein shake. They can be the quick solution you’re looking for - before you’re ready to start eating well again. Foods heavy in carbohydrates (like pasta and white bread) weigh on you and burn energy quickly, and that can make you feel sluggish. Stick to foods that burn energy slower, like nuts, oats, sweet potato and brown rice. It’s also important you stay hydrated by drinking lots of water. Always have a glass or bottle handy.
If you’re not sleeping enough or sleeping too much, your energy levels are seriously being affected. I wouldn’t have been able to change my life if I hadn’t got my sleeping patterns right. Try short-term fixes, like drinking a warm glass of milk before you go to bed. Milk contains magnesium, and magnesium has a natural calming effect on you. Do this while looking at the longer-term fixes, like sticking to and getting into a better pattern and routine. Sorting your sleep out won’t happen overnight, but if you start doing the right things today, you can guarantee things will improve with time.
You’ve heard about the benefits of exercise before – but for a good reason. Exercise is your direct route to less stress and anxiety. When we use our bodies less and less, we go into slow mode. Our brain tells our body that it doesn’t need to work as hard, so you don’t. This is how you can quickly become lazy, and get stuck in an unhealthy routine. Even if your job means sitting at a computer all day, you have to stay active. Put exercise in your routine as much as you can, and the more you do it, the more addicted you’ll get. (Exercise is proven to become addictive, so very soon, you’ll start missing it!)
The Less-Stress Lifestyle is now ready for your eyes (or ears, if you prefer audio).
I wrote this book to put out a strong message.
In short, that message is you don’t have to put up with being miserable and stressed. You have more options than you think you have now, and even the smallest change can make a big difference.
To give you a peek into what you can expect, here are fifteen things you can do to create a less-stress lifestyle - these have been recently featured in GQ Magazine, The Mirror, The Sunday Mail, and Woman's Own.
I used to avoid self-help.
Just the term ‘self-help’ would be enough to put me off.
There was a real embarrassment attached to it for me.
Me? Self-help? How dare you!
My internal picture of self-help included high-fives, cheesy grins, groups of people jumping up and down, and arms raised up to the sky as people were overcome with an invisible power.
Although this is partly accurate, the embarrassment I attached to self-help was seriously holding me back.
That’s why I’ve dedicated this post to anybody who feels the same – because if you give self-help a try, it might just change your life.
Here are six reasons you need self-help and why you shouldn’t be embarrassed about it.
The cycle of being overstressed and becoming ill became too obvious to ignore.
I’d let things build up, hold things inside, not talk to anybody, and pretend I was coping just fine. It always led to me being ill.
My illnesses consistently followed the same pattern, revolving around my throat. It would start with a sore throat, which progressed onto a throat infection (tonsillitis), which caused lots of other physical symptoms (cold sweats, fever, headache, neck ache, nausea, lack of energy) leaving me completely bed bound, normally for weeks at a time.
Not uncommon. I’ve known anxiety sufferers who have spent months at a time in bed. In an effort to protect themselves from the stress they’re trying to bury their bodies completely shut-down.
Some of them recognised their symptoms as being stress / anxiety related, and others lived in denial, like I used to - probably because like me, they saw being ill as a weakness, and didn’t want to face up to the reality that being bed bound was caused by anxiety / stress.
Why can’t I cope with the stress that life throws at me? Everybody else seems to manage it.
(Obviously not true, but that’s what you believe when you’re not feeling great.)
It’s a horrible cycle to be trapped in, but is it breakable. The key to breaking the cycle lies in regaining your balance.
ANXIETY REBALANCE COURSE
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