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.
When stress mounts up, it feels like a never-ending flow of one problem after the other!
If it’s allowed to, stress continues to grow until it gets to a point where we feel like we can’t cope. That’s when we walk around feeling as though a ton of bricks is on our back.
It doesn’t matter who you are. Nobody is immune to stress - no matter how strong, organised or capable you think you are.
Stress can hit anybody at any time.
Here are three things you can do to immediately stop the flow of stress pouring in – and protect yourself against it better in the future.
1. Take immediate control
We get stressed when we feel out of control. As soon as we feel like we’ve taken back control, the feeling of stress and anxiety subsides. That’s why taking immediate control of whatever it is causing you stress is the best way to deal with it. It’s also the reason why stress will quickly get out of control if you let it. Don’t sweep your problems under the rug. Those bills you put in the drawer aren’t going anywhere. Although you might get some short-term relief by pretending your problems don’t exist, the long-term effects are potentially a lot worse. A lot of stress and anxiety can be avoided when we get brave and deal with our challenges head-on by taking immediate control.
2. Break it down
The quickest way to deal with any problem is to break it down. When a giant problem hits your desk, your doormat or your phone, it will feel daunting. You’ll think to yourself: ‘How the hell am I going to manage this!’ By focusing on the BIG problem or challenge at hand, you’ll convince yourself that it’s impossible – and that’s when we feel like we can’t cope. Forget about the BIG issue for now. Instead, break whatever it is you need to do down into small pieces. Think about the next small step that you can take, and focus on that. When you get that done, you’ll go onto the next thing, and then the next – and like a snowball effect, your challenge is getting easier at every step – until you look back and all of a sudden, it’s done.
3. Stay on top
‘Staying on top of things’ is a commonly used saying, but have you stopped and thought about why we say it? What comes to mind when you think about being on top of things? It feels like you’re in control and dominant, doesn’t it? Imagine feeling like this from this moment forward. Imagine a life where you knew you could handle anything that came your way. The truth is, there is only one thing stopping you from feeling like this, and that is you. In other words, you can decide from this moment forward that you can handle anything that comes your way – and there is no reason why it’s not the truth. You’ve got through 100% of your challenges and problems so far, so what’s stopping you from knowing you can get through 100% more? Keep reinforcing this knowledge and belief, and you’ll stay on top.
From time to time, low mood hits all of us - some of us more often than others.
There are different levels of low mood, from having a bad day (which happens to us all) to the very extremes of contemplating suicide.
However you’re feeling right now, I want you to know that you always have options. There isn’t a situation or scenario that can’t be changed.
If you are even close to thinking about giving up, or you feel as though your low mood will never lift, I want you to consider these four important points.
Chester Bennington and Robin Williams appeared to have it all. Fame, fortune, family – everything that we perceive you could desire. But it wasn’t enough. They ended their lives by committing suicide. All the material possessions and money in the world doesn’t mean anything unless you’re filling the gap within you. And that gap is everything to do with your purpose. When you’re being true to yourself, you’ll discover what it is that drives you – that is your purpose. When you have purpose, you have everything to live for. Having purpose will lift your low mood much quicker, and feeling down won’t affect you as often. If you’re feeling stuck and struggling to find your purpose, a good start is to help others.
In some cases, when you feel as though your low mood has been around for ages, it’s easy to believe that it’s never going to go away. You feel as though your life will never get better, and you end up settling for the fact that things will never improve. But the fact is, low mood is temporary, however long it is. Just like problems – all problems are temporary. Remember that tomorrow is a new day – a new opportunity to do and be something different. You’ve already got through 100% of your problems. That means you’ve already proven your strength. Use this strength to remind yourself that how you feel right now isn’t fixed, and it can change if you want it to.
It’s time to beat away those grey clouds, and one of the quickest ways you can do it is by getting your focus right. When we’re feeling low, we focus on everything that is bad. When you consider that you’re going to get more of whatever it is you focus on, you appreciate that this is the reason you end up going around in a cycle of misfortune and bad luck. Ditch the ‘what ifs . . .’, and focus on the things you can control – the things that are going to push your life forward, and not hold you back with false beliefs. Focus on the things that count, like your goals and hobbies.
The cherry on top of all of these points is action. The one thing that took me out of feeling like shit is action. Plain and simple. If it weren’t for me taking action, I’d still be lying in bed anxious, worried and stressed about all the ‘what ifs . . .’. Taking action was the one thing that got me out of the mire. It started with me making a choice: either stay as I am or take action and do something about it. Taking action doesn’t need to be anything extravagant. It can be something small. The main thing is that you just take action, because like a snowball effect, it will lead to more action. Before you know it, your low mood (depression) no longer affects you the way it did previously. You’ll still have bad days (there is no getting over that – everybody does), but they will be fewer and far between.
Listen to my podcast on Getting Over Feeling Low.
A few days a go I was a pilot for the day and flew a small aeroplane. (The headphones give it away, right?)
It was only a few years previous that I wasn’t able to leave my home.
I also had a lifelong fear of heights – and there I was – 3000 feet up in the air, controls in my hand, with the Silverstone race track underneath me looking as small as a toy Scalextric track!
So, how did I do it?
How did I look at the small plane, barely big enough to hold two people, and pluck up the courage to get in it and hit the skies?
I USED A TRICK.
It wasn’t simple, but I use this trick for all things that take me out of my comfort zone and crush my fears.
It’s the same trick I used to help me get through the tough times when anxiety was biting hard – basic things, from leaving my house, to the bolder things, like standing on stage in front of hundreds of people.
This same trick can help you break through your comfort zone, overcome your fears and achieve things you never thought possible.
The method works by tricking your subconscious mind. When you feed your mind with images and scenarios, and you keep doing it, over and over again, it can’t distinguish these thoughts with what is real.
That’s what makes this trick so effective. You can literally imagine and think up anything you like. You can simply do and be anything you want.
Don’t take my word for it. Try it for yourself.
Here’s how to use this simple but highly effective trick in three steps.
Think about something you want to do. Something you’ve wanted to do for some time, but you haven’t quite plucked up the courage to do it. Some common examples are public speaking, asking somebody out on a date, or asking your boss for a promotion or pay rise at work. It can be as big or small as you like.
Find somewhere quiet and close your eyes. Replay you doing what it is you want to do in your mind, over and over again. Picture yourself doing it perfectly. Speak the words you would say. Imagine the setting in as much detail as you can, as vividly as you can. This step is as good as practising it for real, because like I mentioned, your subconscious mind can’t distinguish between what is real and what you’re telling it is real. The more times you can do this step the better.
Go and do it. Don’t pretend that you won’t feel any fear because you will. You need to feel nervous and have adrenaline to help you achieve what it is you want. Without nerves and adrenaline, you’re not human. The trick is to accept them and use them to your advantage. Don’t fight them, but embrace them. By doing the first two steps beforehand, you’ve made the task of doing what is it you want to do 100% easier. You’ve also increased your chances of doing it by 100%.
Keep listening to my podcast on ‘how big is your comfort zone?’ to help you with this trick, including breaking through your fears and achieving the things you’ve always wanted to do.
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,
Yesterday, I watched the film, The Cat in the Hat, with Mike Myers.
If you’ve not seen the Dr Seuss classic, it’s about a big talking cat who turns up at a house with the aim of bringing more happiness to two miserable kids – you know – every day normal stuff!
To gauge how fun the kids are, he pulls out a big contraption called the ‘Phunometer’.
The cat plugs the Phunometer on the girl’s head, and straightaway, the gauge swung around to the least fun setting.
This is the bit that made me chuckle – what the last setting was.
For a kid’s movie, I thought that was pretty accurate!
Looking back at my most miserable times, when anxiety was biting hard, and stress had its grip on me, ‘control freak’ summed me up well.
I struggled to get enjoyment out of anything. I could be sailing around the Caribbean and still find something to be miserable about!
What are you like when it comes to wanting control?
Anxiety and stress will want you to try and control everything – it makes the job of keeping you safe a whole lot easier. Plus, an anxious and stressed brain doesn’t like unfamiliarity or change. It likes to keep things exactly as they are, even if it means being miserable.
But the simple fact is we’re not going to be able to control everything in our lives, and by trying, we’re only punishing ourselves.
LEARN TO LET GO
Take those white knuckles off the roller coaster you call life, and learn to let go!
Start embracing and appreciating the fact that unexpected things are going to happen. Expect change.
Take the frown off your face, unclench your fists, drop your shoulders and loosen that neck!
Take a deep breath, stick a smile on your face and put your favourite comedian on.
Do it, even if you don’t feel like doing it – that is kind of the point.
The tenser you allow yourself to get, the more anxiety and stress will continue to attack you.
Learn to break the habit by learning to let go.
Accept and embrace the fact that you don’t have full control. The instant feeling of relief you get from that alone is priceless.
With time and practice, the more you learn to do it, the more natural it will be for you to deal with situations in an entirely different way.
You’ll no longer hold onto the false belief that you can control everything in your life, and you’ll feel a million times better for it.
Nobody knows what’s around the corner.
A job loss, a bereavement, an illness – lots of us are affected by these things daily, but we don’t equip ourselves to cope with them well – so we end up getting stressed and anxious to the point we struggle to cope.
It’s because we don’t like change. Change causes us big anxiety and stress.
We like things just as they are – that way we know exactly what’s going to happen. The more predictable something is, the less likely it is to cause us hassle.
The trouble with allowing the fear of change to dominate us is we end up stagnating. We end up staying in relationships we know are no good for us. We stay friends with toxic people. It’s why we stay in jobs we hate and get us nowhere.
We would rather stay in these bad situations than face the scary, unpredictable future we know nothing about.
I don’t want you to stay living a substandard life, so the thing I want to throw out there to you is this:
Is facing the unpredictable future any scarier than doing all the things you know are no good for you?
It’s worth a ponder.
Sometimes we need to stop and think about why we’re doing what we’re doing, so we don’t end up just going with the flow, and accepting a lot less than we deserve.
The fear of change shouldn’t be the thing that drives you – it should be the fear that nothing will change. Regret.
I won’t pretend to know all the answers to help you cope with the fear of change, including all the unpredictable situations that will crop up. But I can offer you one solution that will no doubt help you cope with it much better going forward. And it’s this:
Expect the unexpected, including the fact that change is going to happen.
When you expect change, including the problems and situations that come from nowhere, they can’t shock the life out of you.
Expecting the unexpected will prepare you for anything that might crop up.
I’m not saying you have to live in a constant state of alertness. Just prepare yourself better, so things don’t shock you as much, causing you the type of stress and anxiety you won’t be able to cope with.
When you expect it, you’ll cope with whatever comes up 100 times better.
Change isn’t necessarily a bad thing. If you outgrow your job, or your friends, or the people in your life, it means you’re growing.
Things might seem tough to begin with, but you’ll deal with it – because you have to.
The future might be unpredictable, but isn’t there more fun in that, compared to plodding along? Just because it’s unpredictable, it doesn’t mean it’s negative. Stay positive.
If you believe things happen for a reason, then it’s just as easy to believe that positive things will come.
Make Expect Change your new mantra.
If you’re familiar with Anxiety Rebalance, you’ll know that on my journey to finding answers, I discovered two big truths about anxiety.
Along with lots of other Eureka moments, these two truths completely changed how I dealt with anxiety.
I want to offer you a reminder of what these truths are because when anxiety has its grubby hands on you, it puts a big grey cloud in your mind, making it difficult to find genuine answers.
Anxiety convinces us that it’s this big complicated thing we’ll never overcome, and the simple truth gets lost. We lose our power and continue to get dominated by anxiety.
It’s time to regain our power and remember the truths that put you back in control.
TRUTH #1: THERE IS NO CURE FOR ANXIETY
You won’t find a cure for anxiety in my books, courses or blog. You also won’t find one wherever you look. Why? Because it doesn’t exist! I looked for a cure for anxiety for over ten years, and if you’re like me, you’ll be looking too. Stop the search right now, and end your despair. You’ll never find a cure for something that is a natural and healthy part of your life. If you get a life-threatening disease, you’ll want a cure. You’ll want to be totally rid of it. Anxiety forms part of your survival, and although at times of high anxiety (when all you want is to be rid of it), the truth is, you don’t. If you didn’t have anxiety, you wouldn’t be able to operate. In fact, you wouldn’t be here right now. The key to dealing with anxiety is appreciating that you and everybody else will always have it, so forget about looking for a cure, and concentrate on managing it better.
TRUTH #2: IT’S IMPOSSIBLE TO ELIMINATE ANXIETY
When you get angry and sad, do you want to get rid of those emotions? Of course not! So why are we led to believe we need eliminate anxiety when it’s just as healthy to be anxious? It doesn’t make sense, does it? Think about what it would mean not to have anxiety for a second. What purpose would you have to get out of bed? Would you run across the road to avoid the speeding car? Would you want to achieve in life, and get the best out of it? It would be impossible to do any of these things without the aid of anxiety. Instead of fighting anxiety, put your arm around it, and thank it for keeping you safe. Thank it for giving you the ability to live, laugh and love. We’re all going to have good and bad days (you need the bad ones to appreciate the good ones!). Stop viewing anxiety as an enemy and use it as your aide, and as you progress on your journey, your good days will continue to get better.
Here’s a video on the truth about anxiety from my Anxiety Rebalance Course. The button will give you 40% off today.
Suicide is one of the leading causes of death among young people being bullied.
But it’s not just young people being affected by bullying. Bullying takes shape in all areas of life, and it’s just as likely to affect adults at work or home, as it is at school, university or college.
When we think of bullying, we also tend to think of being physically abused. But most of today’s bullies exist in the mind. These types of bullies and trolls are the emotional manipulators and mental abusers who use intimidation through their words and mind games.
It doesn’t matter who you are - we’ve all fallen victim to a bully. I have no shame in including myself in this. I’ve experienced bullying in many different forms throughout my life. There are lots of unhappy and toxic people out there, so bullying will always be part of life.
With the power of social media, bullying is now just a click away, and unless you go and live a solitary life somewhere in the hills, there’s no getting away from it. That’s why rather than try to pretend bullies don’t exist we need the mental armour to deal with them.
Here are five ways to do it.
1. Don’t play a bullies game
To most bullies and toxic people, bullying is a game to them. The specific aim of a bully is to get a reaction from you, usually by frightening and intimidating you. The simplest way to stop this from happening is to not play their game. Starve them of the one thing fuelling their behaviour: your attention. When there is no fuel to stoke the fire, it will burn out. Bullies operate on a low conscious level; so don’t try to understand why they do what they do. Just move on because you are the smarter and more conscious human being.
2. Know your inner strength
When we get bullied, we go into child mode, and that puts us in a vulnerable state of mind. It makes us feel anxious and stressed, and like we have no power. This is bullsh*t, and part of the lies the bullies will have us believe. You have more inner strength than you know. That doesn’t mean you have to go out and learn karate (unless you want to). Inner strength is exactly that – the mental capacity to make a decision and take responsibility for it. If you decide something isn’t going to happen anymore, it’s up to you to follow up on that decision and take action. A strong mental decision starts by knowing you can handle anything that comes your way.
3. Set your personal boundaries
If you’re a good person, people will come along and try to take advantage of that. That’s just life. There are lots of toxic people out there who are waiting to pounce on what they believe to be suckers. Setting personal boundaries could be something as simple as saying ‘no’. I don’t buy that, so ‘no’. Everybody has this power, including you. It might take a little time and practice, but keep at it, and you’ll find saying ‘no’ becomes much easier.
4. Don’t try to control somebody else and their actions
You’ll never be able to completely control somebody else and their actions, so don’t try. It’s only going to cause you stress and anxiety. The only thing you can control is you and your actions, so focus on that. If somebody chooses to bully you, focus on what you can do about it, rather than trying to control and predict the bully. There is much more power in that.
5. Always know you have a choice
If there is one thing I want you to take away from this, it’s this: a bully doesn’t exist unless you allow it to exist. In other words, it’s your fear that is the real bully, and that means you have a choice. It might not feel like it, but it’s true, and sometimes it takes a little time for you to appreciate this fact. Nobody said dealing with a bully would be easy, but you deserve more. Make the right choice, because you do have a choice.
We get stressed and anxious when we feel out of control.
The more we try to control the things we can’t, the more anxiety and stress it causes us.
The fact is:
- People will do things you don’t expect.
- It will start raining when the weather forecast said sunshine all day. (Especially if you live in the UK!)
- That thing you were sure would happen, won’t always come off.
However, there are things we can control, and these are the things we should focus our time and effort on.
By focusing your time and effort on the things you can influence and shape, you’ll be much more productive, and more importantly, happier and less stressed.
Here are three things you can start controlling better today to reduce your anxiety and stress.
1. Control your thoughts
We have around 60,000 thoughts a day, so trying to control them all is an impossible task. What we can do, though, is decide which ones to act on and which ones to ditch. Before you act on a thought, ask yourself what it’s doing for you. Is it keeping you locked in an anxious and stressed state of mind? Is it pushing you forward and helping you achieve your goals? Act on the thoughts that are doing you a favour, and ditch the ones that are holding you back.
2. Control when to let go
Life is a balancing act of knowing when to hold on and let go. Anxiety and stress are usually caused when we hold onto something no good for us. To lessen this anxiety and stress we need to learn to let go. What are you holding on to that is no good for you? What is causing you anxiety and stress? It’s time to let go. Release your grip and take those white knuckles off the handlebars. Enjoy the ride of uncertainty, and embrace the change.
3. Control your expectations
If you’re dealing with high anxiety, you’ll naturally want to control things more. It’s your minds way of trying to deal with the extra stress - the last thing it wants is to deal with something unexpected – because that will cause more stress and anxiety. But the fact remains that things aren’t always going to go the way you expect them to, and if you want things to be perfect all the time, you’re heading for a fall. Expect your journey to have some potholes and bumps along the way – a road worth going down will always pose more challenges. When you expect and plan for things to go wrong, problems won’t jump out and scare the life out of you.
ANXIETY REBALANCE COURSE
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