11 Small Changes from Therapy that Made a Big Impact
Psychologist Brief
11 Small Changes from Therapy that Made a Big Impact
Discover transformative small changes that can make a big impact on your well-being. This article features insights from experts in the field, providing practical advice on topics like self-care, mindfulness, and therapy. Learn how to implement these simple yet powerful techniques to enhance your daily life.
- Prioritize Self-Care
- Take Mindful Walks
- Try Mindfulness Meditation
- Meditate Daily for Focus
- Use Meditation for Resilience
- Practice Self-Compassion
- Show Gratitude Weekly
- Practice Mindfulness
- Change Your Scenery
- Practice Mindfulness Daily
- Seek Therapy
Prioritize Self-Care
Burnout had almost become normal for me as I climbed the corporate ladder in HR while raising two children, managing my home and personal life, and trying to take care of myself. I couldn’t see another way. Therapy, books, TED Talks, and advice from others made an incremental but not lasting difference. In 2015, believing that a career change was the only solution to my burnout, I enrolled in a transformational coach training program, intending to become a parent coach. With two special-needs children of my own, I wanted to be a resource for others, just as I had needed support in the early days of my children’s diagnoses.
What I learned during the yearlong training program was that it was my relationship with myself that was causing my suffering and burnout—not my employer, boss, or colleagues. I also learned how to shift this relationship, which ultimately changed everything. I learned to be kinder to myself, to forgive myself, and to get in touch with my needs so I could meet them. I discovered how to find gratitude for the little things and to seek learning opportunities, even when things were uncomfortable.
During my last year in corporate, I was no longer burned out, and I became passionate about helping professionals like me shift their relationship with themselves. As a result, in 2016, I launched my own business serving leaders in organizations, wrote my first book in 2020 titled The New Golden Rule: The Professional Perfectionist’s Guide to Greater Emotional Intelligence, a More Fulfilling Career, and a Better Life, and am now a keynote speaker spreading the message that true power, impact, and satisfaction come from treating yourself the way you want others to treat you.
For anyone struggling with burnout, my tip is to check in with yourself. How are you talking to yourself? How do you feel about yourself? What beliefs are you holding about yourself? If you find you’re being less than kind to number one (as is often the case), ask yourself, 'How would I talk to a friend in the same situation?' Now start practicing applying this to yourself. If that’s tough for you, pull in a friend or accountability buddy to remind you. Chances are, they could use your support too.
Take Mindful Walks
I've prioritized my well-being while balancing my career by going for mindful walks during lunch breaks. Initially, I thought eating at my desk was the most efficient use of time. However, I quickly recognized that doing so made me feel lethargic and mentally weary.
One day, I decided to go for a brief walk instead. The fresh air and change of scenery were refreshing, and I returned to work with a clearer mind and more energy. This simple practice became a regular routine. It provided not only physical activity but also a cerebral reset, allowing me to approach the afternoon with greater focus and creativity.
This habit has taught me the importance of taking short, mindful breaks. For anyone feeling burdened by work expectations, including brief moments of mindfulness into your day can greatly improve your mental health and productivity. It serves as a reminder that prioritizing self-care does not subtract from achievement but rather fuels it.
Try Mindfulness Meditation
One mindfulness practice that has been a game-changer for me is mindfulness meditation. Now, I know it might sound a bit cliché, but hear me out.
So, picture this: I'm juggling a demanding job, family responsibilities, and a never-ending to-do list. One day, I stumbled upon mindfulness meditation. I started with just 10 minutes a day, sitting in a quiet space, focusing on my breath, and letting go of any thoughts that popped into my head. At first, it was like trying to tame a wild monkey in my mind – thoughts were swinging from branch to branch! But with consistency, it got easier. I noticed that it helped me create a little bubble of calm amidst the chaos of daily life. It gave me a mental pause button. Over time, I became more present in each moment, better at handling stress, and even more productive.
Feel free to explore different mindfulness practices like yoga, deep breathing exercises, or even mindful walking. The key is to find what resonates with you personally.
Meditate Daily for Focus
I've made a conscious effort to integrate daily mindfulness practices into my routine, specifically through meditation. Each morning, I dedicate 15 minutes to meditation before diving into work. This practice helps center my thoughts, reduces stress, and enhances my focus for the day ahead. The key has been consistency. Even on hectic days, I prioritize this short session. It's become a non-negotiable part of my schedule, much like any important business meeting. This daily ritual has significantly improved my mental clarity, decision-making abilities, and overall stress management. I've noticed I'm more present in meetings, more creative in problem-solving, and better equipped to handle the pressures of running a digital marketing agency. For others looking to prioritize well-being, I'd suggest finding a practice that resonates with you and committing to it daily, no matter how brief. The compounding benefits to your career and personal life are truly transformative.
Use Meditation for Resilience
A few years ago, I was juggling multiple projects and felt overwhelmed by the constant demands of running a growing business. I decided to try meditation after reading about its benefits. Initially, I started with just five minutes a day, using a simple breathing technique. Over time, this practice not only helped reduce my stress levels but also significantly enhanced my focus and clarity. One particular instance stands out: during a crucial strategy meeting, instead of feeling anxious and rushed, I felt calm and composed, which allowed me to make more thoughtful and effective decisions. The biggest impact, however, has been on my resilience. Meditation has taught me to stay grounded, even in the face of setbacks. This mental fortitude has been invaluable, especially during challenging times. By fostering a sense of inner peace, meditation has empowered me to lead with greater confidence and empathy, ultimately benefiting both my team and our community.
Practice Self-Compassion
One mental health tip that changed my life is the idea of "self-compassion." I first learned about this when I was super stressed trying to handle lots of tasks and always beating myself up for not doing enough. A mentor taught me to treat myself as I would a friend. When I started being nicer to myself, I stopped the endless self-criticism, which made me stronger and happier overall. This change didn't just make my personal life better - it also helped me support others with their mental health struggles more.
Show Gratitude Weekly
I implemented a "gratitude practice" based on psychologist advice, where I acknowledge team members' contributions weekly. This structured approach began each Monday meeting by recognizing specific achievements from the previous week, fostering higher morale, better working relationships, and enhanced team cohesion and productivity.
Practice Mindfulness
As a business leader and psychology expert, I've consistently leaned on mindfulness to improve my productivity. Here's the thing: our minds are often scattered and busy juggling numerous tasks, thoughts and emotions. To help with this, I've integrated a 30-minute mindfulness meditation into my morning routine. It's not just about closing your eyes and breathing, but truly grounding yourself in the present moment. I remember a week where I had back-to-back client sessions, workshops, and personal commitments. I approached each task with a calm, clear mind, ensuring I gave my best without burning out or feeling overwhelmed. I'd recommend other leaders try starting with just 5 minutes daily and gradually increase the time. I personally found it to be a game-changer, not just for productivity but for my overall well-being and mental balance.
Change Your Scenery
After over ten years of working from home, I realized the importance of changing up my routine to prioritize my well-being. Now, I make a conscious effort to work in real-life environments, whether collaborating in person or simply stepping out for a walk. This shift has helped me create clearer boundaries between work and personal time, allowing me to reset mentally. Taking breaks and changing scenery has made a big difference in maintaining my mental health while balancing the demands of my career. It's important to recognize when a change in routine can improve your overall well-being.
Practice Mindfulness Daily
The practice of mindfulness is one personal development skill that has especially increased my output. Although this seems unusual, including mindfulness in my daily schedule has really improved my concentration and efficiency.
A few years ago, I was constantly distracted, flitting between tasks without actually accomplishing anything. My mind was running nonstop, considering the next item on my to-do list. One day, a coworker introduced me to mindfulness meditation. Desperate but skeptical, I decided to give it a go. Beginning with just five minutes every morning, I concentrated on my breath and let go of bothersome ideas.
The outcomes were startling. Training my thoughts to remain present helped me to notice my distractions and working practices. I discovered how to gently draw my attention back to the current work when my mind strayed. This basic habit not only sharpened my focus but also helped me to lower my stress, allowing me to work more effectively and with more clarity.
Seek Therapy
I've always been passionate about my work at Venture Smarter, but the constant demands and high expectations started taking a toll on me. I realized that I was feeling overwhelmed and stressed more often than not, and it was affecting both my personal and professional life. I knew I needed to take a step back and focus on my mental well-being, so I decided to seek therapy.
Finding the right therapist was a bit of a journey. I started by asking for recommendations from friends and colleagues who had positive experiences with therapy. I also did some research online, reading reviews and checking credentials. Ultimately, it was about finding someone who made me feel comfortable and understood. It took a couple of tries, but I eventually found a therapist who was a great fit for me.
One of the most valuable techniques I learned was mindfulness and how to stay present in the moment. My therapist also introduced me to cognitive-behavioral strategies, which helped me reframe negative thoughts and develop healthier thinking patterns. Additionally, setting boundaries and prioritizing self-care were crucial insights that have made a significant difference.
Since starting therapy, I've noticed a substantial improvement in my mental health. I'm better at managing stress, and I feel more balanced and in control. My relationships have improved because I'm more present and engaged. Overall, my quality of life has significantly improved, and I feel more fulfilled both personally and professionally.
I'd say don't hesitate. Taking that first step can be daunting, but it's incredibly worthwhile. Therapy is a powerful tool for personal growth and self-improvement. It's okay to seek help, and it doesn't mean you're weak; it means you're taking control of your well-being. Give it a try—you might be surprised at how much it can positively impact your life.
