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Present Moment & Mindfulness: Positive Psychology Part 8

Writer's picture: Tami West, PhDTami West, PhD

Welcome back to Consider Yourself Hugged! Click below to watch, or Click here to listen to Episode 182.


*Disclaimer:

The information in this show is not intended to be therapy or to address your individual situation. It is information based on experiences, opinions, and research. If you need further help, please reach out to one of the resources at the end of the show notes, or others in your area.



 

Hey everyone! Welcome to another exciting episode with Michelle and me! A quick recap of Module 7: Optimism & Motivation:


  • Optimism:

    • A learned skill that helps us see challenges as temporary and surmountable.

    • Optimists believe they have control over outcomes, improving both mental and physical well-being.

  • Pessimism:

    • Tends to view obstacles as permanent, leading to a negative, defeatist mindset.

    • Pessimists often attribute successes to luck and failures to personal flaws.

  • Optimism & Motivation Connection:

    • Optimism fuels motivation by reinforcing the belief that efforts will pay off.

    • When you stay optimistic, you’re more likely to stay driven toward your goals.

  • Motivation:

    • Motivation fluctuates but can be reignited by understanding daily triggers and maintaining structured habits.

    • It drives us toward achieving goals, and is deeply connected to optimism.

  • Overcoming Obstacles:

    • Problematic behaviors like procrastination provide short-term relief but hinder long-term success.

    • Using strategies like breaking tasks into smaller steps helps build momentum and prevent procrastination.


I learned that worrying is still a habit, BUT I'm working on it!! What's your barrier to positivity and what are you doing to reduce it?

 

Now on to Module 8! In this episode, Michelle and I dive into the topic of mindfulness and what it really means to live in the present moment. We discuss why it’s so hard to stay focused on the here and now and explore how becoming more mindful can transform the way we experience life. Have you ever found yourself caught up in the past or worrying about the future? Today, we’re going to break down how mindfulness can help free you from those distractions.


The Science Behind Mindfulness

Scientific research shows that we spend about 50% of our time distracted and that this absence from the present moment negatively impacts our happiness. In fact, being “elsewhere” mentally can even accelerate cellular aging! Living in the present isn’t just a feel-good concept—it’s a scientifically-backed approach to improving both our mental and physical well-being.


Becoming Aware of Your Thoughts

The first step to mindfulness is becoming aware of your thoughts. You don’t need to eliminate them (because let’s face it, that’s impossible), but by simply observing your thoughts without judgment, you gain power over them. Michelle and I have both found this practice transformational. Observe your thoughts without trying to change or judge them. Start noticing patterns and how they influence your emotions. Becoming aware is the first step toward managing them.


Mindfulness Meditation

Mindfulness meditation is a practical tool for quieting the mind and focusing on the present. Michelle and I talk about how this practice has helped us stay grounded, even during difficult times. Don’t worry—you don’t need to meditate for hours! Even three minutes of mindful breathing can make a difference (link below!).


Breaking the Cycle of Negative Thoughts and Emotions

Our thoughts directly affect our emotions. Negative thoughts can trap us in a cycle of stress and anxiety. In this section, we explore how to recognize those thought patterns and break the cycle before it spirals. Reframing negative thoughts is a powerful way to shift your emotional state.


Entering a State of Flow

Remember when we talked about flow in an earlier episode? Flow is when you’re so absorbed in an activity that time seems to disappear. It’s one of the most powerful ways to stay present in the moment. Michelle and I share our personal experiences of getting into a flow state, whether it’s through work or hobbies, and how you can do the same.


Mindfulness in Everyday Life

Mindfulness isn’t just something you practice during meditation—it can be integrated into everyday activities like eating, walking, or even cleaning. Michelle shares how she brings mindfulness into her routine, and I explain how practicing mindfulness while performing everyday tasks has helped me stay grounded.


Putting It All Into Practice

Michelle and I encourage you to take time this week to try out the exercises on your activity sheet. The activity sheet is below! These simple practices can have a huge impact on how you feel throughout the day. Remember, mindfulness is a journey, not a destination. Be patient with yourself, and celebrate each step forward.



We’d love to hear how these exercises are working for you. Don’t hesitate to share your experiences with us! You can reach out via email or connect with us on social media.

Michelle and I are cheering you on!

 

Promised Links


Stay tuned for the next episode, where we’ll continue our exploration of positive psychology and dive deeper into practical strategies for enhancing your well-being. Thanks for staying with us through this!

 

As I've always asked in the past, please pass the show link along to your friends and subscribe, download, and review wherever you are listening. If you’re a woman and you haven’t joined our private FB group A Place for Women, please do that now! It’ll be your source of encouragement. I'd love for you to follow my Tami West Seminars Facebook page as well. If you'd like to know more about my Mental Health First Aid Courses, contact me at 615-497-7714 or tamiwest@tamiwest.com.


And until next time, Consider Yourself Hugged 😘🤗


Mental Health Resources:







Michelle Kixmiller, MSN, MAE, RN, APN, PMHNP-BC 

Michelle Kixmiller is a Board Certified Psychiatric Mental Health Nurse Practitioner and Licensed Educator. She works with children and adults with mental health needs including depression, anxiety, bipolar disorder, post-traumatic stress disorder, ADHD, autism, schizophrenia, and obsessive compulsive disorder. Michelle served as a public school teacher and science department chair for over a decade when a family tragedy pulled her in a different direction. The death of her younger brother after a multiple year battle with depression and alcoholism led her to pursue a career in the mental health field. She went back to school to become a registered nurse graduating and gaining experience as a critical care nurse at a level 1 regional burn center prior to completing a graduate degree to become a mental health nurse practitioner. Her vision is holistic care through teamwork to create a more peaceful school environment for students and staff alike. No one should have to struggle alone. Michelle currently works full time for a non-profit community mental health center at an outpatient clinic and works PRN for an inpatient crisis stabilization unit. When not at work she loves spending time with family, traveling, watching movies (not scary ones), running (slowly), and Crossfit. Contact Michelle at Silver Lining Psychiatric Solutions, 615-378-7713 or mkixmill@gmail.com. 


Tami West, PhD

Stress and Mental Health Expert Dr. Tami West uses her entertaining and compelling style to shine a new light on how to transform your life and discover solutions to life’s challenges.

Tami has worked in a variety of industries including healthcare, school nutrition, corporate sales, and 10 years as a public-school teacher. In 2013 she received her PhD in Human Development, studying the connections among stress, emotions, and identity.

Dr. West has spoken in 48 states across the US, as well as the United Kingdom, Australia, and New Zealand. In any given year, Tami speaks to groups with audiences consisting of anywhere from 100 to 3,000 people.


Dr. West is the author of several successful publications including three books: The Stress Club, Life Without the Monsters and Thrive. When she's not speaking or writing, you might find her with her traveling with her husband and family, reading historical fiction, or watching Big Bang Theory.


Tami connects with audiences through real experience, cutting edge research, and transparent stories – all sprinkled with humor! She will make you laugh, cry, and shine a refreshingly new light on life's challenges.


Television Interviews


Contact Tami at tamiwest@tamiwest.com or follow her at Tami West Seminars. 




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