Category Archives: Appreciation

Fresh and New!

Happy February!  Today is the first day of a new month.  Yesterday you celebrated the progress you made and the achievements you earned.  Good for you!  Today we can build on all those good feelings from yesterday and use them to slingshot ourselves into a good February.  Take advantage of this; take a step today!

Your homework for today is to build on the momentum and good feelings carrying over from January and take a step today toward your dreams and goals.  If you’ve been taking teensy tiny steps—which is perfectly fine—challenge yourself to take a little larger step today.  Go for it!

You can do it, I know you can.

I believe in you! 

Post in the comments section below and let me know how you’re doing with the steps you’re taking.

I’m so proud of you!  You’re awesome!

Your Friend,


Celebrate! Dance to the Music!

copyright LMC Images
copyright LMC Images

Yesterday we talked about A New Day is coming.  Today, let’s build on that theme by taking a look back at all the fantastic progress you’ve made this month.  It’ll help with preparing for this coming month—another opportunity for a new start!

Let’s celebrate all your accomplishments this month because you’ve done really well.  First of all, you made the commitment to achieving your dreams and goals.  This is a huge step because it took courage and resolve to make this promise to yourself.  You should most definitely celebrate it.  Yay you!

Next, you identified some steps you’ll need to take in order to reach your goals and dreams.  This, too, is fabulous.  Recognize the intelligence it took to identify these steps, which means you’re smart and resourceful.  Yahoo for you!

Then you broke them into small steps—some of them were infinitesimally small, which is just fine—and you committed to taking these small increments and steps on a regular basis.  Recognize the courage and resolve that it took to do this.  It’s a wonderful thing to behold about yourself.

Then you’ve actually taken some steps whether you’ve felt like it or not whether you were frightened or not, whether you were certain or not.  This proves you have what it takes to succeed:  the grit, the stamina, the determination, the persistence, the character, the integrity.  YOU ROCK!!

FEEL THE PRIDE!  You deserve it; you’ve most definitely earned it!

Your homework today is to revel in how strong and brave you are because you’ve taken steps toward your dreams and goals, and some of those steps were difficult and scary.  You did it anyway, in spite of your fears and anxieties.  Yay for you!!  This goes to show how awesome you are.  WooHoo!

Remember to rejoice in how fantastic you are because you have made progress.  You rock the house down!


Do not let anyone—yourself included—or anything diminish or dismiss any of your accomplishments this month, no matter how seemingly small.  Small, teensy-tiny increments add up over time, so it all counts; it’s all good!  Stand tough and stand strong against any negativity!  This is important and it’s imperative that you do this!

You can do it!  Go you!

I’m so proud of you!  You’re progress this month has been marvelous!  You’re terrific!

You’re Friend,


Lions and Tigers and Bears, Oh My!

Let’s talk about anxiety and panic attacks.  If you suffer from these, you may have noticed that they may be showing up more now that you’re working toward your goals and dreams or they may have increased in their intensity.

I want you to understand that I’m not a trained healthcare professional and I’m not offering any type of diagnosis or professional advice; please consult with your healthcare provider. Having said that, here are a few things I’ve observed to be helpful that you might consider discussing with the professionals with whom you are working.

First of all, stay as calm as you can and know that this, too, shall pass.  You can remember a time when you weren’t panicked or anxious, which means you’re not constantly terrorized.

Then consider:

~Get out and get around other people.

When you’re feeling anxious or panicked, it can be helpful to get out of yourself.  What I mean by that is to stop focusing on yourself, your body, and the thing that triggered your anxiety/panic attack.  Get out and be with others.  Of course spending time with friends and family who care about you can be very comforting, but if that isn’t possible, you can still be with others by going to your local library or visiting a popular park.  Even visiting a grocery store, a coffee shop, or a church—any place where people congregate—can be reassuring.

~Give something away.

When you are out and with others, give something away to them.  Probably the most important, valuable, and helpful thing you can give away is your smile and a kind word or two.  Not only will the recipients feel better but you’ll feel great!

Your homework for today is to make a list of people you can be with and/or places you can go when you’re feeling anxious or panicky.  Also think about times and situations that might trigger your anxiety and panic.  Brainstorm ideas for how to be proactive and handle these things before they trigger your anxiety and panic.

I’m so proud of you for doing this work and learning how to control your emotions rather than have them run roughshod over you.  You rock!  I knew you could do it!

Your Friend,


Go Team, Go!

Courtesy NASA Images
Courtesy NASA Images

Most of the time, we know what we need to do in order to reach our dreams.  We don’t need to be told.  All we really need is a boost.  So, here it is!

You have what it takes to achieve your goals and dreams.

You’re smart, intelligent, and have awesome street-smarts.

You’re strong, persistent,

You have grit, determination, you have grit

You’re smart, intelligent, and have awesome common sense.

You’re strong, persistent, and resilient.

You have grit, determination, and fortitude.

You’re creative, innovative, and your own special brand of genius is just right for helping you achieve your goals and dreams.

You’re in the right place at the right time doing the right things in the right way.

You’re on time and on track.

You’re a learner with an inquisitive and probing mind.

You’re a champion, a victor, and a winner.

You are fully equipped, perfectly fitted out, powerfully enabled

You are authorized, approved, and specially endorsed to go for all your goals and dreams

You are powerful, mighty, and formidable


You’re homework for today is to find a mirror, look yourself in the eyes, and with as much emotion and feeling as possible, repeat these statements to yourself (substitute “I” for ‘you”).  Absorb the power and energy and let it sink into your bones–into the very core of you.  Now take a step, even a tiny one.

Go for it, you can do it!

I’m so proud of you!  I knew you could do it!

Your Friend,


Here Be Dragons

You’re frozen, paralyzed, and can’t move forward.  You know you want to take the step, you know it’ll take you that much closer to your dreams and goals, but you just can’t do it.

You feel out of control and nothing around you seems familiar.  Your old ways of responding to situations may not work and your mind is blanking out on what to do.  You’re beginning to believe the notations on the edges of antique maps might actually be true:  “Here be dragons”!

Believe it or not, it’s a good thing when you’re feeling this way!  All that’s happening is that you’re doing something different and stretching yourself.  Your brain no longer has a familiar template to work with so it’s sending signals to you saying “Danger, danger, Will Robinson!”

It isn’t unusual at all that–as you move toward your dreams–anxieties, fears, and even abject terror can be triggered.   It’s normal and not something to panic about.  All it means is that you’re moving out of your comfort zone.

Not a big deal, truly.  Slowing down and taking smaller steps will usually help you feel more stable.

Please know that I am not diminishing or invalidating anything you’re experiencing.  What I am trying to do is help you by pointing out that you’re still on this side of the dirt so this isn’t fatal.  It isn’t cataclysmic either because the world is still spinning and gravity is still holding everything in place.

I’ll bet you can remember times when you weren’t anxious and you felt safe and okay.  So that says that your feelings of fright are not here to stay–they’re just passing through.  Soon, if you pause and take slow, deep, calm breaths and repeat to yourself that all is well, you’ll find yourself feeling less anxious and overwhelmed.  Your reason and logic will come back and you’ll be able to use them to further calm yourself down.

Your homework for today is to remain present in your anxiety.  I know it’s a tough thing to do because you want to run and hide.  Do what you can to get a grip on it rather than letting it spiral out of control.  The more you are present in the moment with it and the braver you are in looking at it right in the face, the better you’ll understand it and the easier it will be for you to find the gift it has for you.

For right now, you might be able to do this for only a very short while.  That’s okay.  Every time you do this, every time you don’t give in all the way and every time you push back just a little bit, you become stronger and you gain a little piece of understanding about yourself.  Challenge yourself each time to do just a little bit more than the last time, even if it’s just a tiny bit.  Tiny bits count!

If you can, for extra credit, after you’ve calmed yourself a little bit, think about what might have triggered your anxiety.  Remember who you were with, where you were, what was being said, what were you thinking, any scents or any other sensory details.  Scents and other sensory impulses can be very powerful and trigger long-forgotten recollections

It might not have been anything you actively did but rather something someone said or something you observed–or even an impression that was operating at nearly subconscious level.

Try to identify the trigger.  Knowing this can help you brainstorm things you can do when you find yourself feeling anxious.  If you’re prepared, then you can do something about it and help yourself feel better.

This can be hard work to find your way out of the panic, but you can do it!  Keep working at it, you’re doing fine!  It’s going to take a little bit of time and effort because it’s a new skill for you–remember the earlier post that you’re a learner!  You can do this, though, as long as you keep at it bit by bit.

For another extra credit assignment, find a teensy-tiny, itty-bitty piece of a step that you can quickly and easily do, then do it.

Don’t worry if these extra credits are too much for you to do right now.  One day you’ll be able to do it, I’m sure of it!

It’s a very big deal that you’ve calmed yourself down, even just a tiny bit.  You’ve struck a blow against your anxieties, fears, and panics.  Yay you!!

You did excellent work today!  Feel proud of yourself because this is sometimes hard and scary work.  You did it, though!  Good for you!

**As an aside, when you do releasing-type work, whether it’s with physical things, such as decluttering your home, or if you’re working with identifying emotional triggers and other blocks, be sure you drink plenty of water to flush out your system.  Also, eat foods that are fresh with life in them, such as raw vegetables and fruits.  Finally, make sure you get plenty of rest and sleep.  Releasing-type work is strenuous and your body needs sleep and rest–maybe even a little more than usual.

I am so proud of you.  You rock!

Your friend,


**Please note that I am not a medical professional and do not intend to dispense any kind of medical advice or recommendations.  I’m sharing what’s worked for me.  Please consult with appropriate health care professionals regarding your particular situation.

Stop, in the Name of Love

Copyright VNS Images
Copyright VNS Images

When we make a mistake and when we suffer a setback or a failure, oftentimes we feel like a loser.  We chastise ourselves for not being smarter or for not anticipating this.  It may cause us to question our intelligence, competency, capabilities, and the legitimacy of our desire to go for our goals and dreams.

For the love of yourself and who you are, STOP!  Stop yourself before you go too far with this!

Just because you made a mistake or had a setback or experienced a failure, that does NOT negate or invalidate the fact that you have every right to go for your goals and dreams.

You are NOT a loser, YOU ARE A LEARNER!!!

Let me repeat that:  You are NOT a loser, YOU ARE A LEARNER!!!

Did you get that?  You are NOT a loser, YOU ARE A LEARNER!!!

One more time!  You are NOT a loser, YOU ARE A LEARNER!!!

You may have to tweak your plans a bit or do more research or brush up your skills.  You may have to break the steps into smaller pieces.  This is normal and natural.  This is all a part of the journey to your dreams and goals.

Treat yourself kindly and gently.  Brush yourself off and tell yourself that this is not the end of the world, because it isn’t.  Think about how far you have already come in these first few weeks of the year.  Give yourself credit for all the things you’ve learned.  Pat yourself on the back for all the steps you’ve taken, no matter how small.  Take a moment to think about the good things you have done, whether or not it’s in relation to your goals and dreams.  I’m sure you’ll find that you’re a terrific person!

Take a little time today to do something nice for yourself (remember you don’t have to spend money).  Things like playing with your pet, visiting or calling family or friends, sitting or walking in nature, reading a good book, and listening to good music are all things that will restore your spirits.

You can do this, I know you can!

Your homework for today is to repeat to yourself:

I am a learner

I am a learner

I am a learner

Also repeat:

Every day in every way I am getting better and better (a quote attributed to Emile Coue, a French psychologist and pharmacist in the early 1900’s)

Repeat often throughout the day, especially first thing in the morning and the last thing before going to sleep.

For extra credit, read any biography or memoir about anyone who’s achieved a level of success and you will find that they’ve all had bumps–and out-right disasters–to deal with as they went for their goals and dreams.  By picking themselves up and trying one more time, they eventually achieved success.  You can, too!

I am so proud of you for loving yourself enough to take care of yourself.  I’m proud of you for loving yourself enough to give it another shot.

I knew you could do it!

Your Friend,


Mirror, Mirror on the Wall

A powerful technique for helping yourself get motivated–or helping yourself stay motivated–is working with a mirror. Counselors, psychologists, and healing coaches have used this tool for many years.  This method will help you counteract those harsh judgments and criticisms we think about ourselves every day, sometimes many moments during the day.

Working with a mirror does not mean that you are selfish, self-centered, narcissistic, pig headed, too big for your britches, or any other derogatory and unhelpful label.  You will not get a big head or become full of yourself.  Instead, this technique is like using a healing salve on an open wound.

Copyright VNS Images
Copyright VNS Images

You WILL begin to see the gifts and talents you have that make you unique.  You WILL understand the valuable contributions you have to make to your corner of the world.  You WILL genuinely like–even love–and value yourself.  You WILL have a positive impact on your own life, your family, your friends, and your community.  You WILL become kinder, more tolerant, and more generous.  You WILL have more energy and enthusiasm for your goals and dreams and for living the best life that you can.

Your homework is to get a mirror, one that you can keep in a pocket or purse.  Find a private space and several moments when you won’t be disturbed.  Look into the mirror and into your eyes.  Say positive things to yourself, perhaps things that you always wanted to hear from someone.  If you can’t think of anything, here are a few statements to get you started:  I love you; I’m so good looking, I’m very nice, I have pretty eyes, I like the color of my hair.  I’m so smart.

You can also use “you” instead of “I” statements such as:  You are awesome; You’re a genius; You’re cute; You’re very generous; You’re the kindest person I know.

Do this exercise the first thing in the morning and right before going to bed in the evening.  If you can also do it during the day, all the better.

It may feel awkward and you may be embarrassed doing this exercise.  Do it anyway.  You’ll be glad you did.

You can do this; I believe in you!

I’m so proud of you for pushing through your discomfort and doing this exercise.  I knew you could do it!

Your Friend,