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Free Resources for your journey

Please help yourself to any of these free resources to help you along your life path, or share this page with others. Please consider us if you find yourself ready to access a psychologist anytime.

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Self-Help

Tips for controlling your anger

You have control of your head and can generate new ways of looking at unpleasant experiences, creating new behaviors, like walking away when feeling provoked.


Quick Ways to Reduce Anxiety

Deep breathing is one of the most well-known and effective ways to reduce feelings of anxiety right now. Focusing on your breathing is a method to help you to control your focus. We all need to practice maintaining our focus. Otherwise, our mind races and skips from one critical thought to another random judgment, creating the anxiety we need to escape.

Focus on your breathing, let it slow down, and start breathing from your belly instead of your chest. Notice your abdomen expands and contracts with each breath. Focus on breathing from your belly as though a balloon is inflating and deflating in your stomach with each breath.


Body Scan Exercise

A body scan is meant to be a simple way to reduce physiological arousal levels, which would otherwise exacerbate other symptoms related to depression and anxiety. Below are some instructions to get you started.

  1. Get comfortable. I prefer lying down as it is the easiest way to relax my muscles. Sitting comfortably is also an option if you’re at work.
  2. Take a few deep breaths. Let your breathing slow down, and start breathing from your belly instead of your chest, letting your abdomen expand and contract with each breath. Focus on breathing from your belly as though a balloon is inflating and deflating in your stomach with each breath.
  3. Bring awareness to your feet. Now slowly bring your attention down to your feet. Begin observing sensations in your feet and toes. If you notice pain, acknowledge it without any judgment, thoughts, or emotions accompanying it, and gently breathe through it.
  4. Breathe into the tension. If you notice any stiff or uncomfortable sensations, focus on them. Breathe into them, and see what happens. Visualize the tension leaving your body with each exhalation and evaporating into the air. Move on when you feel ready.
  5. Scan your entire body. Continue this practice with each area of your body, gradually moving up through your feet until you reach the top of your head. From your feet to your calves, thighs, buttocks, lower back, abdomen, chest, upper back, shoulders, arms, hands, neck, face, and top of the head.
  6. Notice how you were feeling and where you were holding your stress. If there’s any residual tightness, pain, or pressure, breathe into it. This can help you release tension in your body right now and be more aware of it in the future so you can release it then, too.

Tips

  • Practice this body scan anytime you feel stressed or several times throughout the day as a regular practice. It relaxes the body and focuses the mind.
  • If you don’t have much time, you can do an abbreviated version of this body scan by just sitting and noticing any place in your body where you’re carrying tension rather than moving from part to part. This will become easier the more you practice.
  • The body scan can promote body awareness, stress awareness, and relaxation. Practice it often. You can also try progressive muscle relaxation, breathing exercises, or visualization exercises for releasing stress and tension in your body.

Understanding Your Grief

There is NO right or wrong way to deal with grief.


Free Advanced Resources

OK, I’ve started a collection of insightful ways of improving our emotional state and the quality of our lives. It seems self-evident that some of us look at life or the situations we find ourselves in and blame those experiences for everything, from a low salary to the trouble our kids get into to the conflicts we encounter.

But it may be more advantageous for us to find new ways of thinking about things, ultimately giving us the control we’ve been looking for all our lives. I’ll add to this collection as I learn more that I hope is valuable enough to share.


Journaling is a Great Tool

These days, we can maintain a journal about just about anything, including business or performance strategy, in a book or digitally. Talking about various underlying concerns with a Psychology Coach may be the most effective approach for many of us to improve our emotional states, but I recommend starting with a journal.

You can reflect on and contemplate everything you experience daily in your journal. There isn’t a right or a wrong way to do this. Just write openly and honestly about everything and anything that comes to mind in as much detail as possible. You can re-read it later. Sometimes your past writing makes no sense, and sometimes, it’s insightful. Give it a try. Best of all, it’s completely confidential.


Scenario Planning exercise

The scenario planning process is simple, yet few of us take the time. Through this preparation strategy, you can think two, four, or six steps ahead of others. There’s nothing to learn. No skills to practice. Prepare yourself for any upcoming situation by employing your imagination. Please consider us if you find yourself ready to access a psychologist anytime.


Psychological Diet definition

Think about your thoughts, feelings, and expectations. Reflect upon life experience and the people we allow into our influential sphere. Care for your “mind.” Your mind reflects all of your thoughts, decisions, and experiences.


Passion Exercise

Restore and maintain emotional equilibrium in your life by allowing the discovery of your passions. But without exploration, there can be no discovery from family issues and communication challenges to leadership enhancement at work.

Integrity

Benefiting from integrity is a lifelong pursuit. This brief article explains how.

Developing Executive Presence.

Leadership development has created people who are commanding, decisive, and uncaring. Too many leaders have become too difficult to follow. Simply put, followers do not like, admire or respect their so-called leaders. It has become commonplace that we are told that we must follow or else. This has created an unhealthy standard of leaders who are, more often than not, narcissistic.

Leading with Values & Integrity

Please consider Richard Anton to access a psychologist or coach anytime for leadership, self-confidence, high-performance, emotional intelligence, or anger advantage coaching.

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By calgarypsychologists

As an Executive coach and licensed Psychologist, I assist professionals, individual entrepreneurs, and corporate clients with interests and challenges related to personal and professional development. Posts reflect client concerns and actions. You don't need to be an executive to secure coaching for yourself, but you should have a degree of ambition. Strategizing on how your career or life might improve and move forward takes time for reflection, either on your own or through dialogue. Opportunity is required to reflect well upon new and detailed information regarding your strengths and weaknesses. Sound consideration leads to a strategy that produces informed action, which precedes success. Wear your strengths like a badge of honor & be cautious of areas you may tend to error in.

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