Stressed Out? 3 Strategies To Help You Manage.

This week is a guest post from Katie Evans owner at Pressing Escape.

Katie Evans is a Life and Career Coach, who can help you escape the rat race, navigate a new fulfilling career and improve your emotional and physical well-being.

She can teach you the skills and behaviour change techniques to empower you to take back control of your life for the long-term.

stress, female entrepreneur, katie colella social, VA, virtual assistant, social media assistant

 

Stressed Out? 3 Strategies To Help You Manage.

When was the last time you had one of those days when you felt out of control, pulse racing,

stress levels through the roof and deadlines looming? As entrepreneurs and small business

owners, we tend to experience these days more than most as we’re directly responsible for wins

and losses and care passionately. I’ve certainly had my fair share in the past!

While I can’t promise to remove all stress from your work day (sorry, that would be witchcraft) I

can share three strategies that will help you stay in control.

1. Start a Stress List

This is the first place to start as it arms you with the insights in order to take action. You can

think of a Stress List as essentially a mini journal. At the end of every work day, you take a few

minutes to reflect on the day you’ve just had and log any times when you felt under pressure.

This should be super quick and just take the form of bullet points. The key thing to remember is

to not only write down the stressful moments during the day but ask yourself ‘why’? What was

the trigger for you feeling this way? Once you’ve written your Stress List for two weeks, take a

look at your notes and you’ll start to see some patterns emerging in the triggers. Perhaps it’s

every day at 3 pm when you need to collect your kid from school or working on tasks that take

you out of your comfort zone.

Once you have these insights, you can then come up with some ideas for how you could

change your attitude or approach to crush this trigger in the future. Examples could be: delegate

less important tasks to free up your time, do some training to bolster your skills and confidence,

pick up the phone to improve communication. You’ll know best what is feasible for your situation

but either way, this approach is pretty empowering.

stress, female entrepreneur, katie colella social, VA, virtual assistant, social media assistant

2. Time blocking

This strategy ties into the first as one of the most common themes that arise from my clients’

Stress Lists is feeling overwhelmed by the items still on the to-do list at the end of the work day.

Most often, this is because of the wasted time being sucked into the vortex that is multi-tasking.

As much as 27% of your daily productivity is currently lost due to multi-tasking. If you’re thinking

right now, “nope, not me, I’ve got it down then imagine this scenario: you’re halfway through

writing a blog post, stop to check a social media notification and then before you can get back

to your blog post, you have to re-read everything you’ve written from the top to regather your

train of thought. Add that up over the course of the day and there’s your 27%.

So, try this practice. Decide at the start of each week, what is your most important goal to

accomplish. Be strict, only one. Then schedule out an hour each day to work on achieving this

goal. Set a calendar reminder or phone reminder so you don’t forget. Once this time comes

around, commit to working without distraction: turn off email, put your phone on aeroplane mode,

remove yourself from co-workers and office pals. Spend this time working solely on your goal

and then whatever else happens that day, you can be sure that you’re on track to achieving

your priority. Celebrate that and give yourself a break about the rest – you can only do so much.

top 3 tips for less stress in your life! Click To Tweet

stress, female entrepreneur, katie colella social, VA, virtual assistant, social media assistant

3. Start a self-care practice

Okay so you’re probably thinking *snore.* I’ve heard this a thousand times; You already know

about the benefits of meditation or exercise for stress. If you don’t have a regular practice then I

expect the reason is that you have no time. it’s a vicious circle, you have no time for self-care so

you feel increasingly overwhelmed and less and less likely to take time for yourself.

This is the trick. Committing to a ‘tiny’ self-care habit instead. Something that only takes one

minute max, to begin with. By making the commitment something so small, you’re far more likely

to stick to it and keep it going for 60 days (the time it takes to form a new habit.) Examples could

be using a meditation phone app for one minute each day, deep breathing for one minute or one

Yoga sun salute. If you decide you want to extend the practice for a few more minutes then

great, but the commitment is only one minute.

The second tactic you can use to help this become part of your routine is to attach this one

minute practice to something you already do every day. For example, getting in your car to drive

to your office, having a cup of coffee, brushing your teeth in the morning. Before you do this

activity, first complete your one minute practice. The association will help this stick.

 

Thank you to Katie Evans from Pressing Escape for this blog post. Katie offers a free Wellness Audit over on her website. 


If you have any other tips that can help with your stress levels, please let us know below.

Thank you x

Instagram Update- Face Filters

Instagram continue their snapchat onslaught with the addition of face filters

instagram, ig, insta, snapchat, katie colella social, social media assistant, virtual assistant, instagram features, ig update

 

Over the past few months, we have seen loads of new features being added to Instagram, many of which have a certain similarity to Snapchat.

Many people had predicted this latest addition, and yesterday it came- IG launched face filters to IG stories- very like those we love on Snapchat.

 

You can currently choose from eight live filters with the same features that Snapchat offer- such as twitching ears and noses. Here are the list of the current filters

  • Golden crown
  • Koala bear
  • Nerd
  • Bunny
  • Pink butterfly crown
  • Ice Queen
  • Diva
  • The ‘magic touch’ filter that makes you look like a better you!

Please note these are my opinion on the names of the filters- not official names

ig, instagram, insta, snapchat, ig features, face filters, instagram filters, snapchat filters, katie colella socialig, instagram, insta, snapchat, ig features, face filters, instagram filters, snapchat filters, katie colella socialig, instagram, insta, snapchat, ig features, face filters, instagram filters, snapchat filters, katie colella social

 

How can I access these IG Story face filters?

ig, insta, instagram, face filters, snapchat, ig filters, snapchat filters, katie colella social

Go to your story by clicking the camera icon in the top right hand corner of the home page

There is now a new face icon In the bottom right hand corner- click on that

This will bring up the selection of filters for you to choose from.

You can then add geo-location tags and write anything you like on the photo too.

You have the choice to save the photo- send to friends or add to your story.

They also work with the Boomerang video clips

They work on both back and forward facing cameras.

So far, I’d say they seem like a simlar version of the Snapchat filters- they don’t distort your face as much as some of the Snapchat- but these are the first few, so who knows what future launches will bring. IG have said they’d like these filters to be less wacky so they appear to a wider audience and not just the teenage group.

ig, instagram, insta, snapchat, ig features, face filters, instagram filters, snapchat filters, katie colella social

You’re going to have to excuse the wet hair on these pics- I got drenched on the school run (oh, the glamour!).

 

IG Rewind Mode

This new update also released the new rewind feature. This basically allows you to create clips, which you can then play backwards as a special effect.

There is a new hashtag sticker feature – much like the location stickers, allowing your viewers to click and go to all related content for that #. They can be added as text. 

 

IG Eraser Feature

Another part of this update is the eraser feature allowing you to erase anything you may have drawn. A great way to use this is to cover your image with one block colour and erase parts of it with the eraser to reveal the picture below.

ig, instagram, insta, snapchat, ig features, face filters, instagram filters, snapchat filters, katie colella socialig, instagram, insta, snapchat, ig features, face filters, instagram filters, snapchat filters, katie colella socialig, instagram, insta, snapchat, ig features, face filters, instagram filters, snapchat filters, katie colella social

  • Take a photo
  • Choose a colour
  • Hold your finger on the photo to make the whole screen your selected colour
  • Then use the eraser feature to erase parts of the colour as shown

The features are currently available in IG 10.21 for both Android and iOS.

 

Are you a Snapchat user? Will this current update stop you from using Snapchat? Personally, I only ever used SnapChat for the filters and I’m a bigger fan of Instagram overall, so I think my use of Snapchat will decrease and I can see a lot of people doing the same thing. Insta will only continue to add to their filters and improve on them.

 

 

Make Those Goals Happen- Manifesting Tips

Manifesting- What is it?

Manifesting is intentionally creating what you want. This works through the Law Of Attraction. I won’t go into this too much today (I’ll do another post about that), but wanted to give you a few tips to get you started on manifesting the life you deserve!

manifesting, katie colella social, social media, virtual assistant, goals, visualisation, visualization, manifest, goal boards, vision boards, affirmations

 

Goals- write them down

We all read about the importance of setting goals for ourselves in business all the time, but do you really spend the time sitting down, getting focused and deciding what your goals are going to be for the day/week/month/year? REALLY? I know, previously I have ‘played’ at it. I’ll write something out, but I don’t tend to look at them again and they go into a forgotten land. This is how not to do it. I’m now making so much more effort with actually writing them frequently and looking at them as often as I can- so they are imprinted on my mind. I take daily steps toward my goals, so I know I am on the road to achieving them. So I’m planning the goals and working toward them. Setting them isn’t enough alone, but it’s a great first step!

I’m now making so much more effort with actually writing them frequently and looking at them as often as I can- so they are imprinted on my mind. I take daily steps toward my goals, so I know I am on the road to achieving them. So I’m planning the goals and working toward them. Setting them isn’t enough alone, but it’s a great first step!

 

Vision Boards

Another easy to do task that is fun and can make a difference to your mindset, having your goals visually for you to see as often as you can. This can be a physical memo board with pictures and quotes on, based on your visions and goals for the future. It can be a screensaver on your laptop, desktop or phone, or all 3. I have mine on my desktop, so I see it literally 10’s of times a day.

These can be created easily in Canva or something similar. Just set the size of your graphic to your screensize and add any pictures that represent what you want. These don’t have to be the actual thing that you are trying to achieve but must represent the feeling you associate with that goal.

manifesting, katie colella social, social media, virtual assistant, goals, visualisation, visualization, manifest, goal boards, vision boards, affirmations

 

Pinterest Goals Board

This is probably the easiest way to create a vision board. If you haven’t discovered Pinterest- you need to- set up an account here. It’s completely free and is a great way to save a secret board or a public board- completely up to you. You can have one big goals board or smaller ones for certain areas of your life. I love my Pinterest board and often add extra pictures or quotes to it, that represent my goals.

Want to join my Pinterest group board?

Affirmations

Keep inspiring quotes and affirmations around you, to help you believe that you really can achieve whatever you like and that you are truly fantastic.

I’ve created a set of 12 FREE affirmation cards for you to download here, print them off and keep them around you to help keep you inspired and focused on your goals.

  manifesting, katie colella social, social media, virtual assistant, goals, visualisation, visualization, manifest, goal boards, vision boards, affirmations

Phone Reminders

This is something that I read in the lovely Denise Duffield-Thomas’ book recently.To see your visions and goals laid out as many times and in as many ways as possible, helps you believe they are true. So as well as the vision boards, set yourself a daily reminder. This could be ‘Yay- I’ve hit £4k this month’ or ‘You have 10 new clients this month’ or whatever one of your main goals is. Start to believe it and believe that you are worthy of hitting those goals!

Denise has a fantastic 5-day manifesting challenge – let me know if you decide to give it a go!

Or click the picture below to take a look at her Manifesting course!

 

Passwords

I’ve heard this a few times, but never got around to doing it, but it’s a simple easy thing to try that can only bring positivity! Set your password to something that is related to your goals. This could be sixfigures, sevenfigures, tenclients, firstclass or a word that explains how you’ll feel when you have reached your goals such as ‘ecstatic’ or ‘proud’. These all help to reinforce those feelings that we’ll feel when we reach those goals. We use passwords numerous times a day, so this is a powerful reinforcement! I’ve just started to do this.

 

Visualisation

Visualising is when you literally spend time visualising something that you want to happen. This could be hitting those goals- so hitting a financial target, signing another 3 clients, getting that big contract, writing a book, flying first class, whatever it is you’d like to happen. You visualise something in your mind as though you have already done it and you visualise yourself as having achieved that goal and the way you feel when that happens. Again, there is so much more I could go into about this, but this is just a quick overview. There are some great guided visualisations to help you get you started on YouTube.

Again, there is so much more I could go into about this, but this is just a quick overview. There are some great guided visualisations to help you get you started on YouTube.

 manifesting, katie colella social, social media, virtual assistant, goals, visualisation, visualization, manifest, goal boards, vision boards, affirmations

 

My Personal Manifesting Story

So, I’m a very practical person, I like to have a reason for things and haven’t previously believed that we are able to ‘manifest’ things into our life or make things happen, simply by believing they can.

 

However, the past few months, I’ve started to have a shift on my beliefs and what maybe can be achieved. I read Gabby Bernstein’s “the Universe has your back’ which I enjoyed and was the first time I opened my mind to the whole idea that we can manifest things into our life. I have also just finished Denise Duffield-Thomas’ book- Get Rich, Lucky Bitch as I said, and I absolutely loved it. So easy to read and written in a way that I could get my head around. I’d thoroughly recommend it!

manifesting, katie colella social, social media, virtual assistant, goals, visualisation, visualization, manifest, goal boards, vision boards, affirmations

 

So, these past few weeks I’ve decided to make manifesting and visualising part of my daily goals. At first, to be honest I felt really silly. I’m naturally a positive person (most of the time) and I’m a happy, motivated person and in all honesty, this pushed my out of my comfort zone a little.

Firstly I closed my eyes and as instructed in a great video via the Female entrepreneur Association with Carrie Green (I’m a member, which gives you extra resources) and Susan Ferraro I asked the universe for a sign. I was instructed to listen to the first thing that popped into my head. So, I closed my eyes and whilst most people get a pretty butterfly or white feather- I thought of a beetle- yes the grubby little insect!

Over the next few days, I noticed a fair few signs that this could actually work. I kept seeing ‘Beetles’ – the car, but that wasn’t quite good enough for me……then I seen someone on FB write something about The Beatles (band), but she had misspelled it as Beetles- the word literally jumped off the page at me, then my daughter came home from school and said she had done a test in school and part of it was about beetles. So going from thinking how on earth am I going to come across a beetle – I found that I was presented with beetles in various ways. This could be a complete coincidence, but I liked it! It made me think, how cool, I’m going to keep doing this.

So going from thinking how on earth am I going to come across a beetle – I found that I was presented with beetles in various ways. This could be a complete coincidence, but I liked it! It made me think, how cool, I’m going to keep doing this.

 

I’ve now been making a real effort to visualise daily and make a conscious effort to use some of the tips above, to really believe that I can reach my goals. What’s the worse that can happen? It’ll only make me feel more positive in the long run, so I’m happy to give it a go.

Now, I’ve set a certain money monthly target that I’d like to hit this month, and also the number of clients or work, I’d like to have by the end of this month and this is what I’ve been visualising daily.

 

On Saturday, I received 2 payments from old invoices that were overdue. I also received a refund from Fiverr for something that I’d paid for and hadn’t been delivered. I’d been waiting for these to be paid for some time. On Sunday, I had a real de-clutter, something that you are advised to do by Denise in her book. I thought- at least my house will be tidier!

Then, as I’m writing this, a client that I’ve worked with in the past and had wanted to work with me again- but who I hadn’t heard from in weeks, out of the blue, messaged me and said, can I pay the invoice now and get started.

Um, hello, if this is what comes from visualising daily, then I’m all in. These are very early days for me, but I’m happy to keep going on this journey and report back what my experiences are.

I’d love for any of you guys to share your success stories with me, either comment below or message me if you’d like to guest post for me and share your successes!

And please let me know if you decide to take part in the 5 day manifesting challenge with Denise Duffield Thomas- I’d love to hear your goals! * please note contains affiliate links- but know that I’d never recommend something I don’t love x

* please note contains affiliate links- but know that I’d never recommend something I don’t love x

Grab your free affirmation cards