You Are the Genius One...

It takes less time and energy, it prevent overwhelming, it grows your confidence and motivation, it gives you the ability to pivot, it simply is the ist step.

1) change your action. 2) set small goals to build speed. 3) treat a body like a gold mine. 4) exercise and feel good about your body. 5) find a partner, mentor or friend who you can encourage and not in this alone. 6) write your goals down every single day. 7) have the courage to make your goal public even when the people think your are crazy. 8) set a deadline for your goal.9) don't afraid to look stupid, make mistake and fail,we all do it. 10)learn to think like a winner, feed your mind with books that support your growth.

1) indulge your 5 senses. 2) stay in present. 3) change up your routine. 4) become the main character. 5) take time for mindful activities. 6) treat yourself. 7) learn to let go. 8) take the time out from spotlight.

1) perfection leads to high level of stress. 2) refusing perfection helps you deal with changes more comfortable. 3) you will be braver about taking risk. 4) perfectionism stifles creativity. 5) saying no to perfection will leave you with more time. At last " perfection is enemy of progress".

1) recognise when it is time to let go. 2) give yourself time. 3) face your fear of what's next. 4) you aren't your history. 5) learn the lesson. 6) failure is natural life process that enlightens future success. 7) holding on to where you are leave no room for new to come into your life...

1) be honest about your likes, dislikes, ideas, desires, strength and weakness. 2) listen and communicate positively with others. 3) display dependenbility and trustworthiness in all you do. 4) don't judge and appreciate diffrances. 5) share! Share your heart and share your time. 6) respect others and be self assured. 7) develop your selfless stock. 8) be willing to face the ugly and bad. 9) don't take your friendship for granted..

1) learn to say no. 2) learn to embrace silence.3) practice gratitude. 4) learn to let go. 5) stop benchmarking against others.

1) stop dreaming, make a plan.2) stop doing what you hate.3) turn a big obstacles into a small obstacles.4) do something that others scoff at.5) turn a big problem into a small problem.6) let go of what you can't control.7) let go people holding you back. 8) blow up yours daily routine.9) respond with kindness. 10) send a note to someone.

1) take a deep breath, 2) learn to halt, 3) outline what you can control, 4) let go of things you can't, 5) nourish your body well,6) get some physical movement, 7) say no to the nightcap, 8) identity you support network, 9) perform a kind deed, 10) try to sleep more soundly...

1) connection expert, 2) contingency specialist,3) do anything professional...

1) finding satisfaction, 2) look to yourself not to others, 3) being your own chearleader,4) realistic expectations...

1) make a list of all your favourite things. 2) take a break. 3) reminisce on good time. 4) participate in community events. 5) look forward to the feeling of relive and satisfaction. 6) spend time with your family and friends. 7) just do it. 8) stay healthy. 9) know your wants. 10) keep a journal.

Spend time stretching or excercising, drink some water to stay hydrate, make a to do list to help you stay organised, scheduled a time to talk to an old friends, practice the self graditude and positive thinking, do something you enjoy and learn to relax...

Bad days happens to all of us, throughout our days, we constantly have goals to meet even when they are not planned. Losing direction in bad days can disrupt our motivation, drives and make us lose focus and think about where you are irritable, sleepy or days when things are not going right. Then we have to re-clarify and re-direct the goals, look at the pattern of days and bad days, re-create days that go well, and most important thing is identify the barriers .

The absence of sun can develops into seasonal affective disorder- depression during winter is common due to this. Weather changes your diet- appetite, hunger , cues, types of food you eat and drink also chnages. Hot weather is related to aggression and higher distress. Temperature changes your happiness, usually due to our evolutionary advantages of being in ideal weather to survive the best way. Recent climate changes shows anxiety will be triggered in high risk of population eg elderly people living by coast. An increase and decrease in consumption of substance and alcohol. Social activities changes the release of hormones will affects your desires to socialize and to be outdoor. Melatonin is hormones released in our brain that regulate this is dependent on sunlight.

By think positive, positive moments which you have achieved in your life, do deep breathing exercises, those who discourage you ignore that individual, which you want to do, prefer those activities like dancing, singing, painting etc,

Your demographic- age, gender, socioeconomic status, race, ethnicity, ability/ disabilities, language. Lifestyle- your career, skills, strength, and lived experience. Implicit message- right and wrong for you.

Most of the time in our mind negetive thoughts rising again and again then we have to combat negetive self thoughts. 1) notice- when you are using a negetive inner voice, the more awareness the easier to combat. 2) identify triggers- notice the pattern of when you self negated. 3) ask- yourself, is this an irrational response. 4) acknowledge- the moment and challenge the irrational thoughts. 5) re- think off- a response that soothes you and identify the otherway...

I have explained in this episode how can you tackle your anxiety by using art therapy 1) sribble:- be free handed with it, keep your wrist loose and mind free. 2) draw your problem:- create a visual image of your anxiety, colour it, add as much details as you can. 3) name it:- give a name, to your problem, externalising your anxiety can better help to see it as seperate from you. 4) reflect:- spend a min with you piece, sit with it, ask yourself questions. 5) action:- what do you want to your anxiety, you can talk with it...

Psychoeducation is not a clinical intervention, but providing the client with psychoeducation is powerful. Being informed about emotion, why we react certain ways, coping methods and how to build resillency. Being informed means aware of future events that problem may occur in. Overall a better understanding to why we behave the way we do. Psychoeducation has taught to be tolerant towards others action and increased understanding of people behaviour.