What do you Need to Succeed?

Archive for the ‘goal setting’ Category

The Coaching Through Chaos Podcast – Check it out!

 

Coaching Through Chaos Podcast

 

 

I launched the Coaching Through Chaos Podcast – Bringing You what you need to Succeed in June on CoachingThroughChaos.com and on Bloomberg Radio 1110AM KTEK Houston’s Priceofbusiness.com.

The show is designed to bring you information and resources to empower you, educate you and enhance your life.  Once a month I’m going to a feature a resource specific for our Veterans and their families.  The episodes are 30 minutes long & launch each Tuesday along with an article on the subject on CoachingThroughChaos.com.

Guest line up so far:

Dr. Mark Wiederhold of the Virtual Reality Medical Center

Dr. Harry Haroutunian, the Physician Director of the Betty Ford Center

Darlene Lancer, LMFT, author of “Codependency for Dummies

Ret. Detective Mike Proctor, expert/author of “Antidote for a Stalker

Andrew Chang, Managing Partner of Eastern Foundry talking about their Foundry Cup competition for new tech to help our veterans with PTSD

Amy Morin, LCSW, best-selling author of “13 Things Mentally Strong People Don’t Do

Jeff Motske, CFP, radio host & author of “The Couples Guide to Financial Compatibility

Melanie Notkin, best-selling author,entrepreneur talking about her book, “Otherhood“.

Stewart Levine, expert/author of “Getting to Resolution

Sasha Ginsberg, LCSW talking about mental wellness treatment at Westside DBT.

Shelly Davidescu, LMFT, therapist and entrepreneur talking about her Clean Forks program for female entrepreneurs.

Vahakn Matossian talking about the developments at HumanInstruments.co.uk and how they are making a difference in physically-challenged musicians lives.

The developers of the PocketLabApp bringing new ways for therapists to help their clients through their iphone.

 

If you want to follow me between episodes, please sign up for my mailing list at CoachingThroughChaos.com/podcast.  As a thank you for signing up, you’ll receive a FREE download of my ebook, “5 Ways: 100 Tips for Living a Happier, Healthier Life“.

If you have  ideas for guests, or if there’s a guest you’d like to hear from, let me know. I’m happy to take your suggestions.

If you know someone who continues to struggle with the same emotional mistakes over and over – whether it’s work, relationship or addiction problems, or depression, anxiety or past trauma gets in the way of them living a more fulfilling life, please send them the link to CoachingThroughChaos.com – we’d like to help 🙂

Colleen Mullen, Psy.D., LMFT

 

 

 

 

 

 

 

 

 

Advertisements

Motivation, Achievement and Recovery

Motivation Achievement Recovery

The work I do with my clients focuses on Motivation, Achievement and Recovery aspects of their lives.  I thought I would take a minute to explain this.

If you were to come to me with a change you want to make, the first place I’d start with you is assessing your Motivation to change.  You have already sought out my services, so you are aware of what you want, but you haven’t yet been able to put any action into your change. I will assess and guide you through mindfully identifying and working through your obstacles to action until you are ready to put the change in motion.

The Achievement aspect of my work focuses on helping you design realistic and attainable short-term goals in addition to more grandiose long-term goals.  These goals will be measurable and designed to keep you motivated.

Recovery means a lot of things to a lot of people.  Traditionally, recovery refers to persons “in recovery” from addictions.  Yes, I do a lot of addiction recovery work with my clients, however, the term recovery can also mean recovery from a trauma, recovery from a relationship break-up, or recovering from some other type of loss.  Very often, we don’t realize just how much emotional stress we carry around everyday which can block us in the area of motivation by way of emotional obstacles we need to overcome.

I see motivation, achievement and recovery as a cumulative work process.  If one does not recover adequately from traumas. break-ups, addictions or what have you, there will most likely be motivational blocks in the form of emotional obstacles (apathy, depression, panic or anxiety,etc.) which will leave you struggling to achieve the changes you wish to implement in your life.

If this connects with you and you’d like to find out more, please contact me through my website: CoachingThroughChaos.com or call me at (619) 702-5571.

Please share this post with anyone you think may benefit from my services.  Thank you!

Best wishes for success!

Dr. Colleen Mullen, Psy.D., LMFT

This Girl Here Finished a Half Marathon!!! Woo-Hoo!!

me with ctc cap before raceBack in November I completed the Destination Races Temecula Half Marathon at the South Coast Winery.  As my friends who are active half and full marathon participants have called it, it was my “first” half marathon.  I, however, have not decided if I will put myself through that again!  I have such mixed emotions about it.  I learned a couple of really cool things about myself through this experience.  But first, Ill tell you a bit about the experience…..

I signed up for this race with a friend who I wanted to run a race with a few years ago, but a ligament injury got in the way.  My friend went on to run that particular race and has since completed several half marathons.  Last March, she basically said, “Colleen, you keep talking about wanting to run a Half, here’s one in Temecula – let’s sign up!” So, we did, and I began training.  My friend actually had to cancel herself out of the race soon after signing up when she realized she would be out of the state at a family function that day.  I decided to go it alone and just try to complete this personal goal I’ve had for a few years.

I’ve been running for many many years, but never more than about 4 miles with the exception of one 10K (6m) race a few years ago.  I found a training guide online and began following it.  I did really well for the first few months.  On my 44th birthday in August, I ran 8.4 miles around Mission Bay.  As a side note, I have a tradition of going for a powerful run on my birthday – it doesn’t always have to be long, but I like to do some sort of local destination run – I started on my 40th birthday, so it felt great to run this far on my 44th!! I was on FIRE!

But then…..I took a series of trips to visit family and for work training.  I was away at least one week of Aug, Sept, and Oct.  This threw my training off.  It was no one’s fault but my own.  I didn’t run nearly as much as I should have during these months.  In fact, my birthday run remained my farthest run until the actual day of the race. Because my training was not up to par, I decided 3 weeks before the race to really put it into full gear – and I did, but actually did some temporary damage by doing too much too soon.  I set 6 miles as my shortest runs and within the first 10 days of heavy training again, I found I had some severe metatarsal pain. I sought out the advice of a couple of personal trainer pals and the result was that I was not going to run until the race.  The thinking was that since I know I can do at least the 8.4 miles, if I take care of my body, I should be able to get through the race the next week.

Well, the couple of days before the race, I found myself extremely anxious- I’m not usually an anxious person, so, I focused on positive intentions of completing the race – that was the intention – I let go of needing to complete it within a certain time or even holding myself to running the entire course – I just wanted to complete it – period. Well, I did complete it.  I set a personal record of running 10 miles without stopping.  Oh, but wait! I bet you’re thinking – “Uh, Colleen, a Half Marathon is 13.1 miles, not 10!” Right you are! But first things first – I RAN 10 MILES!!!! HOLY COW! OK…and then the metatarsal pain kicked in so badly I had to walk the next 2 miles.  Those were pretty slow miles – I had to keep stopping to stretch the bottom of my feet to lessen the pain.  Then, at the beginning of mile `12, I thought, “I got this! I can run the last 1.1 miles!” Well, my mind was definitely fighting against my body – I tried to jog and realized I was so dehydrated that my calves started to seize and cramp, so I was left to walk to the finish line.  Ah well – crossing the finish line did happen, but the screaming rock star I envisioned myself to be in my fantasies wasn’t there.  The scream was more of a cry of relief when I saw my husband standing there waiting for me.   I remember just grabbing his shoulders and crying – there were definitely tears of pride and joy in there, mixed with ones of fear because my body never really felt the way it did for about the past hour.   There was a party going on at the winery.  People looked happy.  There was live music.  Lots of racers were walking around with their complimentary wine and goodie bags.  Me?  I collapsed on the ground and hoped no one would step on me while I tried to talk my body into calming down! It eventually did and about 20 minutes after I finished the race, I requested that we just pick up our belongings at the hotel and head on home because I wanted to go to bed…no after-race party for me!…lol..After dealing with a few hours of severe dehydration, my body was quite fine and I was quite proud of my accomplishment 🙂

Here’s what I learned about the experience:

1.  There’s no such thing as drinking too much water! (Seriously!)

2.  For as much as I didn’t gracefully run across the finish line as I dreamed of, I still hit a very significant personal best of running the 10 miles.

3.  I was able to let go of needing to finish by a certain time or needing to run the entire race.  I always hold myself to very high standards.  I can be very self-critical.  In this case, the needs of my body over-ruled whatever I wanted to put it through to meet my goal – and that was OK. If I want to do this again in the future (notice I said do, not try) I will definitely be prepared to train more consistently – that lesson was definitely learned!

4.  Before the race, I would say, “I’m training for my first half marathon” rather than “I’m training for a half marathon” – like this was just the beginning…lol….I think for now, I’m good with just one – that is something new for me –  my competitive nature usually forces my hand in these situations, but I’m going to sit with this accomplishment for now and enjoy it for what it is before I move on to the next 🙂

CoachingThroughChaos.com

Colleen Mullen, Psy.D., LMFT

The Past has No Power…..

Past has no power over the present moment  If you want to make changes, just be what you want to be. People feel bound to their past.  You only have obstacles to overcome when you focus on not being something else anymore verses being who you want to be.  When you decide to be “a better parent” or “be a healthy person” or “be a supportive partner” who you were even yesterday makes no difference if this is what your intention is today.  Being who you want to be today may take effort and thinking differently, but the thoughts you need to focus on are the ones in line with what you want the outcome to be – you don’t need to spend time on regretting or wishing yesterday (or the last 20 years) were different.  That will only hold you back.  Focusing on today move you forward!

CoachingThroughChaos.com

Colleen Mullen, Psy.D., LMFT

1 Small Change: What is lack of self-motivation holding you back from?

i got 99 problems lack of self motivation is causingWe all struggle at some point in time with gathering up the motivation we need to achieve what we want to.   Is there something you can do differently just one day this week that will get you closer to a goal you have for yourself?  Here are some small ways to make changes:

If you want to save money, but you buy coffee every day: Can you skip the coffee run 1 day this week and leave that $5.00 in your account?

If you want to get a new job, but don’t think you have the time to address this:  Can you search the internet for 1 hour, 1 night this week and decide to email your resume to just 1 place during that hour?

If you want to exercise, but haven’t “found the time”: Can you plan ahead before you go to work 1 day this week and pack your sneakers.  Decide to take a 20 minute walk around your employer parking lot (even if that’s all you have access to) during your lunch hour.

I recognize that these are small and basic examples, but sometimes we don’t realize how small changes can lead to more regular habits.  I’m positive you will feel better when you hold yourself to 1 small change – just for this week!

P.S. When you realize you felt better making the “1 small change”, try it again next week….& the week after…& the week after that…&….. 🙂 Best wishes for success!

CoachingThroughChaos.com

Commitment to yourself….

committment means staying loyalThe reason why so many “New Year’s Resolutions”  fail is because people make their declarations in a surge of emotions filled with hopefulness about the new year, then once that surge passes & they get back into the daily routine of life, they don’t have the motivation to keep the resolution.  When you decide to make a commitment to yourself, you need to decide that even when you don’t feel like it, or when nobody’s looking, you will still hold yourself to your word. Best wishes to your success!

CoachingThroughChaos.com

Healthy Weekend Tips

For those that struggle with losing all their “willpower” or mindful behaviors just because it’s the weekend, this is a fun pic with some good tips to help you stay on track Have a good weekend everyone!

healthy WEEKEND-TIPS