Sarah Shore Consulting, LLC -- Philadelphia, M.S.-- Life Coaching in Philadelphia

Achieving Balance

2009-07-22T13:13:00.000-07:00

Many of us often suffer from a misalignment of yin and yang, the ancient Chinese concept of opposing energy forces. When yin and yang are in balance, we experience harmony and an overall sense of well-being. When yin and yang are out of balance, we tend to feel like something's just not quite right. Tending to our balance of yin and yang energy is an important part of feeling at peace and comfortable in our own skin. Here are a few suggestions for balancing the yin-yang energy in your own life.
If you're feeling anxious, nervous, or always on the go, increase yin activities. Take a bath instead of a shower. Why? Feelings of anxiety, nervousness, and stress or pressure correspond with yang energy which is more active and forceful. Bathing corresponds more with the yin energy of receptivity and restoration.
If you're feeling down, sluggish, or lacking motivation, you need more yang activities in your day. Try a power yoga class or go out for a run. When we are feeling down, yin energy is predominating and we need to add more yang to feel balanced and relieve symptoms. Any active and vigorous activity should do the trick. The Chinese believe in the concept of "qi" or "chi" which is the life energy that surrounds us both inside and out. When it is in balance, we experience harmony and wellbeing. Do what you can this month to balance your qi, balance the yin and yang in your life.
Cultivate balance in your life by attending to your senses and making efforts to increase feelings of wellbeing. You'll notice small changes can make a big difference!

Philadelphia Mental Health Examiner: Fun Friday in Philly

2009-04-24T07:37:00.001-07:00

Philadelphia Mental Health Examiner: Fun Friday in Philly

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Philadelphia Mental Health Examiner: Feel happier with friends

2009-04-23T12:14:00.001-07:00

Philadelphia Mental Health Examiner: Feel happier with friends

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Philadelphia Mental Health Examiner: Smile more to feel better

2009-04-22T13:50:00.001-07:00

Philadelphia Mental Health Examiner: Smile more to feel better

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Philadelphia Mental Health Examiner: 4 tips for a feel good Friday

2009-04-17T08:16:00.001-07:00

Philadelphia Mental Health Examiner: 4 tips for a feel good Friday

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Philadelphia Mental Health Examiner: Reasons sunshine is good for you

2009-04-16T14:45:00.001-07:00

Philadelphia Mental Health Examiner: Reasons sunshine is good for you

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Philadelphia Mental Health Examiner: How to feel good in Philadelphia in the rain

2009-04-15T14:16:00.001-07:00

Philadelphia Mental Health Examiner: How to feel good in Philadelphia in the rain

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Philadelphia Mental Health Examiner: Practice yoga, improve your mood

2009-04-14T09:51:00.001-07:00

Philadelphia Mental Health Examiner: Practice yoga, improve your mood

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Philadelphia Mental Health Examiner: Improve your love life, improve your mood

2009-04-13T08:53:00.001-07:00

Philadelphia Mental Health Examiner: Improve your love life, improve your mood

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Putting First Things First...

2009-04-02T13:19:00.001-07:00

Distractions are everywhere and our attention is being pulled in a thousand different directions everyday. Its a challenge to stay focused when there are so many demands for our time. Sometimes it helps, when distractions are overwhelming, to "put first things first." This simply means that we organize our time around our priorities. Easier said than done, I know! When you get very clear about what your priorities are, it does become easier.

Many times, our choices are between what is good for us and what is pleasurable. Carrots or chocolate cake? Working out or vegging out? Saving or spending? How can we delay gratification so that we make progress toward long-term goals, and maintain our commitment to our priorities?

1. Stop making excuses. We all need to give ourselves a break sometimes, but start to recognize the times that you are making excuses for not doing something to which you have made a commitment. When you start to count up how many times you didn't exercise because you"felt tired," you might start to hold yourself more accountable to your goals. And, that will get you one step closer to where you want to be.

2. Expect a little more from yourself. You can do this. Often times, we set our goals too high and we feel tired at the thought of trying to accomplish them. Take it down a few notches but expect more from yourself at the same time. You may be able to make the excuse that you can't go to the gym for two hours today, but can you use the same excuse about jumping rope in your back yard for 10 minutes? Give yourself a break, but expect a little more as well.

3. Enlist help. Whether its a spouse, a child, or a friend--let that person know you are aiming to put first things first--those priorities that are vitally important to you but maybe not always urgent. Its really ok to tell others what is really important to you, and to say no to requests when they simply do not align with your priorities. Ask for help, and let friends and family keep you on track when they see you straying in a million directions.

Remember: Ask for what you want. Set your priorities. Align your time management and decision making with those priorities. You will reduce distractions in your life and spend more time devoted to those areas which are truly important to you.

With Encouragement, Sarah Shore, M.S.

A job you hate? Well, its only temporary!

2009-02-20T09:28:00.000-08:00

Do you hate your job right about now? Concerned about the tough job market? Thinking you’ll never escape? Well, think again! There is light at the end of the tunnel, but for now, let’s consider ways to make it more bearable. Sleeping 12 hours a day? Crying about how much you hate your job? Bemoaning your fate to friends and family? Well, take a look at these strategies and add some proactive and self-protective tactics to your survival strategy!

1. Your mantra must become: “Its only temporary.” Reminding yourself of this fact can help you to remember that change does happen and you are not doomed forever. If you need to, repeat this mantra to yourself 50 times a day.

2. Do something everyday to move you closer toward your goal—whether that’s a new job, a career transition, or starting your own business. Little things mean a lot:
· Spend just 5 minutes a day looking at job postings on line.
· Spend 5 minutes a week editing and improving the key words in your resume.
· Find a networking group and attend one meeting a month. Just one can make a big difference.

3. Talk to your co-workers. Even if you cannot tolerate even one in the bunch, socializing (that’s right, for only 5 minutes) lifts your mood and makes the day go faster.

4. Manage Up—learn to coach your boss. When your boss behaves in ways that are helpful, or maybe even just tolerable, positively reinforce him or her by giving praise. People learn quickly to repeat behaviors that others find desirable. This is a great strategy for systematically eliminating bad boss behaviors and increasing good ones.

5. You know it—Exercise. Take the pup out for 15 minutes before work. Not possible? Here’s a secret strategy: Go into the bathroom, or the stair well and do a few sets of jumping jacks, lunges, and squats. You’ll get your blood pumping and look toned to boot.

6. Increase the Life in Work Life Balance! Being in a job you hate causes depression, frustration, lethargy, and overall bad moods. Plan your life like you plan your work week. Schedule two to three nights a week for socializing with friends.
--A bottle of wine and a bag of pretzels and you’ve got “Happy Hour at Home.”
--Expand your horizons with a free or low-cost class at the local high school. Belly dancing anyone?
--Massage night with your mate—60 minutes each—no cost, high return on investment (decreased stress, affection, and who knows what else?).

Balance between your life and your work will make your hell-job more bearable. Remember, its 8 hours a day.

If all else fails, here’s a sure-fire way to make the day move faster. Everyday, write out the total hours you must spend at work just like this: 8-7-6-5-4-3-2-1 on a sheet of paper. Fold it up to make it really small. Keep it in your pocket. After each hour passes, take a big marker and draw an X though that hour. So, let’s say its 10:00 and you’ve survived your first hour at work. Celebrate by drawing a big X through the 8. Now, only 7 more to go. You’ll start to see progress in no time!

With Encouragement: Sarah Shore, M.S.

Making Changes...One Stage at a Time

2009-02-02T09:44:00.000-08:00

Have you ever heard yourself saying, "I'm making changes in my life." or "I'm turning over a new leaf." or "I need to do something different"? Deep down, most of us want to do better or be better at something. But how do we get there? What are the stages involved in creating change?

When working with my clients, its very helpful for me to think about change in stages. As a way of thinking about it, I often find myself assessing a client's readiness for change by using the model developed by Prochaska and DiClemente (1992) which breaks down "changing" into 5 stages. Let's use an example--finding a new job.

Precontemplation: You are unhappy at your current job but don't do anything to change it because you do not realize the extent of the negative effect your current position has on your life, your emotions, and even your relationship with friends and family. Clients often find themselves bouncing between precontemplation and the next stage.
Contemplation: You realize your job is making you miserable and you start to think about making a change. But, its hard work to change...and you think to yourself, "Well, is it really that bad?" Many times, people tend to decide its not that bad and return to the precontemplation stage.
Preparation: You've had enough! You have committed to making a change and your are getting ready. You are sending out resumes, networking, and passing the word along to associates and contacts. You have committed to making a change.
Action: You are taking actions like those listed above to make a career change and systematically implementing actions to achieve your goal. You may not reach it overnight so its important in this stage to give yourself credit for the actions you've taken. You carefully consider your options and your next steps.
Maintenance: You've accomplished your goal. You are in a new work position. You evaluated your options carefully. You celebrate your success and evaluate after 6 months to insure you made the right choice and that you are indeed, happier.

Many of my life coaching and business consulting clients come to me in the contemplation stage--pretty sure they want to make a change but not sure if the outcome will be worth the investment (emotional, mental, financial, etc.). As a coach and consultant, its my job to let you know up front if I think you can be successful. If you want to make a change in your life, career, or business, see if you can identify where you are in the stages of change model. Remember, once you decide to make a change, or move closer to a goal--continue moving forward. Continue taking action everyday. You will reach your goal or accomplish your objective. But it takes hard work, courage, and committment. Remember also, it happens "one stage at a time."

With Encouragement, Sarah Shore, M.S.

10 Tips for Innovating Yourself...

2009-01-12T16:01:00.000-08:00

#10--Get Support!

Loosing a job or being laid off is a significant life event. Find friends, family, and colleagues to offer advice and support. These people can supply useful information directing you to new opportunities.

#9--Take an honest inventory of your strengths.

Whether you've been laid off or suffered a business failure, its time to look at what was working and what wasn't. Were you able to maximize your strengths? Do the work you enjoy? Or, were you bogged down in tasks that were not fulfilling, or even profitable? Do you need to develop new skills? Identify what you are happiest doing, what your strongest skills are, and where you'd like to be 5 or 10 years from now. Use this time to map out a plan that is based on your strengths and goals.

#8—Focus on the future.
Professionals and entrepreneurs who are successful in economic downturns have several things working for them. The most vital is a forward-thinking focus. Establish a support network, take an inventory of your strengths and goals, then focus toward the future. Ask yourself, “What is the best action I can take, right now, to reach my goal?” Ask this several times a day. Decide to spend a certain number of hours each day working toward your goal.

#7—Seek out every resource available to you.
Reinventing yourself in a transition requires looking inward to determine your goals and desires. It also requires looking outward to utilize every resource at your disposal. Engage in out-reach to individuals, organizations, and programs that can provide information and resources. The Service Corps of Retired Executives (SCORE) is a national organization with local offices which assists entrepreneurs and small businesses free of charge (www.score.org). Maximize your opportunities during this critical time. Make new connections and learn new skills that are necessary to stay ahead of the pack. Are you using every resource available to you to make this time beneficial? Are you planning for a successful future?

#6—Patience is a virtue.
The job market is not moving as fast as we might like. What can you do? Set a realistic goal for your new position or venture. Then, break that goal down into small, concrete steps that you can act upon. Share these goals with someone you trust. Ask him or her to check-in on your progress. Identify target dates for accomplishing these tasks. Re-evaluate at regular intervals—every week or every month. Remember, transitions happen over time. You must give yourself a break.

#5—Be creative.
Take note of the generational differences in attitudes about the economy and the job market. Are you feeling like you’ll never find something right for you again? Or do you see numerous opportunities and just need to get your foot in the door? Have you heard of things like Facebook, Twitter, blogging? Social media has grown rapidly. People seek community, connection, and collaboration in our fast-paced society. How can you use these developments in communication and technology to find your dream job or start a new business venture? Take note of those individuals and organizations that are profitable now. What can you learn from them?

#4—You did it once. You can do it again!
You have lived through many successes and failures. You have survived them all. Use this time to come out ahead. Focus on what is within your control. Can you send out resumes or meet with the bank for a loan? Yes. Can you make them give you the job or the loan? No. Focus on what you have personal control over—like sending an excellent cover letter or making new professional connections. Spend as little time as possible worrying and complaining. It will only slow you down. Accept the aspects of your situation that are not within your control. Focus on what is within your control. Focus on what you want—not what you had.

#3—Confidence is key.

What things are you really good at? What do you love to do? When abilities come naturally to you, do you recognize them? We are most confident when doing something we love and care about. Build up your confidence by experiencing small successes. When time seems open-ended, it’s a habit to say “I’ll get to that tomorrow.” Start saying “today” instead. Experiencing a string of successes is vital to strengthening your confidence.

#2—Keep an eye toward future trends.
When you are reinventing yourself, the world is your oyster. Think expansively. Do not limit yourself with outdated attitudes or “impossibilities.” No one would have imagined the “internet” would be ubiquitous 20 or 30 years ago. What trends can you spot? What segments of society and industry are changing or evolving? Can you use your skills or strengths in those areas? How can you be of the most value to others? In what ways can you give your time and energy to promote something that is important to you?

#1—Optimize this time!
Its hard to see the bright side in a bad situation. The good news is, you might never find yourself in this situation again. That’s precisely why you can optimize this time and consider it an opportunity to reinvent yourself in the way that will make you happiest and most successful.

Life Coaching for the Skeptical...

2009-01-04T16:18:00.000-08:00

Lose Weight! Make More Money! Find Your Dream Job! Attract Your Ideal Mate! We've all heard these promises from infomercials, websites, e-books, psychics, and others. But what about life coaching? Is it for real? Or just another set of empty promises?

At Sarah Shore Consulting, LLC, I offer life coaching and business consulting services for the skeptical. Anything worthwhile takes effort. It takes hard work. The difference between do-it-yourself improvement and improvement through an investment in life coaching is this--an improvement expert whose profession is to ensure that you reach your goals.

Not all life coaches are improvement experts. Anyone can call him or herself a life coach. This is not a bad thing. But the savvy consumer knows this and seeks out a coach that is the best match for his or her personality, style, and objectives. I encourage anyone interested in life coaching to view my informational videos at www.youtube.com/sarahozolshore

As we move into 2009, I'm delighted to be offering a unique and transformational workshop event "Creating Innovation in Your Own Life." The workshop is designed to teach you how to harness the power of innovative thinking to create the solution to your goal or challenge. Sometimes, we just need to start thinking outside the box! Still skeptical? Stay tuned.

With Encouragement, Sarah Shore, M.S.
http://www.sarahshoreconsulting.com

Who would have thought 10 years ago...

2008-12-23T12:37:00.001-08:00

Personal checks, answering machines, classified ads, and movie rental stores--all things that are becoming obsolete. Could any of us have imagined just 10 years ago that we would no longer have a need for a land line phone, the Yellow Pages, VCRs, dial-up internet? What about a nice, handwritten letter?

Staying ahead of trends is part of what makes us successful in business and even our personal lives. Innovation is what creates the technology which allows for moving forward into a future we could never have imagined was possible. That's one reason I'm so excited about my upcoming "Creating Innovation in Your Own Life" workshop. As I learn more and more about innovation, the power of "group think," and even peer co-creation, I'm so fascinated by the possibilities. How can you use the power of innovative thinking in your day-to-day life to create success, wealth, happiness? The possibilities are endless.

Part of the process of innovation includes "rule-breaking"--the idea that often we need to turn conventional wisdom on its head in order to develop something new and valuable to ourselves, the larger community, and even the world. Thinking globally has taken on a completely new meaning as we think about the far reaching effects of our actions...and even our words.

Join me on February 7, 2009 if you are in the Philadelphia area. Purchase tickets at
http://www.sarahshoreconsulting.com/creating.html.
You can pay securely via PayPal.

Some others on the list of things becoming obsolete? Well, stand-alone bowling alleys, analog TV, news magazines, cameras that use film, and even the TV news. I grew up with all of these things. Things on the list that I won't miss: ham radio, and drive-in movie theaters--all a little before my time. Hmm....

With Encouragement, Sarah Shore, M.S.
http://www.sarahshoreconsulting.com/

Creating Innovation in Your Own Life

2008-12-22T09:44:00.000-08:00

I'm just thrilled to be offering the workshop "Creating Innovation in Your Own Life." The concept of innovation is so fascinating to me. The potential for innovative thinking to change our lives is largely untapped in the personal development realm. We've all heard of how innovation results in products and services that make our lives easier or more convenient...like cell phones and the internet. But, harnessing the power of innovative thinking to improve our lives--to create the lives we want--it's so exciting to think about. Thinking about the positive results of using innovation in our personal and professional lives just creates so many possibilities.

In speaking with several of my clients, a workshop was suggested. So, we are making it happen! If you'd like to read more, visit the newsletter section of my website. If you're in the Philadelphia area and would like to join us, please do! We are limiting the group to 100 participants. We need the power of group collaboration but want to limit it to a reasonable number. Email me with questions. Tickets can be purchased through the newsletter section of the website. I can't wait! I hope to see you all there.

With Encouragement, Sarah Shore, M.S.