Compassion Fatigue or Empathy Fatigue?

Later this month I am speaking to a group of nurses on how to use Mindfulness for Compassion Fatigue. Although my presentation is mostly I complete, I spent a few hours yesterday researching to add greater depth to my understanding.

Compassion Fatigue is an extreme state of stress resulting from helping those suffering and a preoccupation with the suffering of others. Although incredibly common in healthcare, parents and other caregivers may also struggle. It occurs when you do not recognize and take care of your own needs.

Psychologists now regard Compassion Fatigue as Empathy Fatigue. As humans we are hard wired to be empathetic. Mirror neurons allow for you to feel another’s pain and suffering and this is what moves you to be being compassionate and wanting to help. Empathy drives compassion. It is when you can’t separate another’s pain and suffering from your own and don’t make choices to take care of yourself that problems develop.

Awareness is always the first step in any type of healing. If you don’t know your limitations, if you don’t know your boundaries, if you don’t know how you are feeling, if you don’t know how to reduce stress, and if you don’t how to practice self-care then you are putting yourself at risk.

Mindfulness means to be in the present moment and be at peace. Mindfulness based practices allow you learn how to stop and reconnect to yourself. The process of going inward allows you to understand what is going on within and around you. Mindfulness cultivates curiosity, kindness, and even compassion but in a way that allows you to take care of your own needs.

One popular mindful self-care practice referred to as ” Loving Kindness” may look something like this:

Take a moment to sit down and notice your breathing. Put your hand over your heart. Close your eyes if it feels good to do so. Mentally repeat,”May I be at peace, May I be well, May I be loved, May I be happy. (You can choose any words that feel good and that are kind and compassionate). Put your other hand on your heart. Notice the difference. Choose a mantra again and repeat it. Notice how you feel when you are done.

There are numerous ways to do this practice and countless other Mindfulness skills you can learn to do easily and implement right now, even for two minutes.

To learn more about how Mindfulness can help you or your organization please set up a time to visit with me by phone http://amymcae.as.me/focussession.

Thank you,

Amy McCae

Corporate Wellness Trainer. Life Coach. Mindfulness Meditation Teacher. Holistic Wellness Expert.

www.amymccae.com

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Feeling Guilty? Quick Tips to Overcome Guilt and Reduce Stress.

Feeling guilty? In honor of National Stress Awareness Day (today), here are few tips on how to deal with guilt and lower your stress level:

1. Determine a situation in which you felt guilty. Close your eyes and imagine it in detail. Begin to sense where you feel guilt at in your body. Notice if it has a temperature, color, sensation, or anything at all. Then, make friends with it :).

2. Explore why you feel guilty. Where does it come from? What thoughts and ideas do you have about guilt? Who taught you to feel guilty? What story are you telling yourself? What do you gain or lose from this emotion?

3. What do you need to not feel guilty? Paint a picture of what it looks like, feels, like, and what you are doing.

4. Lastly, make sure you take care of your needs. Fitness, nutrition, and meditation are some of the best ways to begin to make positive changes in managing stress.

If you would like a free Stress Less Now guide please send a message to creativewellness@cox.net

To set up a free phone consult please visit http://https//amymccae.as.me/focussession

Have an amazing day!

Thank you,

Amy McCae

Certified Life and Executive Coach. Mindfulness Meditation Teacher. Intuitive Energy Coach.

http://www.amymccae.com

Do you emotionally react or consciously choose? Tips to develop emotional intelligence, resiliency, and compassion.

“Do you have the patience to wait until your mud settles, and the water is clear? Can you remain unmoving until the right action arises by itself?” Lao Tzu

Through mindfulness based practices you learn to cultivate curiosity and kindness through non-judgmental awareness of your thoughts, feelings, experiences, and even other people. This does not mean that you sit around feeling happy all of the time or that everything goes exactly as you wish and certainly not that other people do what you think they should. It means you have enough self-awareness to make a conscious decision even when things aren’t as ideal you would like.

The one thing you have control of is your reaction.

Have you ever walked into a room and felt the “anger” in the room or a heaviness or it just felt off? Have you ever been in a conversation that you began as happy and ended feeling sad? Have you ever read an email or text and got frustrated despite the words being clear?

Emotion Contagion is essentially “catching” another’s feelings. You can even unconsciously begin to mimic gestures and behaviors of the people you are around. Mirror neurons are brain cells that react both when you perform a task as well as observe someone performing the same task and are the reason you have the ability to feel someone’s feelings.

Empathy is the ability to share and understand the feelings of others. Compassion is what moves you to want to reduce another’s suffering. Emotional intelligence is the ability to understand other people’s feelings as well as your own, discern between the two, and instead of emotionally reacting, choose consciously your response.

There are some things you can do to help you “let the mud settle” and get into the frame of mind where you are less likely to regret your decisions and more likely to reduce stress and anxiety. The following practices will help you cultivate emotional intelligence, resiliency, empathy, compassion, and even improve your communication.

*You always have the right to say you need a minute. 60 seconds can change your life.

*Take a few mindful breaths-Science proves this activates your parasympathetic nervous system which means it will help you relax, science says so…

*Put your feet on the ground, sense your toes, sense your hands, or sense your core area- Be grounded, you will feel more confident and centered.

*Name what you are feeling, sense where it is in your body, get to know it- Affect labeling has been proven to rewire the brain by calming the amygdala and allowing you access to higher levels of thinking via the pre-frontal cortex.

*Listen to understand, not reply.

*Remember everyone is fighting a battle you may know nothing about.

*Remember you don’t fight for peace you peace for peace.

*AND LAST but certainly not least practice a Loving Kindness Meditation- This can look as simple as saying to yourself “May I be at ease, May I be at peace, May I be loved, May I be well. Then, saying it to another as May you…. Get into those feelings of compassion, revel in them for you and send it to others.

If you would like to dig a little deeper into these ideas or if you are struggling please click and set up a FREE PHONE CONSULT

Sending blessings, well wishes, compassion, and joy,

Amy McCae

Life and Executive Coach. Mindfulness Meditation Teacher. Intuitive Energy Coach.

www.amymccae.com

ANXIETY?!?! 3 tips to gain perspective and peace of mind.

Anxiety is the result of not being in the present moment.

General feelings of being anxious, stressed, and overwhelmed often occur when your mind is occupied by feelings of past regrets and/or concerns for the future. If you can bring your attention to the present moment you will gain perspective and peace of mind. 

From my experience there are three traits that people feeling anxious, overwhelmed, and stressed exhibit:

*Troubled Thinking- Your thinking needs rethought. You are unaware of the subconscious beliefs that may hold you back. You try to control people, places, and events. You blame time, other people, or circumstances.
***Stop. Breath. Recharge. Gain Clarity. ***


*Questionable E.Q.- You have forgotten who you are and pay little attention to how you feel. Your ability to make conscious decisions that impact your health, relationships, your success, and even your level of confidence are directly related to your level of emotional intelligence. ***Learn Mindful Emotions (Affect Labeling)***

*Shaky Self-Worth- Imposter Syndrome is term used to describe people that struggle with self-doubt, perfectionism, lack of self-worth and more despite success. Men suffer as well, it just takes longer to get them to admit it. 
*** Do something KIND for YOU. Daily. ***

If you would like to learn more please set up a free Focus Session here https://amymccae.as.me/focussession

I also offer fantastic corporate training on a variety of topics related to mindfulness, wellness. stress management, communication, and emotional intelligence. 

A special thank you to these lovely ladies below:)!! They periodically call me to speak at the college and I always have such a nice time.

Have an amazing day!

Thank you,

Amy McCae
Certified Life Coach and Executive Coach and Mindfulness Meditation Teacher
www.amymccae.com









Train Your Brain: Name it to Tame it

Want a quick tip to help rewire your brain to not be so stressed and anxious? Want to be more of a visionary?

Tell me how do you feel right now?

Here is the deal, when you are stressed your Amygdala is activated. This is keeping you stuck in fight, flight, or freeze mode. One way to begin to shift is to simply name the emotion you are feeling. (AKA Affect Labeling or Mindful Emotions)

When you name what you are feeling the Amygdala begins to deactivate which allows you access to your Pre-frontal cortex so that you utilize higher levels of executive type thinking.

THIS IS A GAME CHANGER if you seek to be a visionary. BUT… so many people are out of touch with what they are feeling and are only focused on doing and on achieving results. If you really want to make an impact you need to use the part of your brain designed for it.

Pause, breath, notice your body, name the emotion you are feeling. Simply acknowledging without judgement and without trying to fix anything insures your emotions don’t control you. In time your practice will deepen but for today just try it out.

If you would like to learn more please set up a free phone consultation https://amymccae.me.focussession

Many Blessings to you,

Amy McCae

Amy McCae is a Life and Executive Coach as well as Mindfulness Meditation Teacher who helps leaders gain clarity, confidence, and satisfaction. She is passionate about wellness and raising consciousness. Amy offers coaching, mindfulness meditation, and energy work. You can read Amy’s story and view her credentials at http://www.creativewellnessomaha.com

Stress Less Now; Five Steps to Self-Empowerment and Peace of Mind

Over the years I taught these steps and practices to numerous people and countless organizations. The practices are Awareness, Acceptance, Attitude, Action, and Acknowledgement. Each one of these has a skill set for you to practice.

The guide was created with the intention of helping you in reducing stress and overwhelm, gaining clarity and confidence, and developing compassion and emotional intelligence. If you practice the skills you have the capacity to transform your health, relationships, and success.

Take a look here:

https://drive.google.com/file/d/1VODblJW0RA7DjCXCo7OYBgHlUedmcBpZ/view?usp=sharing

Thank you,

Amy McCae

Certified Life Coach, Executive Coach and Trainer, Mindfulness Meditation Teacher

www.amymccae.com