Category: personal development

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your self-concept

If you struggle to meet your goals and often let yourself down, this is for you. To be clear, this one is about your self-concept rather than the actions you do (or don’t) take.

You probably often hear me talking about creating and living a life you love. 

Your self-concept is how you CREATE your life rather than just life happening TO you.

It’s about deciding in advance what you want for your life and who you must be to create that life. 

If you’re trying to create results in your life and taking lots of action without addressing your self-concept, it will not work. 

If who you are being doesn’t match the results you’re working to create, you will sabotage your results every single time. 

For example, if you identify as someone who is overwhelmed, overwhelm the result you will produce. 

You simply cannot create results without changing your identity and your self-concept.

Here’s how to change your self-concept: 

  1. Assess—where are you now, and where do you want to be? 
  2. Define—why do you want it? Why is it important to you? And who do you need to be to get it? Consult with your future self. 
  3. Decide—what you want to change. What can you do to get from here to there, and where do you want to start? If necessary, borrow from other areas where you have created change. Consider how you did it and apply that here. 
  4. Plan and implement while also becoming the person who creates new results. 
  5. Evaluate your results—Find evidence that who you are becoming and what you are doing is working. Then, see what you might want to try differently (if anything). 

Then, as I love to say—wash, rinse, repeat; this is an ongoing process. 

This is how life works. We are constantly evolving and striving for the next thing. When we’re done, we’re dead, so learn to appreciate the journey.

If this interests you and you would like to learn more about changing your self-concept, join me via Zoom on Wednesday, July 17th, at 11 AM MT for the next FREE monthly masterclass. Registration is required, and you can do so by clicking here.

As a reminder, as part of the benefits offered at Logan Health Whitefish, you are entitled to fully confidential coaching at no cost to you. (Yes, it’s free for you). You can book an in-person coaching session here or a remote/Zoom coaching session here. If you have any questions, just email me at Christine@christineseager.com.

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The Difference Between & Solutions for Burnout & Overwhelm

Burnout is defined as a person in a state of physical or mental collapse caused by overwork or stress. 

It happens when you are producing results– like your hair is on fire, but you’re pushing through it, still working, still doing. It might look like things are fine, but you’re slowly dying on the inside. 

People think this happens when we work too many hours or too hard, but not necessarily. You can work many hours and still not get burned out, and you can work very hard and not get burned out. It’s the thoughts behind it, the attitude that leads to burnout. 

When I worked in the ER, I likened this to the difference between a busy day and a cluster eff day. We could see 60 patients in a 12-hour shift, and things could go smoothly, like clockwork, or we could see 30 patients in 12 hours & it could be a cluster— a big difference. In either case, everything could go sideways, but you can think: this always happens to me. Or you can think: this is what happens in a busy ER; this is just part of the deal. This is what I signed up for. 

Burnout happens when you’re trying to outrun a negative emotion. 

The solution is to give yourself more space. Relax, slow down, and be more intentional with your actions. Work smarter, not harder. Rest, take a break if you can. Manage your mind. Purposefully direct it to better thoughts. 

For example: 

  • I signed up for this when I took this job. 
  • People are out enjoying the nice weather; of course, there are a lot of injuries now. 
  • Tourists are also trying to enjoy the outdoors. Sometimes, they don’t know what they’re doing and make poor decisions, which can be costly—both physically and financially. 
  • I’m glad they’re here, and I’m equipped to help them. 

Overwhelm is defined as being overcome completely; to overpower, especially with superior force, to cover or bury beneath a mass of something.

Overwhelm happens when you are not producing results, like when your hair is on fire and you’re running around in circles.

It’s an emotion, a way for your brain to stay comfortable because when we feel overwhelmed, we often resist, react, or distract (aka. do nothing; take no action; spin our wheels). 

The good news is— because it is an emotion, you have control over it. Since you are creating it, you can change and manage your overwhelm. 

Overwhelm looks like feeling confused about what to do (how to get started or what to do next). You might have an unclear plan and procrastinate, thinking, “I don’t know what to do; I’m just so busy.” 

But it doesn’t have anything to do with your to-do list. It has to do with the thoughts in your brain about how overwhelmed you feel. You’re likely spending more time thinking overwhelming thoughts than actually doing things or taking action. (Also, notice that if you have a to-do list, then you actually know what to do, so check your list.) 

You can tell this is you because you see that you haven’t actually done much. You’re spinning, not creating. 

The solution is to plan and then do; take action. Make decisions: Pick one thing and do it, then the next, and the next. Constrain to doing one thing at a time, not all of the things at once. Take intentional action and get things done. All while managing your mind—not letting it run amok, thinking overwhelming thoughts, and creating the feeling of overwhelm. 

Knowing the difference between burnout and overwhelm will help you determine solutions to mitigate each in your life so that you can create and live a life you love rather than just going through the motions.

What are your thoughts? What are your questions? What would you love to learn more about here? Leave your comments below.

Reminder: as part of the benefits offered at Logan Health Whitefish, employees get free coaching sessions. You can book an in-person coaching session here or a remote/Zoom coaching session here. 

You can register for the next free Christine Seager Coaching Masterclass on How to Change Your Self-Concept by registering here.

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under-living

Are you under-living? 

It might look like: 

~ a job you don’t love. 

~ relationships that are more stressful than joyful. 

~ travel you’re not taking. 

~ time you’re not spending doing what you love to do. 

~ feeling like a robot going from one required task to the next. 

You’re so annoyed with where you’ve wound up, with what you’re doing with your one wild and precious life. 

(You hate to admit that you feel like you might be wasting it.) 

You want more. 

You have dreams. 

You wish you could just step out of your life into a different one. 

Or maybe you like most of your life if only you could

~ be a better parent. 

~ have a different body. 

~ be a better manager. 

~ feel more confident. 

~ make more time. 

~ have a better marriage. 

~ feel in control of your life at large. 

~ could have more excitement & adventure like you used to. 

You feel stuck, frustrated, disappointed, and discouraged, and you have basically given up on remembering what you love to do. 

You want to make changes, but it feels overwhelming. 

You worry that it may not be possible for you. 

You don’t know where to start. 

You don’t know what to do. 

You don’t follow through. 

You aren’t consistent. 

So things just stay the same. 

Even though you so desperately want a different experience for yourself, your life, and your family. 

Please know that under-living is optional. 

You can opt-out.

And opt-in to living a life you truly love. 

It IS possible. 

You can have all of those things—be a better parent, have a better body, be a better manager, feel more confident, make more time, have a better marriage (have better relationships), feel in control of your life, have more excitement and adventures—live a life you love. 

And here’s the kicker– nothing outside of you has to change. 

It starts with you, just you, and your brain—where you choose to focus and how you choose to manage your mind. 

If you want to learn how, book an appointment or set up a consultation. We’ll discuss what you’re looking for specifically, and I’ll tell you how coaching can help. Then, the fun part—we’ll get to work creating a life you love. 

Go from this:

To this:

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jealousy

Jealousy often gets a bad rap. It’s usually seen as a negative emotion that breeds resentment and unhappiness. But what if we could flip the script on jealousy and view it as an indicator of our own desires and aspirations? Instead of letting envy fester, we can use it as a catalyst for personal and professional growth. Here’s how this unconventional take on jealousy could play out in your life.


Imagine you’re a nurse who feels jealous of a colleague who recently received a promotion to a managerial position. Instead of stewing in resentment, recognize that this jealousy is highlighting your own desire for career advancement. You want to be recognized for your hard work and dedication, too. Use this realization as motivation to seek out leadership training, take on more responsibilities, or speak with your supervisor about your career goals. By doing so, you can position yourself for future promotions and achieve the professional success you crave.


If you are a physician, you may feel envious of a fellow doctor who perfectly balances their demanding job with a vibrant personal life, including ample family time and engaging hobbies. This jealousy reveals your own yearning for a better work-life balance. Start by assessing your current schedule and identifying areas where you can delegate tasks or streamline processes. Prioritize self-care and set boundaries to ensure you have time for personal interests and family. By making these changes, you can enjoy a more fulfilling and balanced life.


Perhaps you’re a medical technician who feels jealous of another technician with specialized skills that lead to more interesting assignments and higher pay. This envy is simply your inner voice telling you that you want to develop your own expertise. Look for opportunities to attend workshops, earn certifications, or take advanced courses in your field. By enhancing your skills, you’ll open doors to exciting assignments and greater recognition.


As a healthcare assistant, you might envy a colleague attending a prestigious continuing education program or medical school. This jealousy points to your own aspirations for further education and career advancement. Research educational opportunities that align with your interests and goals, and take steps to apply for programs or scholarships. Investing in your education will pave the way for a brighter and more rewarding future.


Imagine you’re a junior doctor feeling jealous of an experienced doctor who has a strong rapport with patients and is often requested by name. This envy indicates your desire to build similar relationships with your patients. Focus on developing your communication skills and empathy. Take time to listen to your patients and understand their concerns. By doing so, you’ll build trust and rapport, becoming a beloved and respected doctor in your own right.


If you’re a healthcare researcher feeling envious of a peer who frequently publishes in high-impact journals and is invited to speak at conferences, this jealousy highlights your ambition for academic recognition. Channel this energy into your own research projects. Collaborate with colleagues, seek mentorship, and dedicate time to writing and submitting your work for publication. By committing to your research, you’ll gain recognition and make significant contributions to medical knowledge.

The key to transforming jealousy into action is to recognize it as a signal of your own desires. Once you’ve identified what you want, take proactive steps to achieve it.

  1. Assess: Reflect on what specifically triggers your jealousy. What does this person have that you want?
  2. Plan: Define what achieving this desire looks like for you. Set specific, measurable, achievable, relevant, and time-bound (SMART) goals.
  3. Implement: Develop a plan to work towards your goals. This might include seeking additional training, networking, or making lifestyle changes.
  4. Commit: Remember that achieving your dreams takes time and effort. Stay committed to your goals, and be patient with yourself.

By turning jealousy into a driving force for positive change, you’ll not only make your dreams come true but also experience additional benefits:

You’ll feel more energized as you work towards your goals.
Your self-improvement will help you grow personally and professionally.
Achieving your desires will lead to a greater sense of fulfillment and happiness.
Focusing on your own growth rather than comparing (and despairing) yourself with others can lead to healthier and more positive relationships.
You can inspire those around you to pursue their own dreams and aspirations.

Jealousy does not have to be a problem. Instead, you can view it as a powerful indicator of what you want in life. By recognizing and acting on these desires, you can transform envy into action and create a fulfilling and successful life.

Reminder: as part of the benefits offered at Logan Health Whitefish, employees get free coaching sessions. You can book an in-person coaching session here or a remote/Zoom coaching session here. 

P.P.S. You can register for the next free Christine Seager Coaching Masterclass on How to Change Your Self-Concept by registering here.

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collaborate

Are you someone who would like to have a better relationship with someone than you do now? 

Perhaps it’s your direct reports, your teen, or your spouse. 

When they feel safe sharing openly with you, there will be less conflict, tension, and chaos and more connection, cooperation, confidence, and trust. Managing, parenting, and being in a relationship will stop feeling so hard, and you will experience more calm, peace, and joy. 

The first step is to notice when you are triggered. How does it feel in your body? For me, I feel tight and tense. It feels like my blood pressure is rising; maybe my hands are in fists. My heart rate is faster, and my heart is pounding. 

To calm your emotions, get curious. Take a deep breath & think to yourself, “I wonder what happened here.” 

When you’re calm, you can respond intentionally rather than react emotionally. 

When you’re calm, they will be more open to having a conversation with you rather than shutting down. 

Next, find a good time to talk to them and state what you see objectively. 

State the facts, just the facts, with no tone or judgment (which you can do now that you’re being curious). 

My favorite phrase is, “I notice… [state fact].” 

I.E., “I notice a vape pen in your backpack.” 

Or “I noticed you were 20 minutes late to work.” 

These words from you will help them stay open and not defensive because they are not anticipating being in ‘trouble,’ judgment, or anger. 

Next, validate to show understanding. When you normalize what they are feeling, they feel like you understand them, you get them, and they remember that you are on the same team. 

You will reflect back their feeling and acknowledge the situation. 

I.E., “It makes sense that you feel left out when all your friends vape.” 

Or, “It’s understandable that you were 20 minutes late when you discovered that your car door was frozen shut.” 

Important note: this does not mean you agree with or condone their behavior. You are merely validating their experience. 

Then, invite their solution. 

People have an overwhelming desire to do well. We want to have autonomy and figure things out on our own. As managers, we want to ensure they stay within organizational boundaries. As parents, we want to help them build problem-solving skills safely and with our guidance. 

You can do this by simply asking them, “What are you going to do?” 

Your kids might respond by saying they don’t know. You can help them unhinge their inner knowledge by following up with, “I know you are really smart; I bet you can figure this out.” Or you can ask, “What would you tell __ (state their friend’s name here) to do?” This helps separate them from the problem and helps them come up with creative solutions. 

Lastly, make sure they know you are available for support and guidance by simply offering, “I’m here if you’d like help.” 

When you communicate collaboratively, you will be amazed at how much better your relationships can be with less stress, worry, and anxiousness. 

Reminder: as part of the benefits offered at Logan Health Whitefish, employees get free coaching sessions. You can book an in-person coaching session here or a remote/Zoom coaching session here. 

P.P.S. You can register for the next free Christine Seager Coaching Masterclass on How to Change Your Self-Concept by registering here.

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stuck in a rut

If you’re someone who feels stuck in a rut, this one is for you. 

I was recently revisiting Gretchen Rubins’ book The Happiness Project. When I read, “I wasn’t depressed, and I wasn’t having a midlife crisis, but I was suffering from midlife malaise– a recurrent sense of discontent and almost a feeling of disbelief… Is this really it?” 

She went on, “… though at times I felt dissatisfied, that something was missing, I also never forgot how fortunately I was… I had everything I could possibly want– yet I was failing to appreciate it. Bogged down in petty complaints and passing crises, weary of struggling with my own nature… I wasn’t as happy as I could be, and my life wasn’t going to change unless I made it change.” 

This. This was me in 2018. I could NOT figure out what was missing from my life. 

It turns out it was me, and in time, I learned that:

~ I was not stuck; I had more control over my life than I thought. 

~ I was not appreciating what I had, instead of choosing to seek the good in my everyday life.

~ And I was not expanding that by taking a few seconds or even a minute to soak it all in– absorbing it into my core. 

So, if you are someone who feels stuck in a rut– what can you do differently? 

Start with the things listed above, but then also:

Switch things up by driving a different route to work, pick up a new activity (or rediscover an old one), and reach out to family or friends to connect with. 

You can meet new people and offer to meet someone for coffee, join a gym, or other group of like-minded people. 

You might like to start with a clean space, so declutter your home, workspace, or closet. 

Just try different things until you find the things you like to do. 

I recently signed up for Flathead Area Mountain Bike’s Women’s Clinics. My family was shocked and asked why I suddenly wanted to start mountain biking. My bike is 20 years old and I can probably count on two hands how many times I’ve mountain biked in those 20 years, but I wanted to do something different. I also thought I might like it better if I learned how to mountain bike properly. And, I’m in better shape than I have been; I now have more stamina. (I know what they mean when they say it’s time in the seat. They’re talking about building muscle, which takes time and consistency.) 

I’m loving it. It’s challenging mentally and physically. Am I still sometimes getting frustrated with what I can’t do? Sure, but I’m able to take it in stride. 

I recently also bought a 1000-piece puzzle. I seriously dislike that thing. I don’t understand it; it’s really hard; all the pieces and colors look the same. I really didn’t know what I was getting into when I bought it. And now I know- I will either not be buying another puzzle again, not buying one this hard, or at least knowing what I’m getting into if/ when I commit to one again.

If you feel stuck in a rut, decide to do something different and go after it. You will either love it or learn that you don’t, and you will no longer feel like you’re stuck in that rut. 

Reminder: as part of the benefits offered at Logan Health Whitefish, employees get free coaching sessions. You can book an in-person coaching session here or a remote/Zoom coaching session here. 

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change (happening to you)

When you feel like changes are happening to you,

Like you have no control over your job, your life, or things happening around you,

You think the changes are unnecessary or that you don’t have time, or you’ll never quite get the hang of it,

When you feel frustrated, angry, stressed, and overwhelmed,

You complain to your co-workers, feel disrespected by your boss, and worry about the security of your job,

Your relationships might suffer, you may miss growth opportunities, and you will likely perform less effectively.

And you surely will not get the hang of it.

But if you consider how the changes might be good,
if you remember that you have the potential to learn and adapt,
if you decide to embrace changes and be a valuable resource in helping others,

You will feel more optimistic, proud, confident, and accomplished.

You will then be more likely to participate in training and education related to changes.

You could be a resource and lead by example.

And then you will surely get the hang of it.

And maybe even like your job even more.

If this sounds good, but you don’t know HOW, join me THIS Wednesday, October 25, 2023, at noon MT for my free monthly masterclass on Handling Change. Registration is required– you can do so here.

P.S. Did you know that coaching is peer-reviewed? Dr. Tyra Fainstad, MD, Dr. Adrienne Mann, MD, and Dr. Krithika Suresh, Ph.D., et al, conducted a study of over 1,000 women residents and fellow physicians, enrolling about half of them in a group coaching program while the other half did not receive any coaching. Their research found that coaching drastically improves burnout, imposter syndrome, and self-compassion (among other things). Click here to read the study that was published in The Journal of the American Medical Association (JAMA) or here to read it on PubMed.

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a study of one

You can do a study of one. 

Just you. 

And you can apply the scientific process to yourself. 

What is the goal? 

Gather information. 

Form a hypothesis.

Test with an experiment.

What are the results? 

Analyze the results- what worked, what didn’t, and what would you like to do differently?

State your conclusion. 

For example, 

Goal: get the most out of the rest of summer. 

Cool! 

How might you like to do that? What is your hypothesis? 

Hypothesis: try different beach activities– swimming, reading, picnicking, beach games, fishing. 

Experiment: schedule your beach activities & try them one at a time. 

Data: Take notes on the activity you participated in, the level of joy you/ your family experienced, and how you felt. 

Analyze: Which activities netted the best results? What worked, what didn’t work, and what do you want to do differently? 

Adjust based on your analysis. If necessary, create a new hypothesis to explore and repeat the process. 

Other examples: 

Discover new local restaurants to enjoy during the summer.

Develop your photography skills and capture the essence of summer.

Embrace the spirit of adventure and push your boundaries with outdoor activities.

You can apply this to literally anything, and it’s so easy to do when it’s an experiment of one- just you. 

If you’d like to learn more about How to Get the Most Out of the Rest of Summer (& other applications for the scientific process in your life), join me on Wednesday, July 26, 2023, at 11 AM MT for my next free Masterclass. Registration is required; you can do so here.

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the cure for overwhelm

Vagueness leads to overwhelm.

And the cure for overwhelm is specificity.

What exactly is it that has you feeling overwhelmed?

Be specific.

Then check in- is it true?

(Often, that alone will be sufficient when you see it’s not true.)

Try this:
I don’t have enough time.

Take a step back & take a look at it; get specific & objective.
What does not enough time mean?
How much time do you need?
What, specifically, do you need time for?
How much time do you think that will take?
How much time do you actually have?
Are you using that time to the best of your ability?
Is there somewhere you “wring out” more time?
Can you batch things?
Is everything on your list a priority?
Is there someone you can delegate to?
How might you be able to create more time?

When you’re able to get more specific & objective,
you can more clearly see what you’re working with

And from there, you have more brain space to develop more creative solutions.

Be specific & break it down.

If you feel overwhelmed and struggle with time management, I can help; book a consultation now!

Logan Health Whitefish Employees, book an in-person coaching session here; or a remote coaching session (via phone or Zoom) here.

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co-sign

Are you someone who needs others to co-sign on your ideas?

You’re afraid of being judged, criticized, or doing it “wrong.”

This might look like:

You want to write a book but struggle to start writing or sharing this dream with others.

You constantly seek validation from fellow writers & online writing communities.

You do all the research to ensure your idea is worth pursuing and that you know exactly how to do it.

You don’t trust your own creativity & you rely on external validation before taking any concrete steps toward writing. 

Perhaps you want to switch careers and pursue your desire to become a wedding planner.

You constantly seek validation from your friends & family that this is a good idea. 

You don’t attend workshops or start marketing your business until everyone else is onboard, too.

You struggle to trust your own talent & abilities without constant reassurance from others.

You spend time talking to everyone else rather than 

Believing in your ideas, 

Being proactive in your decision-making, 

Taking empowered action, 

(Even if others are skeptical), 

And developing the self-confidence 

To make decisions based on your desires and values, 

Trusting your own judgment,

Embracing your individuality, 

And creating & living a life you love. 

You don’t need others to opt in, co-sign, or agree with what you are doing. 

You only need to believe in yourself, 

Recognizing your own enoughness, 

Just as you are. 

If you’d like help to recognize your own enoughness, I can help.

Click here to take the first step & book your complimentary, no-obligation consultation.

As a reminder, for LHW employees, coaching is free! Click here to book your in-person coaching session or here for a remote coaching session.