Category: well-being

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When Your Brain Fixates on the Negative (Even at the Beach)

Why this happens– and how to shift it, even in the middle of a stressful shift or a rare day off.

Have you ever said something and immediately thought, ‘Wait… did I really just say that out loud?“

That was me at the beach recently.

I was filming a peaceful video—panning across the palm trees, taking in the sunshine—and I heard myself say,
“At least there’s good music.”

Not in a joyful way.
More like a resigned, mildly irritated way.

I had time at the beach with Scott.
It was sunny, beautiful, warm.
And yet—my brain still found something to complain about.

Sound familiar?

As healthcare workers (and as simply human beings), we’re trained to notice what’s wrong.
What’s missing.
What’s abnormal.

It makes sense that this mindset doesn’t shut off just because we’re off shift.

Our brains—especially under stress—default to scanning for danger, risk, or imperfection.
It’s called negativity bias. And it’s completely normal.

You’re not doing it wrong.
You’re not “too” negative or ungrateful.
You’re just human.

What matters is what you do next.

After I heard myself say that out loud, I didn’t beat myself up.
I caught it.
I got curious.
And then I did what I often teach my clients to do:

I went on a rampage of gratitude.

It’s exactly what it sounds like—a no-edit, rapid-fire list of anything and everything I could possibly appreciate in that moment.

  • The breeze.
  • The sand.
  • The fact that I had a phone to film with.
  • That yes—the music actually was good.
  • And that I had the awareness to notice my brain doing what brains do… and make a different choice.

That’s how we rewire.

This works on the beach.
It works in your car.
It works in the hallway between patient rooms.
It works after a hard day when you’re questioning everything.

When a negative thought shows up, don’t judge it.
Just notice it.
Name it.
And then redirect—on purpose.

Start small.
Look for one thing that’s good.
Then two.
Then five.

This is how you shift from reactive mode to intentional mode.
It’s how you start managing your mind in a way that doesn’t add more pressure—but gives you a little more space to breathe.

Because you deserve that.
Even when the floor is short-staffed.
Even when your day feels like a dumpster fire.
Even when you’re on a beach and your brain still complains.

This isn’t fake positivity.
It’s a skill. One you can build.

Want to try it? Start your own rampage of gratitude.
Right now.
Wherever you are.
List five things—quick, simple, no editing.

Notice what shifts.

You don’t need a perfect day to feel better.
You just need a strategy for when your brain wants to focus on what’s not.

Reminder: As part of the benefits offered at Logan Health, employees get free coaching sessions.
You can book a coaching session here.

Or, if you are not a Logan Health employee, you can book a consultation to learn how to work with me here.

P.P.S. Liked what you read?
Join my email list where I dive deeper into these concepts and teach you how to put them into practice in your everyday life.
And don’t forget to follow me on Instagram @christineseager_ or Facebook @seager.christine, where I share both teaching moments and real-life examples of this work in action.

Real moment from the beach (and yes, I really said it out loud).

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The Other Half Is Also True: How to Find Calm, Confidence, or Joy in Healthcare (Even When It Feels Impossible)

Have you ever noticed how fast your brain jumps to worst-case scenarios?

You hear a code blue overhead, and your stomach tightens.

You’re about to walk into a shift with a tough patient assignment, and you’re already bracing.

You get a vague email from your manager that says, “Can we talk?” and your brain goes straight to “What did I do wrong?”

That internal alarm system is strong—and for good reason.

In healthcare, being alert and prepared can literally save lives.

But here’s what we don’t often hear:

Just as there’s always an opportunity for anxiousness, there’s also an equal opportunity for calm.

You might not feel calm in that moment.

You might not even believe it’s an option.

But it’s there.

The same brain that spins out with stress is also capable of grounding you.

And the same situation that brings up overwhelm could also be an invitation to find courage, clarity, or even joy.

Let’s break this down.

The Default: “What if something goes wrong?”

Healthcare trains us to expect problems.

From nursing school to the floor, we’re taught to spot what’s not normal, anticipate complications, and catch things early.

And that’s a skill you need.

But if you’re not careful, that skill can hijack your nervous system—and your day.

Without noticing, you start assuming that bad news is coming.

You live in constant readiness for the next crisis.

And you start to feel like anxiousness is just your baseline.

The Other Option: “What if this is okay?”

This is the part we’re not trained for.

What if your patient’s condition is stable?

What if that email from your manager is about something good?

What if today’s shift goes more smoothly than expected?

What if you don’t need to brace for impact, because nothing is crashing?

The brain won’t offer those thoughts automatically.

But you can practice them.

And the more you do, the more accessible they become—even on your worst days.

Emotions Come in Pairs

Here’s the truth most of us don’t realize:

Every time there’s the potential for fear, there’s also potential for courage.

Every time there’s an urge to panic, there’s an equal chance to choose peace.

And every time you feel resentment, frustration, or guilt… there’s a sliver of space to access something else—curiosity, pride, maybe even joy.

That doesn’t mean you’ll always feel the “positive” emotion right away.

It doesn’t mean you’re doing something wrong if anxiety still shows up.

But it does mean that the opposite emotion is always available. And you can reach for it.

A Practical Example

Let’s say you’re dreading your shift tomorrow.

You’ve already started feeling heavy. Maybe you’re thinking:

• I’m going to be exhausted.

• I won’t get a break.

• I’ll probably get floated or have a rough assignment.

All of those might be true. But here’s where the shift can start.

Ask yourself:

• What else might be true?

• What’s a more helpful thought I could practice?

Try on one of these:

• “I can handle whatever comes up tomorrow.”

• “There’s a good chance something goes right.”

• “It’s possible I’ll laugh with a coworker or feel proud of how I show up.”

Even just considering those possibilities can calm your nervous system.

This Isn’t About Toxic Positivity

Let’s be clear: I’m not telling you to slap a smile on and pretend everything’s fine.

This is about building mental flexibility.

So you’re not stuck in anxiety, dread, or guilt as your only options.

So you can notice the truth: that every hard emotion has an equal and opposite emotion standing quietly beside it, waiting to be noticed.

Try This Today

1. Notice the Negative Emotion

Name it. Don’t fight it. Just observe: “I feel anxious,” or “I feel overwhelmed.”

2. Ask What the Opposite Could Be

If you’re feeling guilt, could there be compassion?

If you’re feeling dread, could there be determination?

3. Practice a Thought That Points You There

Something simple and believable.

“This is hard, and I’m doing it anyway.”

“It’s okay to feel both nervous and capable.”

“Maybe this shift won’t suck.”

4. Repeat As Needed

Not once. Not perfectly. Just keep noticing the other half of the truth.

You don’t have to get it “right.”

You just have to stop assuming the hard stuff is the whole story.

Because for every anxious thought, there’s an equally real and available one waiting to calm your system.

And when you learn to practice both, you start living a different kind of life—even on the job.

Want to feel more confident and calm—without needing your job to change first?

That’s what we do in coaching.

Book a complimentary call to see what this work could look like for you here.

Reminder: as part of the benefits offered at Logan Health, employees get free coaching sessions. You can book a coaching session here. 

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Why You Dread Going Back After a Vacation (and What to Do About It)

You know the feeling.

You’ve just had a few days off—maybe even a full week. You finally got to sleep in, eat something that wasn’t from a vending machine, and wear real pants without drawstrings.

But as the return-to-work countdown starts ticking, that pit in your stomach shows up.

The dread creeps in.

And you find yourself thinking: “Shouldn’t I feel better after time off?”

If that sounds familiar, you’re not alone—and you’re definitely not broken.

The Problem: Post-Vacation Dread Is Common… but Often Misunderstood

Most healthcare workers assume the dread means something is wrong with them.

They tell themselves:

• “I’m just lazy.”

• “If I were a better nurse, I’d be excited to go back.”

• “Maybe I’m burned out again.”

But often, it’s not burnout—it’s disconnection.

Many nurses are feeling overwhelmed after time off—not because they don’t care, but because they’ve lost touch with the parts of the job that once gave them meaning.

Time off gives you a glimpse of what it feels like to be rested, free, and in charge of your own time. When you go back, you’re re-entering a system that often feels rushed, rigid, and reactive.

It’s not about not caring.

It’s about not having time or space to reconnect with why you care.

The Solution: Reconnect With What You Do Like About Your Job

If you’re trying to figure out how to stop dreading going back to work, it starts with understanding what’s really bothering you.

Instead of treating the dread like a red flag that you need to leave your job, try seeing it as a clue.

It’s pointing to something that needs a little attention—not a total overhaul.

If you want to enjoy nursing again, you don’t necessarily need a new job—you need a new way of experiencing the one you have.

The Process: 3 Steps to Shift the Post-Vacation Dread

1. Name What You’re Actually Dreading

It’s easy to lump everything together as “Ugh…work,” but getting specific helps. Ask yourself:

• Am I dreading a particular person or situation?

• Is it the schedule, the pace, or the emotional load?

• Do I feel behind or out of control?

When you name the real trigger, you can address it more clearly.

Often, it’s one part of your job—not the whole thing—that’s making you dread going back.

Recognizing the difference between healthcare burnout vs. boredom can also be huge. Sometimes, it’s not exhaustion—it’s a lack of growth, stimulation, or meaning.

2. Plan One Thing That Grounds You

Think of one simple thing that helps you feel like you at work:

• A hot cup of coffee in the break room before the shift starts.

• A minute alone in your car to set an intention.

• Playing your favorite playlist on the drive in.

These little rituals help you feel more in control of how you return to work after time off.

It’s one of the best ways to feel better returning to work—without needing a full career makeover.

3. Look for Proof You Actually Like Your Job

Start collecting “evidence” that your job still matters to you.

That you’re good at it. That it makes a difference.

Think:

• A patient who smiled and said thank you.

• A moment of teamwork with your crew.

• A time you caught something important or advocated well.

If you’re trying to reconnect with your nursing job, you have to look for the good on purpose.

You don’t have to love every moment, but it helps to notice the ones you do.

The Results: You Return Recharged and Reconnected

When you walk back in with clarity and intention, something shifts.

Instead of feeling thrown back into the chaos, you feel more grounded—because you know what matters to you.

Post-vacation dread for nurses isn’t a sign that you’re lazy or broken.

It’s a reminder to pay attention to how you’re working, not just that you’re working.

You don’t need to escape your job to enjoy it again.

You just need tools and support to shift how you experience it.

⸻

Want help doing this consistently?

That’s what I coach nurses and healthcare workers to do every day.

If you’re ready to feel better without switching jobs, let’s talk.

Book a free consultation HERE to see how coaching can help you love where you are—and design what’s next.

Reminder: as part of the benefits offered at Logan Health, employees get free coaching sessions. You can book a coaching session here. 

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Intentional Thought Creation for Healthcare Providers

Have you ever walked into a shift already bracing for the worst? Maybe you think, “Today’s going to be a disaster,” or “I can’t deal with another short-staffed shift.” And then, like magic (or maybe confirmation bias), the day unfolds exactly as expected—chaotic, exhausting, and frustrating.

But what if you could shift that experience before it even begins? What if, instead of your brain automatically scanning for stress, overwhelm, and frustration, you trained it to look for something else?

Enter: Intentional Thought Creation

Intentional Thought Creation is the practice of deliberately choosing a new thought and actively seeking, savoring, and soaking in evidence to support it. Instead of waiting for your brain to shift on its own (it won’t), you direct it toward what you want to believe.

Here’s how this plays out:

1. Seek Evidence

Let’s say you want to believe, “I handle difficult situations with confidence.”

Instead of defaulting to “I’m drowning” when things get hectic, actively seek proof that you do handle challenges well. Notice when you de-escalate a patient’s anxiety, efficiently prioritize care, or troubleshoot a problem before it escalates. If you seek it, you’ll find it.

2. Savor the Evidence

Your brain is wired to remember negative events more vividly than positive ones. This is why you’ll replay a mistake in your head for days but forget the three patients who thanked you. To counteract this, pause and fully absorb the evidence when you see it.

When a patient tells you, “I felt safe with you,” or a coworker says, “I love working with you,” don’t brush it off. Take a moment to let it sink in. Maybe even write it down in a notes app to revisit later. The more you spend time with it– savor it, the more real it becomes in your mind.

3. Soak in the New Thought

The final step is to let your brain marinate in the thought. Picture it as a new groove you’re carving into your neural pathways. The more you think it, the stronger it gets.

Try this: At the end of your shift, before you replay the stressful moments, deliberately recall three moments that support your new thought. Did you stay calm during a code? Did you make a patient laugh? Did you advocate for yourself or a coworker? Soak it in.

The Impact on Your Work and Well-Being

When you train your brain to look for evidence that supports your desired beliefs, you shift your entire experience of work. Instead of defaulting to dread, frustration, or defeat, you start to see yourself as capable, competent, and in control of how you think and feel.

Imagine walking into a shift believing:

  • I am a skilled and compassionate nurse.
  • I always find a way to get through tough shifts.
  • I make a difference, even in small ways.

What would change for you if you practiced seeking, savoring, and soaking in evidence of these thoughts every day?

Ready to Make This Shift?

This is exactly the kind of transformation we work on in coaching. If you’re tired of dreading your shifts or feeling stuck in survival mode, let’s talk. Book a consultation and start shifting your experience from the inside out.

Reminder: as part of the benefits offered at Logan Health, employees get free coaching sessions. You can book a coaching session here. 

Or, if you are not a Logan Health Employee, you can book a consultation to learn how to work with me here.

P.P.S. Liked what you read? Join my email list, where I dive deeper into these concepts and teach you HOW to put them into practice in your everyday life. And don’t forget to follow me on Instagram (@christineseager_) or Facebook (@seager.christine), where I share both teaching moments and real-life examples of this work in action. 

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How to Start Designing a Life You Actually Love

(This is by far, one of my favorite coaching topics because when we’re so busy with just living life, we don’t think this is actually possible for us, but I assure it you it is.)

Have you ever felt like you’re just going through the motions?

You wake up, go to work, check off tasks, and before you know it—it’s bedtime, and you’re doing it all over again tomorrow.

Rinse and repeat.

Maybe you tell yourself, “This is just how life is.”
Or maybe you’ve thought, “One day, I’ll figure out what I really want.”
You just keep kicking the can down the road.

But what if “one day” never comes?

What if the life you actually want doesn’t just happen—but has to be designed?

Why Most People Don’t Design Their Life

If you feel stuck, you’re not alone.

Most people don’t intentionally design their life because:
1. They don’t know what they want. (It feels easier to stay busy than to stop and figure it out.)
2. They think they have to make huge changes. (“I’d have to quit my job, move across the country, and start over.”)
3. They don’t believe it’s possible. (“People like me don’t get to have extraordinary lives.”)

Here’s the truth:
You don’t need to know everything. You don’t need to overhaul your whole life. You just need to start.

How to Start Designing Your Life in 3 Steps

  1. Ask Yourself: What Would Make My Life Extraordinary?

Not “what’s realistic?”
Not “what’s practical?”
Not “what should I want?”

But what do I actually want?

Would you travel more? Work fewer hours? Take up a hobby that’s just for fun?

Give yourself permission to dream.

  1. Look for Small Ways to Bring That Into Your Life Now

You don’t need to quit your job and move to Bali to feel more alive.

If you dream of:
• More freedom: Can you start setting better boundaries at work?
• More adventure: Can you say yes to something spontaneous this week?
• More joy: Can you carve out time for something that lights you up?

Big changes start with small shifts.

  1. Decide to Be the Person Who Does It

Your life isn’t going to design itself.

You have to decide to take action—even if it’s small.
• Book the weekend trip.
• Sign up for the class.
• Say no to the shift that drains you.

The more you act like the person who has the life you want, the faster you become that person.

You don’t have to settle for a life that feels “fine.”
You’re allowed to want more.

The real question is: Are you ready to start designing it?

If you’re done waiting for “one day” and ready to start creating a life you love, I can help. Let’s talk— I offer complimentary, no-obligation consultations. You can book yours here.

Reminder: as part of the benefits offered at Logan Health, employees get free coaching sessions. You can book a coaching session here. 

P.P.S. Liked what you read? Join my email list, where I dive deeper into these concepts and teach you HOW to put them into practice in your everyday life. And don’t forget to follow me on Instagram (@christineseager_) or Facebook (@seager.christine), where I share both teaching moments and real-life examples of this work in action. 

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Why You Procrastinate (and How to Stop)

Do you ever find yourself putting off tasks—especially the important ones?

You know what needs to be done.

You want to do it.

And yet… you don’t.

Instead, you scroll, reorganize your sock drawer, or decide now is the perfect time to deep-clean your fridge.

Why does this happen? And more importantly—how do you stop?

The Real Reason You Procrastinate

Most people think procrastination is about laziness or poor time management.

It’s not.

It’s about avoiding discomfort.

You procrastinate when a task feels:

• Overwhelming: “I don’t even know where to start.”

• Pointless: “This isn’t going to make a difference anyway.”

• Pressure-filled: “What if I fail?”

• Boring: “I don’t want to do this right now.”

Your brain is wired to seek pleasure, avoid pain, and conserve energy.

So instead of tackling the uncomfortable thing, your brain steers you toward quick hits of dopamine—social media, Netflix, or even ‘productive’ distractions (hello, color-coded planner).

How to Stop Procrastinating in 3 Steps

1. Ask Yourself: What Am I Really Avoiding?

Instead of beating yourself up, get curious.

• Is this task overwhelming?

• Am I worried about failing?

• Am I resisting boredom or discomfort?

Identifying the real issue makes it easier to solve.

2. Make It So Small You Can’t Say No

Your brain resists big tasks. So shrink them.

• Instead of “I have to finish this whole project,” say “I’ll work on it for 5 minutes.”

• Instead of “I have to write a report,” say “I’ll write the first sentence.”

• Instead of “I should go for a 5-mile run,” say “I’ll put on my shoes.”

Tiny steps build momentum.

3. Decide Ahead of Time

Procrastination thrives on indecision.

So decide—when, where, and how long you’ll work.

• “I’ll start at 10 AM, work for 15 minutes, then take a break.”

• “I’ll check patient charts right after shift huddle, before anything else.”

Then honor that decision like it’s a patient’s medication schedule.

Final Thoughts

Procrastination isn’t a moral failing—it’s a habit.

And habits can change.

What’s one thing you’ve been putting off that you can start—right now?

If you’re struggling to follow through on your goals, I can help you. Let’s chat about what’s keeping you stuck—book a complimentary consult here.

Reminder: as part of the benefits offered at Logan Health, employees get free coaching sessions. You can book a coaching session here. 

Or, if you are not a Logan Health Employee, you can book a consultation to learn how to work with me here.

P.P.S. Liked what you read? Join my email list, where I dive deeper into these concepts and teach you HOW to put them into practice in your everyday life. And don’t forget to follow me on Instagram (@christineseager_) or Facebook (@seager.christine), where I share both teaching moments and real-life examples of this work in action. 

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How to Create the Holiday Experience You Actually Want

What if you could decide RIGHT NOW how you want to feel this holiday season?

Not how you think you should feel or how you’ve always felt in the past—but exactly how YOU want to feel.

For healthcare workers, the holidays can feel like a blur. Long shifts, missed family gatherings, and the weight of taking care of everyone else can leave you feeling drained before you’ve even started. Add in the pressure to make everything perfect at home, and it’s no wonder the holiday spirit feels out of reach.

But here’s the truth: those holiday feelings we’re chasing—whether it’s joy, connection, or calm—don’t just happen by chance. We create them.

That means you have the power to create the exact holiday experience you want this year—even if you’re juggling shifts or navigating a packed schedule. Here’s how:

Step 1: Decide How You Want to Feel

Take a moment to think about the feeling you want to create this holiday season. Forget about the to-do list or the expectations. Close your eyes and imagine:

✨ Do you want to feel calm and cozy?
✨ Excited and joyful?
✨ Connected and full of love?

It might help to picture yourself at the end of the holiday season. How do you want to look back and feel about the time you spent? Be specific. Choosing the feeling you want is the first step to making it happen.

Step 2: Focus on What Creates That Feeling

Now that you know how you want to feel, it’s time to take action. The key here is to focus on what creates that feeling for YOU—not what Instagram says or what your family expects.

Here are some examples:

  • Calm and Cozy: Slow things down when you’re off the clock. Say no to commitments that feel more like obligations. Light a candle, grab your favorite blanket, and watch that holiday movie you love. Let it be simple.
  • Excited and Joyful: Crank up the holiday music and dance around your kitchen after a long shift. Plan something fun just for YOU—like a morning walk to see holiday lights or a drive-through coffee treat before work. Joy often comes from the little things we let ourselves enjoy.
  • Connected and Full of Love: Reach out to people who matter to you in small but meaningful ways. Write a quick note to someone you haven’t spoken to in a while or plan a video call with loved ones if you’re working during the holidays. It’s about small, intentional moments.

The magic happens when you intentionally align your actions with the feeling you want to create.

Step 3: Shift Your Focus When You Get Off Track

Even with the best intentions, the holidays can throw curveballs. A patient crisis, family drama, or your own perfectionism might try to derail your good vibes.

This is where your focus becomes your superpower. Instead of spiraling into frustration, gently ask yourself: “What can I focus on right now to create [insert your feeling]?”

For example:

  • If a coworker’s attitude frustrates you during your shift, refocus on gratitude for the opportunity to make a difference in someone’s life.
  • If family drama threatens your peace, remind yourself of the joy you can create in the small moments—like sharing a laugh with your kids or savoring a quiet cup of tea.
  • If the holiday chaos feels overwhelming, ask, “What’s one thing I can do right now to feel calm?”

Redirecting your focus is like resetting the holiday playlist in your mind. You can’t control everything, but you CAN control where your attention goes.

Step 4: Give Yourself Permission to Enjoy

So often, we hold ourselves back from enjoying the holidays because we feel like we haven’t done enough. Maybe you didn’t bake those cookies from scratch or finish every gift perfectly wrapped. But the holidays aren’t a test.

Give yourself permission to soak up the moments that matter. Let go of what doesn’t. 

Remember, you’re not chasing perfection—you’re choosing presence.

For nurses and healthcare workers, this might mean embracing unconventional celebrations. Maybe your family’s holiday dinner is takeout on your lunch break—and that’s okay. Joy doesn’t come from the details; it comes from the intention.

What Will Your Holiday Feel Like?

This holiday season doesn’t have to be like every other year. You don’t have to wait for the perfect circumstances to feel the way you want to feel.

You can decide, right now, what you want to feel—and create that feeling on demand. By focusing on what matters, choosing intentional actions, and giving yourself permission to enjoy, you can design a holiday that feels like magic.

So, what feeling do YOU want to create this holiday season?

Let’s Make It Happen

If you’re feeling overwhelmed or unsure where to start, let’s talk. Coaching can help you figure out exactly how to create the holiday experience you’ve been dreaming of—without the stress or overwhelm.

Book a complimentary consultation today, and let’s design the life you love, one intentional step at a time.

Don’t let another holiday pass you by. Let’s create something extraordinary together—starting now.

As part of the benefits offered at Logan Health, employees get free coaching sessions. 

Book a Logan Health Employee Coaching Session Here

Or, if you are not a Logan Health Employee, you can book a consultation to learn how to work with me.

Book a Complimentary Consultation Here

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Accepting Feedback

Have you ever walked away from feedback—no matter how “constructive” it was—feeling like you got punched in the gut?

You’re not alone.

Negative feedback has a way of getting under our skin. We take it personally.
We spiral.
We make it mean so much more than it needs to.

We tell ourselves:
“I’m so dumb.”
“I’ll never be successful.”
“This isn’t working.”
“They don’t get me.”

And while the words themselves might sting, we’re the ones beating ourselves up in the aftermath.

But what if you could hear feedback—even the tough stuff—and handle it with grace?
No spiraling. No shame. No making it mean you’re somehow not good enough.

Here’s how:

Step 1: Stop & Take a Beat. Then Respond.

You don’t need to react immediately. Give yourself a moment.

Choose a simple phrase (or two) to have in your back pocket:

  • “Thank you. I’ll take that under consideration.”
  • “I see what you’re saying. I’ll think about that for next time.”
  • “OK, thank you.”

That’s it.
You can respond respectfully without over-explaining, defending, or making it awkward.

Example:
Your manager says:
“I think your documentation could be more thorough.”

Instead of panicking or apologizing, you calmly say:
“Thanks for the feedback. I’ll keep that in mind.”

That’s all you need in the moment. You can process it later.

Step 2: Process It—When You’re Ready

When you have some time to think, ask yourself:

  • Is there any truth here?
  • Can I see their perspective, even if I don’t fully agree?
  • Do I want to make any changes based on this feedback?
  • Is there something to learn here?

Sometimes feedback shines a light on a skill or area you want to improve.

Example:
Feedback: “You didn’t seem prepared for that patient handoff.”

Your first reaction might be frustration.
But when you step back, you might realize:

  • Were you as prepared as you wanted to be?
  • What can you learn to feel more confident next time?

Maybe it’s creating a checklist or practicing a quick summary for each patient.
Turning feedback into a learning opportunity puts you back in control.

Learning changes frustration into growth.

Step 3: Break It Down

Here’s where you separate what’s real from what’s drama in your mind.

  1. What are the facts?
    (What exactly was said? What specifically happened?)
  2. What are your emotions about those facts?
    (Upset, ashamed, annoyed, embarrassed?)
  3. What thoughts are causing those emotions?
    (What are you making this mean about you?)

Example:
Feedback: “That IV placement took too long.”

  • Fact: It took a half hour.
  • Emotion: Frustrated, embarrassed.
  • Thought: “I’m so bad at this. I’ll never get better.”

Step 4: Challenge the Thought

Is that thought true?
How could the opposite be true?

Find evidence to support it.

Example:
Thought: “I’m terrible at placing IVs.”

Ask:

  • Is it really true? (No. Most of the time, I place them quickly and effectively.)
  • Could the opposite be true? (I’m learning. Everyone has off days. I’ve done this well many times before.)

Final Thoughts: Feedback Doesn’t Define You

Feedback is data. It’s information—not a judgment of your worth.

When you stop taking it personally and start handling it with grace, you stay in control.

  • You decide what’s worth keeping.
  • You decide what to improve.
  • You decide what to let go.

And here’s the magic: Feedback can actually help you grow when you allow it.

Are you ready to start handling feedback differently?
If you’re tired of spiraling every time someone shares a critique, let’s talk.
Book a complimentary consultation, and we’ll work on tools to help you feel confident, calm, and in control—no matter what’s said.

Reminder: as part of the benefits offered at Logan Health, employees get free coaching sessions. You can book a coaching session here. 

P.S. Liked what you read? Join my email list, where I dive deeper into these concepts and teach you HOW to put them into practice in your everyday life. And don’t forget to follow me on Instagram (@christineseager_) or Facebook (@seager.christine), where I share both teaching moments and real-life examples of this work in action. 

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Why Reinvent the Wheel When What You’ve Got Works Just Fine?

Stop Fixing What Isn’t Broken

How many times have you thought, This time it’ll be different?

You bought the fancy planner. You started that new workout routine. You even downloaded the latest app everyone’s talking about.

But here you are, weeks (or days) later, feeling like you’re right back where you started.

Sound familiar?

Here’s the thing: Your brain is wired to crave novelty. 

Neuroscience tells us that when you try something new, your brain lights up with a fresh hit of dopamine. It feels good in the moment. But novelty doesn’t equal better—and it doesn’t mean it’s solving your actual problem.

So why do we keep chasing it?

Examples:

  1. Calendars and Planners
    How many planners have you abandoned mid-year? Or mid-week? You start with one, then grab another because, let’s be honest, you’re convinced this one will finally make you organized.

Spoiler alert: It’s not the planner.

  1. Workouts
    You finally found a workout routine you like—or at least one that doesn’t make you miserable. But then you see someone on Instagram doing burpees on a Bosu ball, and suddenly you think, Should I be doing that?

Here’s an idea: Stick with what you’re already doing. Because the thing that works is the thing you’ll actually do.

The Real Question: Why Are You Switching?

Next time, before you jump to something new, stop and ask yourself:

  • What’s actually working for me right now?
  • Why do I feel the need to change?
  • Am I chasing the excitement of starting over?
  • Or am I avoiding something uncomfortable?

Spoiler alert: It’s usually the uncomfortable part.

Here’s the truth: The magic isn’t in finding something new. The magic is in staying consistent with what already works, even when it feels boring or hard.

When you stop chasing shiny new solutions and stick with what already works, a few amazing things happen:

  • You save yourself a ton of time (no more Googling “best planners for 2025”).
  • You actually get results because you’re consistent.
  • You feel more in control—because you’re no longer scrambling for answers.

And here’s the best part: You start to trust yourself again.

That’s what I help my clients with—figuring out what’s actually working, why they keep chasing new things, and how to make progress without reinventing the wheel every week.

You can save yourself time, energy, and frustration—and coaching with me can help you get there faster.

Are you ready to stop spinning your wheels and start building momentum?

Book a complimentary consultation with me today. We’ll talk about where you’re stuck, what’s already working, and how coaching can help you finally move forward.

Or, join me for my LAST free masterclass of 2024, How to Abstain, on 12/11/24 at 11 am via Zoom. It’s all about cutting through clutter and creating a life that works for you.

Let’s get you results. You don’t have to do this alone.

As part of the benefits offered at Logan Health, employees get free coaching sessions. 

Book a LOGAN HEALTH EMPLOYEE Life Coaching Session Here

Or, if you are not a Logan Health Employee, you can book a consultation to learn how to work with me.

Book a COMPLIMENTARY CONSULTATION Here

The LAST Free Monthly Masterclass for 2024 is on December 11, How to Abstain from over eating, over drinking, over scrolling, etc. Registration is required and you can do so here:

HOW TO ABSTAIN Masterclass

P.P.S. Liked what you read? Join my email list, where I dive deeper into these concepts and teach you HOW to put them into practice in your everyday life.

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Stuck in Survival Mode? Let’s Take Back Your Time

Ever feel like life is running you instead of the other way around?

The to-do list never ends. Your shifts are unpredictable. The kids need a ride from school, and somehow you’re supposed to squeeze in errands, grocery shopping, and maybe—just maybe—a little rest.

Sound familiar?

If you’re nodding along, here’s what you need to know: time management isn’t about waking up earlier or cramming more into your day. It’s about learning a process that works for you—one that helps you feel less stressed, more confident, and maybe even a little excited about your days.

And I’ve got a process that works.

This week, I’m breaking it all down in a series of IG Lives where I’ll show you exactly how to:

  1. Plan: Create a schedule that actually works for your life—even with chaos in the mix.
  2. Implement: Learn how to stop procrastinating, stay focused, and follow through (without constant self-bargaining over every task).
  3. Evaluate: Figure out what’s working, what’s not, and how to tweak your plan so it keeps working for you.

Here’s the kicker: I’m not just teaching this. I’m doing it with you.

Because even though I have time, I’m tired of wasting it on mental arguments with myself over errands, grocery shopping, and boring-but-important stuff. I want to become the person who actually does what they said they’d do—when they said they’d do it.

If that resonates with you, let’s do this together.

Join me for the IG Lives this week. The videos will stay up, so you can jump in anytime.
[Click here to follow along on Instagram]

Or, if you want one-on-one support to create a time management plan designed specifically for your life, book a free session with me below.

Your time is valuable. Let’s make sure you’re using it to create a life you actually love.

As part of the benefits offered at Logan Health, employees get free coaching sessions.

Book a LOGAN HEALTH EMPLOYEE Life Coaching Session Here

Or, if you are not a Logan Health Employee, you can book a consultation to learn how to work with me.

Book a COMPLIMENTARY CONSULTATION Here

The LAST Free Monthly Masterclass for 2024 is on December 11, How to Abstain from over eating, over drinking, over scrolling, etc. Registration is required and you can do so here:

HOW TO ABSTAIN MASTERCLASS

P.P.S. Liked what you read? Join my email list, where I dive deeper into these concepts and teach you HOW to put them into practice in your everyday life.