How to Truly Give Thanks at Home this Week

Giving Thanks: Thursday is More than Just a Day for Food and Football

Two friends giving thanks for each otherIn the United States, it’s Thanksgiving this week.  As we prepare delicious food, plan on parades and games, take the time to  give thanks  and acknowledge others in special ways, especially at home.

Do things for others without being asked. Go the extra mile to help clean, wash laundry, buy groceries. And get them something you know they will love.

If you’re skillful with tools, ask if you may fix things around the house of the one you’re visiting. Ask what needs to be done.

Listen to an older family member.  Ask questions and give them your full attention.  They don’t have it very often. Give thanks for their wisdom and knowledge.

Use touch to convey your thanks and love. Giving a shoulder rub can ease tension instantly. Hugging your mother will melt her heart.  Patting a child on the back and letting them know they did a good job elicits a smile.

Cook with love.  Make foods that you know people dear to you appreciate and crave.

Do something unexpected but highly appreciated. Perhaps bring a new game for the kids or take everyone outside on a nature walk.  Share photos of recent work you have done.  Interview family for a future archived family video.

Don’t take others for granted. If your family is small enough, write a hand-written card for each one letting them know what you specifically appreciate about them.

Turn off your devices and be present with others.

Enjoy your holidays by expressing gratitude from your heart.

 

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Could Ecotherapy (Being in Nature) Relieve Your Stress?

Nature:  Free and Easy Cure to Anxiety and Depression

Did you know that most Americans suffer from nature deficit disorder?  A typical American spends 80-90% of their time indoors- and sadly too much of that time is spent sitting.  The more time people spend inside, the more anxious an depressed they get.  The solution is simple and free: spend time outside in nature.   Doing so can:

• Cut anxiety and depression

• Boost feelings of well-being

• Improve your health and reduce blood pressire

• Increase your social interaction with others

• Improve your breathing and intake of Vitamin D if you spend 20 minutes in the sun

Gardeners have long understood this, as having your hands in soil relieves stress and connects you to the earth.  Doing so helps you get out of your head and your worries, and enables you to focus on the present- one of the keys to being happier.

David Strayer, a psychologist at the University of Utah, takes students out in nature  to reconnect with their creative problem-solving and mental clarity.  With so many distractions and constant technological stimulation, our brains get tired and don’t function as clearly as they should.  His backpacking group of Outward Bound participants did 50 percent better on creative problem-solving after only three days in the wilderness.1

So the next time you are feeling down or overwhelmed, get outside in nature.  Just 20 minutes can revive your body, mind and spirit.

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  1. http://articles.mercola.com/sites/articles/archive/2017/07/13/ecotherapy.aspx?utm_source=dnl&utm_medium=email&utm_content=art1&utm_campaign=20170713Z1_UCM&et_cid=DM150364&et_rid=2078706039
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Are You So Busy That Nothing Gets Done?

“Busy is a drug that a lot of people are addicted to.” Rob Bell

Exhausted woman from Stress Express!Too Busy for Life?

My next book is on women and overwhelm, and I find that in general, with the digital world being on 24/7, we have so much more to do.  And less time to do it.  And than results in major stress and burnout.  I know what it feels like to have worked hard for 8 hours and wonder at the end of the day, what did I get done?  Here are a few cures:

The Solution to Busyness

Do a Data Dump In the course Managing Accelerated Productivity, I learned how to do a data dump. Write down everything you have to get done in every area of your life.  The list is usually several pages. Afterwards, organize it into categories: Urgent, Important, Someday Maybe, Next Week, Next Month, etc. And then schedule each item in your calendar. The Someday/Maybe need not be scheduled, but write it somewhere so your mind won’t have to carry it around. (Evernote is a great app for this.) )It  helpa to actually write it all out and then highlight it in your favorite colored marker when you have assigned a time and date to it. Your little kid inside loves that!

Evaluate your calendar Are you too busy because you want to be? Are there things you should be saying no to?  How much of your day is driving your kids to activities or wasted in meaningless meetings? Take back your time.

• Use  smarts tools  Kanbanflow®, Sanebox® and other software can help with your time management, email and overwhelm. Try different apps and strategies to save yourself time.

Accept the Inevitable We will never get it all done because there is not enough time in the day and because we want a good quality of life. Life balance is important. Realize some tasks are less meaningful and just won’t happen. And that’s ok. Delegate, decide not to do and enjoy your life.

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Stressed about Money? Focus on this…

As the new year starts. many of us are looking at holiday bills and worrying about money.  Anxiety and stress about money can cause anxiety attacks, sleepless nights and depression.

Stressed about Money?So what’s the solution?

Focus on gratitude!
The next time you start feeling poor or experiencing lack, pull out paper and pen or use your cellphone and make a list of everything in your life that you are grateful for.  Include the fact that you have access to clean water, clothing, shelter, food, friends, healthcare, etc.  Those are all luxuries to a large portion of the world.

You will notice that as you do this, your stress abates.  It may even disappear.

There’s a simple reason for this. What you focus on manifests, and when you focus on lack or scarcity, yu create more of that.  But when you focus on abundance and gratitude, you attract in more to be grateful for.

And if you’ve done this exercise several times and are still super-stressed, go volunteer at a soup kitchen, or work with the homeless.  Your perspective will change, I guarantee it.

 

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Energy Drains Create Stress; Try This Instead

Stressed woman pulling her hair

Are you out of energy and stressed?

All of us are subject to various energy drains from time to time. Review the list below to determine which eare sapping your vitality and positive outlook. The good news is you can change your behavior and your actions to support yourself and your energy.

Negative people. You are the result of the 5 people you spend the most time with. They impact your energy levels. Avoid complainers, Debbie Downers and bad news mongers.

Incompletions. Projects you have left 1/2 finished, books half read, newspapers and magazines opened but not finished. All of those are sapping your energy. Here’s what to do about it: http://firedupnow.com/could-your-incompletions-be-stressing-you-out/

Lack of sleep. You need 7 hours a night or you are at a cognitive disadvantage.

Sugar Check the research out yourself- sugar is terrible for you and contributes to cancer, diabetes, weight gain and so much more. That candy bar you eat at 2:00 will crash you at 3:00. Avoid it and boost your energy.

Dehydration– 40% of North Americans are dehydrated. Drink 10-12 glasses
of pure water a day, more if you drink soda, coffee or tea. A 5% drop in hydration means a 25% drop in energy.

Sitting and lethargy Many people are now sitting for over 9 hours a day.
(Which is why I am writing this from my stand up desk!) Get up every hour and move around, Get exercise every day. Walk frequently, take the stairs.
For more on sitting, go here: http://firedupnow.com/why-sitting-is-so-bad-for-you/

You make the choices as to who to spend time with, what to put in your body and how much to move. You can be energetic and Fired Up! starting now.

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Is Lack of Boundaries Stressing You Out?

You Must Set Limits on Your Time and Energy

Stress Express; Family FightingMary’s mother demanded enormous amounts of her time, even though she was perfectly healthy.  Instead of declining all the requested visits, Mary spent way too much time with her mother, ignoring her job, husband and health.  She ended up sick and could not work. She desperately needed boundaries.

I often see very bright, accomplished professionals who are completely overwhelmed by the demands on their lives- especially women.  With high pressure jobs, families, friends, volunteer work and aging parents, most of these folks are so stressed they are close to their breaking point.  How can this be fixed?  By setting healthy boundaries.

How to Set Boundaries:

• Start valuing your own time.  Before you commit to anything, personal or professional, ask yourself these questions:

1. Do I want to do this?
2. Am I capable of doing this?
3. Is it the highest and best use of my time?
4. What do I have to give up to do this?
5. What happens if I don’t say yes?
6. Will this stress me out further?

• Learn to say NO.  When yet another volunteer opportunity comes your way, say “I appreciate your thinking of me.,  I only want to give you my best effort, and right now, I can’t.  May I recommend…. for this?”

Value Your Own Need for Downtime  You cannot be effective at your job, at home, as a parent, partner or friend if you are burnt-out. Play time, quiet time, nap time, meditation time- all of these give your brain critically needed detoxification.  Furthermore, you are more likely to come up with new creative solutions when you step away from the work and relax.

Set boundaries and don’t allow others to take advantage of you- you will be much happier and less stressed

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Protect Your Family’s Health with this Beverage

immune drinkIt’s cold and flu season in the US, and having had pneumonia myself over the past few years, I wanted a powerful immune system builder.  After much reading, I’ve come up with a hot drink that I love and that actually boosts my immunity.

 

Here’s what it takes:
1 full cup pure boiled water
1 teaspoon organic coconut oil
1 capsule turmeric
2 tablespoons lemon juice
1 tablespoon honey
a sprinkle of cayenne pepper
a sprinkle of fresh ground regular pepper
2 droppers full of ginger extract

Let all the ingredients sit in the hot water and stir.  You may want to add additional honey or stevia for sweetness.  Some people prefer to put this in plain almond milk, too.  It works great and here’s why.

Honey is a natural antibacterial agent. I take a spoonful if I ever begin to think I am getting sick. http://www.medicaldaily.com/liquid-gold-7-health-benefits-honey-could-heal-your-whole-body-325932
Lemon in water clears your liver and cuts mucus. It’s rich in Vitamin C. http://www.care2.com/greenliving/13-healing-powers-of-lemons.html
Turmeric has a host of anti-inflammatory qualities and is activated best in hot water with fresh ground pepper. http://www.mindbodygreen.com/0-6873/25-Reasons-Why-Turmeric-Can-Heal-You.html
Coconut oil is great for you. I use it as a moisturizer and healing agent. It contains lauric acid, which kills bacteria. http://www.youngandraw.com/42-healing-ways-to-use-coconut-oil

Try this with your family and see what a difference it makes.  Always consult your doctor for medical issues.

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It’s National Hug Day!

happy hugCelebrate National Hug Day

“We need 4 hugs a day for survival.
We need 8 hugs a day for maintenance.
We need 12 hugs a day for growth.” Virginia Satir

We all need to be touched.  Babies who are not held and touched die. Since it’s national hug day, I thought I would share a few benefits of hugging:

• it lowers stress levels
• it improves sleep
• it strengthens internal body systems like digestive tracks
• it boost seratonin, the feel-good hormone
• it builds trust
• it promoted feelings of well-being and safety

Nick Orntner has a new book on hugs for children that you may want to check out: www.barkleythebear.com/hugs

So spend some time today hugging others and see what magic results!

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Overwhelmed? How to Regain Focus

Do You Have Cognitive Overload?

“Information overload is a symptom of our desire to not focus on what’s important. It is a choice.” Brian Solis

http://www.dreamstime.com/stock-images-business-woman-cubicle-overworked-stressed-image5934154We receive so much data that we can barely comprehend all that is coming into our minds. Right now, you may be thinking about your next meeting, responding to a text, planning your tweets for the day and answering a call. Whew- no wonder we have information overload. Our brains are overwhelmed with all the distractions.

A recent Stanford study found that those who spend lots of time on social media, surfing the Internet and multi-tasking had poor cognitive skills. They could not distinguish well between what was important and what was trivial. “They are suckers for irrelevancy.”

How to Regain  Focus:

In his book, Search Inside Yourself. Chade-Meng Tan of Google, shares some keys to regaining cognitive clarity.

Monitor what you read and how you do it– If you find your mind wandering while reading, bring your attention back to what you are doing. Keep practicing this skill.

Use active listening Have someone speak for 3 minutes and you listen, Then repeat back to the person with the preface ” What you said is important. Do you mind if I repeat it back to see if I have it right?” (People LOVE this- they love to be heard.)

A few tips from me:

Do 1 thing at a time. That’s it. One thing and do it well and complete it. Take satisfaction and then move on to the next one thing. Your focus will improve. Multi-tasking is terrible for your brain.

• Go tech free for a day this weekend. Lots of research show the value of this. It’s like rebooting your brain.

• Get quiet and go outside in nature.  Life becomes much simpler away from the office and computer.

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Stressed? Get More Sleep

The best bridge between despair and hope is a good night’s sleep.
~E. Joseph Cossman

Sleeping Well Can be a Puzzle

Exhausted woman from Stress Express!That you can put together. Most of us are sleep deprived, which can lead to all sorts of dangers to your health and the health of others (when you drive tired.)

The World Health Organization says less than 7 hours a night may cause cancer and you are likely to carry an extra 20 pounds of weight. With less than 7 hours, you are functioning at a cognitive disadvantage and are 3x more likely to get a cold or flu. Neurobiology of Aging says those who get less than 6 hours of sleep are 4 times more likely to have a stroke.

How to Get a Good Night’s Sleep

Turn off all computers, cellphones and screens an hour before bed. Stop looking at them. The blue light from these devices interferes with your body’s ability to relax and keeps you hyper. Be sure your alarm clock is red light. Lower the temperature in the room and make sure it is cool and dark.

No electronics in your bedroom. Your bedroom is for sleeping and making love. That’s it.

Get ready for bed an hour before you go to sleep. Actually get in bed 30 minutes before you want to sleep and read something uplifting and paper. (Not an electronic reader.) Reading helps relax you.

Take a hot bath with epsom salts before bed. Or get your legs wet up to your knees in warm water.

Try all natural sleep remedies at health food stores. Check with your doctor. I have used these successfully at different times- most are herbs: passion flower, valerian root, holy basil, L’theanine, calcium, magnesium, etc.

Exercise is a great sleep inducer, if you do it several hours before bedtime.

Sleep better and perform better in every area of your life!

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