Stress Management Archives - Motivational Speeches and books by Snowden McFall

Resources to Help Stay Safe with Covid-19

How to Stay Safe During This Crisis

Holding the hand of another The most important thing to remember during this difficult time is to not let fear take over. When we react rather than respond, we make poor decisions that often backfire. When we approach a crisis from a place of preparation and confidence, we are much better equipped to deal with whatever comes our way.

The resources below are provided to assist. I am not a doctor, and this is not intended as medical advice. These are various tips I have gathered from sources I trust, and have used to prepare my family. What you choose to do is strictly your choice.

This is a great article with suggestions of supplements to take to prevent Covid-19 or any deep flu. The most notable of these is Elderberry, which is said to be powerful in preventing the virus from spreading in your system. You can get in in mot grocery stores, health food stores, etc.

9 Nurtirents to Help Protect Against Corona

Vitamin Shoppe sent out this quick do it yourself way to make your own hand sanitizer:

Grocery Shopping

I read recently that the best time to go to the store to get needed supplies like disinefctant and toilet paper is early in the morning, because stores restock overnight. I found that to be true myself.

Check on Your Neighbors and the Elderly

More than ever, the time for kindness and sharing is critical. There are many people who live alone and need someone to help them. If you are shopping anyway, why not offer to help someone who is infirm or ill?

We can all get through this with compassion, courage and a positive outlook. Prayer helps, meditation helps, preparation helps. Most of all, believe in the goodness of humanity and demonstrate that.

God bless you all. My love to you.

Snowden

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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Stress Can Make You Fat

Stress Slows Down Metabolism

A new study from Biological Psychiatry shows that women burn fewer calories under stress and are more likely to reach for the wrong food when they are upset. For many people, that means indulging in sugary carbs, which elevates blood sugar, contributes to diabetes and makes you put on belly fat.

This gets further complicated by lack of sleep. If you get less than 7 hours of sleep a night, you are more likely to carry an extra 20 pounds of weight.

The solution: eat breakfast early, much on several small healthy meals throughout the day (think nuts, salads, veggies) and go to bed early. Your overall health will definitely improve.

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Stress Express Tip: Get Lost in Someone Else’s Life

Relieve Your Stress by Being Present in the Moment

When your life is too much to take, whether from business pressure or challenges at home, go visit a friend and be totally present for them. Spend time helping prepare a meal, rebuilding a shed, playing with their children or pets- step into their lives for a day.

I did this when I went out of town to lead a stress management program. A friend of mine kindly let me stay at her home.

Giggling, bouncing 7 and 9 year old girls greeted me along with a very friendly golden retriever and a clever black and white cat. ( This cat can open doors by turning the doorknob!) They wanted to connect with me and I enjoyed meeting and learning more about them. I forgot everything else in my life, came present and just enjoyed the moment. And as I drove off to “Reignite the Fire” of others, I realized I had not thought about my life, my work or anything else but my friend and her family for several hours. Refreshing & revitalizing!

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 ©2011 Snowden McFall All Rights Reserved. No duplication 
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#1 Stress Tip

According to a late 2008 report in Forbes, if you get less than 7 hours of sleep at night, you are at a “cognitive disadvantage;” your brain does not function properly. People who get less than 7 hours of sleep are three times more susceptible to colds and lack of sleep is a major cause of obesity and diabetes.

The biggest contributor to stress is lack of sleep.

According to a late 2008 report in Forbes, if you get less than 7 hours of sleep at night, you are at a “cognitive disadvantage;” your brain does not function properly. People who get less than 7 hours of sleep are three times more susceptible to colds and lack of sleep is a major cause of obesity and diabetes. Those who sleep between 7 and 8.9 hours a night on average have healthy weights; those with less do not. Typically, this is an extra 20 pounds of weight.
Entrepreneurs are also very stressed. 13% of those polled by Fortune Small Business reported having trouble getting to sleep every night. So how do we handle it? What do we give up? All too often, we sacrifice precious sleep, which has become increasingly dangerous

So go to bed earlier, do NOT check email & social media before bed, do not take your cellphone to bed prepare yourself to sleep in a quiet, dark room. You’ll be more effective in everything you do.

Staying Healthy as a Way to Keep Fired Up!

Warren Whitlock, author of Twitter Revolution, wrote of my last post that he wanted more information about how to prevent illness. So for my friend Warren and the rest of my friends, new and old, here are some stress management tips and health tips to help prevent illness.

• be proactive, especially when it comes to your teeth. A recent tough lesson for me came when I ground my teeth so badly that I abraded my front tooth. My dentist told me it was infected and required a root canal in a few weeks! Uggh! Teeth grinding is a very common problem, and it results in broken teeth, TMJ, headaches, neck aches and shoulder problems. Fortunately, it can be treated with cranial-sacral work, massage, mouthguards and good dental care.

• Find a way to exercise that’s fun for you, and do it three-four times a week for 30 minutes. The best way is one that does not feel like work. Get an exercise buddy and go to the gym together, go for walks and catch up on your day, or do a sport you love. My husband and I are ballroom dancers, and it’s a great workout that is fun and challenging. Find what you enjoy.

• Watch your food consumption, especially sugar and sugar substitutes. Over 1 billion people worldwide are obese, and many of them are diabetic. Read Sugar Blues by William Dufty to learn about the dangers of sugar, and check on-line studies on how sugar substitutes can damage your liver and kidney. I have a sweet tooth, so I use stevia, which is an herb with no calories and no side effects. Check with your doctor for what works best for you.

•Get enough sleep- 7 hours of more. The World Health Organization says less than 7 hours may be a carcinogen- cancer-causing agent!¹ Less than 7 hours lowers your immune function, makes you 3x more susceptible to colds, contributes to diabetes and creates a large drop in concentration and productivity. 40% of Americans are sleep deprived, are you one of them?²

• Be careful of dependency on outside stimulants, whether they’re caffeine, alcohol, prescription drugs, or sleep aids. All of these can wreak havoc on your immune system and you body’s ability to relax naturally. A study published in Harvard Science Review said that walnuts and molasses may be just as effective at fighting depression as prescription drugs!³

• Spend time in nature. Nature is soothing to the system on so many levels, from the physical contact of bare feet on sand, to the soothing relief of negative ions from oceans or waterfalls. Drink in the beauty of a crimson sunset on a lake, giggle as sea gulls dive for a piece of bread, or inhale the soft fragrance of a fresh rosebud. Nature is healing; spend time outside.

This is part one. Share your suggestions with me for more tips on staying healthy! Write me at orders@firedupow.com
1 Fisher, Anne, “ Make sleep work for you” Fortune Small Business, Sept. 2008, p.86-90
http://money.cnn.com/2008/08/19/smallbusiness/make_sleep_work_for_you.fsb/index.htm

2 Schwab, Dave, “Study: Naps improves brain power,” La Jolla Light, CA, April 1, 2009

3 . “Eat your way happy and healthy,” Woman’s World, May 5 2008, p.12
http://www.harvardscience.harvard.edu/medicine-health/articles/food-ingredients-may-be-effective-antidepressants