Stress Relief Archives - Page 4 of 8 - Motivational Speeches and books by Snowden McFall

What To Do When You Are Overwhelmed

Take Control of Something Small

When you have too many projects going on and suddenly another lands in your lap, when your kids’ activities seem too onerous on your already hectic schedule, and when you can’t imagine where you would find time to exercise, stop. Take a few minutes to yourself and breathe.

Overwhelm is very common in American society. We are on 24/7 with cellphones and computers and that means for some of us, our brains never stop. The danger with that is you never get the critical rest your body and mind desperately need, and you don’t have any resources to fall back on.

Next time you are overwhelmed and feel out of control, try this. Take control of one small thing that has immediate visible, tangible results. Like clean off your desk. Or file the mountain of paperwork sitting on top of your file cabinet. Something you can see right away. Afterwards, you will feel a sense of power and accomplishment and you can handle the next task. You’ll feel more balanced.
Then you can prioritize your highest leveraged activities and start managing them in peace and quiet with your phone off for a good 90 minutes, for maximum productivity.

You can conquer overwhelm and gain control of your time. Try it.

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I’ll Do it Later, & Other Reasons We Procrastinate

The Illusive Someday….

We all have things we put off, whether it’s the laundry, key tasks at work, filing, etc. And we have perfectly good reasons, like “I work better under pressure,” “I’ll get to it later,” “It’s not high priority.”

The thing is, enough of those things we have not done pile up into large incompletions, which sap your energy and pull away from what could be much more significant. Incompletions are a form of self-sabotage which can create anxiety, worry and tension.

Why do we procrastinate and what can we do? Here are three reasons and solutions….

1. Perfectionism. Let that go. As my friend Paul Evans says, “Done is better than perfect.”

2. “I work better under pressure.” Most of us don’t really, and it creates unnecessary stress. Map out 90 minutes of uninterrupted time and get the high level high leverage activity done!

3. Overwhelm. Chunk the project into small steps that you can easily tackle. Note your progress, record your successes each step of the way and the project can get done smoothly and efficiently. Learning to manage your time more effectively can have so many benefits, from greater personal satisfaction to increased income to more time with your family.

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Are You Out of Time?

Time Management for Superstressed People – Part I

In this age of constant information, over scheduled lives and frenetic activity, it is easy to lose sight of the fact that you DO have control over your own time. If you’re a parent, you probably don’t feel that way, but there are definitely steps you can take to make the difference in your life and schedule.

First, as Tony Jeary writes in his book, Finding 100 Extra Minutes a Day, ask yourself “What is the greatest use of my time right now?”several times throughout the day. Make sure it is the highest leveraged, biggest ROI activity you can make it. And that does not mean necessarily a financial ROI. It could be an emotional ROI where you spend much needed time with a neglected loved one.

Prioritize your week’s schedule according to your top priorities, which have the biggest leverage. Make everything else work around those priorities, whenever possible. If you know you have to take your son to soccer practice two days a week, plan to bring your laptop or iPad and do work while waiting. Maximize your time so when he comes off the field, you can focus on him.

Get in the habit of saying no. Don’t over schedule yourself. My brother had been shuttling his son to 2-3 different sports throughout the week, taking up way to much time. They let him pick the sport and now it is down to one. My brother and his wife have much more time to tend to their priorities. You will, too, once you make decisions that support what is best for the entire family.

Part 2 on Wed.

©2012 Snowden McFall All Rights Reserved. 
No duplication or reprinting without permission and author reference

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More Vacation Days = Better Productivity

More Time Off Means Better, Happier, Healthier Workers

Did you know that if women aged 45-64 took two weeks of vacation a year, they would cut the incidence of heart attacks in half! That’s right, the simple act of going on vacation can save your life. (Boston College study)

According to Expedia, 34% of employed Americans return from vacation feeling better about their jobs and are even more productive. 53% say they come back feeling rested and rejuvenated.

At Red Frog, the CEO gives his employees unlimited time off. That’s right- unlimited time off. And it’s never abused or taken for granted. Because more time off means greater productivity. You have time to recharge and renew; creativity abounds and you return to work with a good attitude, ready to take on challenges.

In 2011, 70% did not take all their allotted vacation time. Managers: take note- this is not a good idea. Encourage your people to take all their time off, and consider giving them more. You may just find you have even greater success and better results.

 ©2012 Snowden McFall All Rights Reserved. No duplication 
or reprinting without permission and author reference

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Time with Friends Helps You Sleep Better

Sleep is one of the most critical ingredients to health and stress relief. Less than 7 hours a night is considered a carcinogen by the World Health Organization and makes you 3x more susceptible to colds and flu. You operate at a cognitive disadvantage when you sleep less and are more prone to have 20 pounds of extra weight.

One new study shows that loneliness can contribute to sleeplessness, as well as high blood pressure and depression. Make time with friends a priority. 27+ million Americans live completely alone. 20% of people feel so cut off from others that loneli ness is a major source of unhappiness. So cultivate new relationships, join clubs around your hobbies and interests, connect with others. Your health will improve and you will sleep better at night, plus you will have greater joy in your life.

 ©2011 Snowden McFall All Rights Reserved. No duplication 
or reprinting without permission and author reference

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The Single Most Important Health Action You Can Take

Just 15 Minutes a Day Can Save Your Life

According to the former US Surgeon General, C. Everett Koop, 60% of all Americans do not get sufficient exercise to strengthen their own immune system. Exercise helps release “feel-good” hormones like serotonin, beta-endorphin, and dopamine into your system. According to Tufts Health & Nutrition Letter, even a “sometimes workout” can reduce the risk of heart failure by 18%. And according to many other wellness sources, 15 minutes a day of some kind of exercise is a huge stress reliever and path to wellness.

So what does that look like? It could be 15 minutes of walking with a few quick sprints thrown in, 15 minutes of dancing, 15 minutes of yoga or tennis playing, 15 minutes of basketball. The key to exercise is to make it fun and having an exercise buddy will help. Even modest exercise like standing an extra 30 minutes a day can add three years to your life!

So find something that works for you and do it regularly. You;ll live longer, be healthier and have much less stress!

 ©2011 Snowden McFall All Rights Reserved. No duplication 
or reprinting without permission and author reference

To sign up for Snowden’s ezine newsletter on stress, happiness, marketing and motivation, go to: http://firedupnow.com/firedupemailregister.html

Stress Tip: Use Music to Relax & DeStress

It Can Also Fire You Up!

A 2006 Journal of Advanced Nursing study showed that listening to music one hour a day for a week reduced symptoms of depression by 25%. Music, especially classical music, can also serve as a powerful stress-relief tool. Listening to Pachelbel’s famous Canon in D major while preparing to speak publicly helps avoid anxiety and lowers heart rate and blood pressure.

I use different CD’s in the car. When I need to get Fired Up!, I have energizing, upbeat music that empowers me. Right now, it’s the soundtrack from Glee 3D. When I need to relax, I listen to soft jazz and soothing instrumentals. Try this yourself, especially if you spend hours in the car each day. Make custom playlists on your MP3 player, for working out, for energizing you and for unwinding in traffic. It can even help you destress during the holidays!

Motivational Gifts for $30 or Less

Check out the holiday flyer with sales specials. Many items can be downloaded over the internet with a gift PDF. Holiday Flyer

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 ©2011 Snowden McFall All Rights Reserved. No duplication 
or reprinting without permission and author reference

Don’t Assume- ASK

Get Clear Information from Someone in the Know

One of the hardest parts of any job is feeling like you are missing critical data you need. Sometimes that data is product and service-related and other times, it is personnel-related. Lately, it might be economy-related and you might not be sure you will have a job next week.

If you are in a situation where you don’t know the guidelines, you don’t understand the ramifications of a decision, or you’re not sure of the politics, ask someone wise whom you trust (preferably someone higher up.) Explain that you sense there might be something more to a given issue, and that you would like the history of it. Ask if they could please share their perspective.

Then, make your decision from a more informed viewpoint. There are politics in every job, in every workplace. Some are minor and insignificant, others are insidious and unfortunately, critical to your success. Diplomacy and tact are key in every workplace, and thinking rather than reacting will serve you well. When in doubt, ask. It is far better than assuming, which can frequently get you in trouble.

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 ©2011 Snowden McFall All Rights Reserved. No duplication 
or reprinting without permission and author reference.

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 
or reprinting without permission and author reference.

Fire Up Your Communication with Clarification

Minimize the Stress of Conflict with Better Communication

So often when colleagues are disagreeing with each other, they rarely listen to what the other is saying. In today’s world, we are all so busy, it’s rare that people give each other their undivided attention. To help diffuse a potentially volatile situation, do the following for clear communication under pressure:

• turn off phones & beepers and give total eye contact to the other person

• be sure you understand exactly what the other person is saying. Rarely do we truly hear the message the first time. If you are unclear, own it. Say “I want to make sure I understand your perspective. Could you please restate it in another way for me?”

That action alone will disarm someone, because they realize you truly want to hear them. We all have that basic need. Most people are delighted to elaborate on their viewpoint.

• While listening, if you find yourself getting more and more agitated, stop the conversation and clarify again, respectfully, carefully. You could use phrases like: “Can you elaborate more on that? Please say more about____.”

Each time you do this, you honor the other person, you cool down and you actually clarify their viewpoint. You might also learn something new. And best of all, you have diffused a potentially volatile situation that might have led to unpleasant working relationships. Listening well is key to good communication.

To sign up for Snowden’s ezine newsletter on stress, happiness, marketing and motivation, go to: http://firedupnow.com/firedupemailregister.html

 ©2011 Snowden McFall All Rights Reserved. No duplication 
or reprinting without permission and author reference.