Don’t Let Email Run Your Life

Manage Your Email Time and Reduce Stress

Say No
You don’t have to look at your email all the time….

I’ve heard so many professionals tell me in my speeches that they get hooked by their email and get stressed out.  Some even have an alarm that rings or chimes every time a new email comes in.  Turn that OFF!  No wonder your stress levels are skyrocketing through the roof!
Here are some simple ways to destress your email.

1. Remember Snail Mail?  You know, you go to your mailbox, pull out the letters, flyers and junk mail and trash about half of it before you even get home?  Do that with email.  Organize it into folders: important action, read later, associations,etc. and trash the rest.

2. Only check email 3-4 times a dayDo your HIGHEST PRIORITY money making tasks first always every day. Then check email at lunch, when you take breaks.  No alarms or flashes when you get a new one.  It’s probably spam anyway.

3. Use a SPAM FILTER.  One of my many email addresses (yes I get hundreds of emails every day) has no spam filter.  And now in addition to the Viagra ads, I get Asian character emails which I cannot read.  I keep that email only because I want to make it easy for people to reach me, but I have spam filters on all the others.

4. Have No -Email times every day.  Sunday, my husband and I went to the beach.  Ahh- glorious sunshine, surf, quiet and peace.  No email.  None- just focused time on my family.  Take time like that everyday.  Don’t make your children resent your phone.  It can wait.

 

For a free report on how to get and stay Fired Up!, go here https://firedupnow.com/top20tips/ 

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©2013 Snowden McFall All Rights Reserved. You may share this post and reprint with author reference and copyright.

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4. Have email-free times everyday.  We were at the beach on Sunday, and even though I have a smartphone, I did not read my email at all until late in the day. It was wonderful to have that freedom.  It lowers your stress and frees you to appreciate the people around you.

Is Your Job Worth Your Life?

Is the Stress of Your Job Killing You?

Screaming man who is very stressed out80% of Americans are burnt-out and stress costs business $300 billion a year in missed work, low productivity and illness. For you, the key question is, “Is your job killing you?”  If you are seriously considering the answer to that question, here’s what you can do.
 
• Take time off immediately.  Go away, even if it means staying with a friend.  Use the week or so to reflect on your life and heal yourself.  You need downtime, badly, before you get sick.
 
 Get real about what you need in a job.  Be flexible.  What are your top 3 requirements?  That extra $15K a year may not be worth the extra 20 hours you have to work. Choose quality of life over money.
 
• Network like crazy.  Today’s jobs are found through personal 
relationships.  Get out there, clean up your resume with your strengths and successes clearly listed.  DO NOT complain about your current job.  Just say you’re ready for the next oppportunity.

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

©2013 Snowden McFall All Rights Reserved. No duplication or reprinting without permission and author reference

 

New Study Shows Workers are More Stressed than Ever

92% of  US Workers are Stressed
 
Stressed out Woman from Fired Up! and Stress ExpressA new study from ComPsych Corp shows employee stress has escalated:

• 60% of all workers have high stress, while 32% have manageable levels of stress.  Only 5% say they have low stress levels

• Causes of stress: 40% of workers blame workload and 34% blame it on who they have to work with
 
•   36 % lose an hour or more productivity due to stress daily &  40+ % waste nearly 30 minutes of work daily because of stress
 
• Absenteeism- 30% of worker miss between 3-6 days of work annually because of stress

Ways to beat stress:
 
• practice deep breathing 2-3 times a day- deep belly breaths
• sleep for at least 7 hours a night to extend your life, reduce stress & improve health
• exercise at least 15 minutes a day doing something- walking, yoga, dance, basketball
• stay away from negative co-workers
 


 

©2012 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: https://firedupnow.com/firedupemailregister.html

Do You Live In One of America’s Most Stressful Cities?

Here’s What To Do if That’s the Case

Stressed out Woman from Fired Up! and Stress ExpressA new study ranks the most stressful cities in the US, based on divorces, commutes, unemployment rates and crime.  The most stressful cities are Tampa, Las Vegas, Miami, Jacksonville, and Detroit.  The least stressful are Pittsburgh, Virginia Beach, Cambridge, Mass., Nassau-Suffolk,  NY, and Minneapolis-St. Paul.

So what can you do if you live in a stressful city?

Implement one of these top 5 stress relievers:

1. Get more sleep- you need at least 7 hours a night every night. Less is a carcinogen according to the WHO.

2. Go on vacation at least 2X a year without cellphone& laptops.

3. Exercise daily for at least 20 minutes. It’s a terrific stress reliever & keeps you healthy.

4. Drink lots of water throughout the day.  40% of North Americans are dehydrated.

5. Volunteer- giving back gives your perspective, changes your focus, and helps you appreciate your life.

For more tips and to read a free chapter from Stress Express: 15 Instant Stress Relieversgo here:https://firedupnow.com/graphics/StressExpressfreechapter.pdf

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©2012 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: https://firedupnow.com/firedupemailregister.html

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

The Illusive Someday….

Clock from Stress ExpressWe 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.

 

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

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Do You Just Want to Scream You’re So Angry?

Have you ever watched a young child have a really spirited temper tantrum – where they jump up and down, stomp their feet, make fists and holler? And then ten minutes later, they’re just fine. They let go of the frustration, move on and get back to being happy. Wouldn’t it be nice if we adults could deal with our anger that quickly?

Have you ever watched a young child have a really spirited temper tantrum – where they jump up and down, stomp their feet, make fists and holler?   And then ten minutes later, they’re just fine.  They let go of the frustration, move on and get back to being happy.  Wouldn’t it be nice if we adults could deal with our anger that quickly?

Temper tantrumYour body reacts when you are angry, from tense muscles to increased hart rate to accelerated breathing, soaring blood pressure, drops in blood sugar and more. It takes a long time for your body to return to its natural resting state. Prolonged stress and anger can lead to : heart attacks and stroke, memory impairment, stomachaches, irritable bowel syndrome, and even vision problems.

Tips for Handling Anger

1. Count to 10. Try it.  Just take time to simmer down and think about the consequences of losing your temper or reacting badly.

2. If you want to hit something, hit a punching bag at a gym or pound pillows.

3. Breathe deeply at least 5 times.  Put your hands on your abdomen, fill it up all the way and let it out…slowly.  Do this several times to regain control and calm your system.

4. Take a time out.  Those of you with young children in your life know how effective this can be.  When you are really upset or angry, remove yourself from the situation.

5. Get moving. The Scandinavian Journal of Medicine & Science in Sports reported that runners were 70 percent less likely to experience high stress and life dissatisfaction. So go work out somehow and let off your steam.

6. Forgive yourself and others.This is one of the most dramatic and liberating ways to release anger.    Liberate yourself from the energy it takes to hold negative resentments or hurt feelings against someone.  You don’t forgive for the benefit of the other person, you forgive for yourself.

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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.

sleepless woman looks at alarm clock (from Stress Express book)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.


Reduce Your Stress Levels with Water!

Did you know that we start out our life as 99% water, before we are born?  By adulthood, we are 70% water and when we die, we are probably 50% water.  As Masaru Emoto writes, “We exist mostly as water.”

Glass of water from Stress ExpressEvery cell in our body depends on water to function properly. Throughout theday, we lose about 8 cups of water, which must be replenished.  A 5% drop in body fluids will cause a 25-30% loss in energy; a 15% drop causes death. It is estimated that 80% of North Americans are suffering from dehydration, which results in:

• energy loss
• mental and physical exhaustion
• headaches and stiff joints
• sleep disturbance
• anxiety and stress
• kidney stones
• cancer and diabetes.1

“The human body produces pain and develops various diseases when it is suffering from drought.”  Fereydoon Batmanghelidj, M.D

Can you see now why the old adage, “drink 8 glasses of water a day,” is more important than ever?  Often overlooked, water is vital to health, to life and to stress reduction.  Try to drink filtered clean water, relieved of toxins like mercury, chlorine, etc, that are often found in public water systems.  Never drink water from a bottle that has been sitting in the hot sun all day…that can be a carcinogen.  And caffeine drinks actually leach water from your system, so you need to drink more to replace those beverages.

Many times, when we think we are hungry, we are actually thirsty.  You usually need to drink a whole 8 oz when you get up in the morning and replenish throughout the day.   When you start drinking more water, the changes can be substantial.  You often regain energy, vitality and clarity. You will be amazed at the change in how you feel.

1.Beuermann-King, Beverly, “Water : A Necessity in Maintaining Mental Health,” July 20, 2009, www.WorkSmartLiveSmart.com

© 2011 Snowden McFall, All rights reserved

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Stress Free Holidays: Surviving the Family

Let go of expectations and protect yourself. Let’s face it – if your parents/siblings have not approved of you, your choices, your job etc until now, they are not going to change. Accept it and let go of the expectation that they will be different. Instead, protect yourself, focus on what you love about them, keep the conversations light and steer clear of family battles.

At this time of year, there is celebration, anticipation and STRESS!@X$!  As wonderful as it is to get together with loved ones, it can also be a very difficult time for many of us emotionally.  Here are some tips for taking care of yourself.

1. Advance Food Prep– Do as much as you can in advance and even consider

• making dinner a potluck

• ordering the turkey already cooked (many supermarkets like Publix will cook your whole meal)

• not cooking a turkey-having a brunch instead (less work)

• have the family do a service project instead of cooking

2.Alcohol dynamics. In many families, alcohol aggravates the family issues.  Drunks can get loud, critical, mean, demeaning and embarrassing. Think about:

• an alcohol-free meal; use festive hot cider and interesting hot drinks

• serving punch which is lightly spiked instead of offering beer, wine & hard liquor

• serving coffee drinks which have very little alcohol

3. Let go of expectations and protect yourself. Let’s face it  – if  your parents/siblings have not approved of you, your choices, your job etc until now, they are not going to change.  Accept it and let go of the expectation that they will be different.  Instead, protect yourself, focus on what you love about them, keep the conversations light and steer clear of family battles.  If your parent or sibling starts to criticize you, say “This is a holiday- I would appreciate it if you would be kind.  If you can’t be nice, please don’t say anything.”  Then walk away.

4. Before the family comes:

• get lots of sleep- at least 7 hours a night before they arrive

• hire a cleaning person if you can afford it

• take a hot bath with Epsom salts

• mentally shield yourself with a spiritual shield, prayer, protection or light.

• meditate, pray and move into gratitude for your blessings.

Don’t let your family bring you down.  Choose to be positive and loving regardless of their behavior.  And if they are really that dysfunctional, skip the holiday. Go away and be with people who appreciate you.

The Powerful Value of Naps

Exhausted woman Are You Getting Enough Sleep?

Most Americans are not.  In fact, 40% of the US population is sleep-deprived.  According to the World Health Organization, less than 7 hours a night is considered a carcinogen, cancer-causing agent.

 

If you get less than 7 hours, you are:

•3 times more likely to catch the cold or flu
• likely to carry an extra 20 pounds of weight
• 4 times more likely to have a stroke over age 45.

What’s the solution?  For many people and more and more companies- naps!

I love naps.  I hated them when I was a kid, but today, I find them rejuvenating and energizing.  Naps work!  And there is a great deal of research to support it.

Naps of half an hour or less don’t interfere with sleep patterns, and  can restore clarity, alertness, and memory.  Albert Einstein was a big fan of naps. Zappos.com has a nap room and employees are encouraged to use it regularly.  More and more corporations are providing nap rooms.  Many railroads have them, and even Ben and Jerry’s believes in naps.

An exhausted employee is an ineffective and possibly dangerous employee. Both Chernobyl and Three Mile Island were related to sleep deprivation.

Sara Mednick, author of Take a Nap, Change Your Life, says a 20 minute power nap is very light and easy to wake from, and good for your motor memory.   A nap of 20 – 60 minutes is slow wave sleep, which is restorative.  It promotes muscle and tissue growth, as well as memory  performance.

“Sleepiness alone costs the American economy and employers about 18 billion dollars a year,” says Darrel Drobnich of the National Sleep Foundation in Washington, DC.  So why not address that proactively and provide a nap space at work?

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©2014 Snowden McFall All Rights Reserved. You may share this post and reprint with author reference and copyright.

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