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: https://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: https://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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©2016, Snowden McFall All Rights Reserved. You may share this post and reprint with author reference and copyright.

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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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Recharge Your Brain with Down Time

"We need quiet time to examine our lives openly and honestly -spending quiet time alone gives your mind an opportunity to renew itself and create order." Susan Taylor

Access Your Creativity Through Quiet Time

meditation as stress reliever from Stress ExpressMost busy professionals have very little time for themselves. Deadlines, quotas, meetings, family, life obligations all take a toll on our personal time. Your brain never turns off.  You probably have "cerebral congestion."

Recent study  by LexisNexis of 1,700 white collar workers in the U.S., China, South Africa, the U.K. and Australia showed employees spend more than half their workdays receiving and managing data rather than using it to do their jobs; 50% confessed that they were reaching a breaking point.
Most of our best ideas come from quiet time. Many great concepts that later became life-improving products originated in the shower.  Several companies  encourage employees to take one day a week to work on whatever project they want- whether it's part of their job description or not. Some of these companies' best innovations resulted. But if there's no time, no quiet space, no daydreaming, there's very little room for innovation.

How Can You Get More Quiet Time?

cut down on meetings and shorten them. Ask- could this be accomplished in an email or memo? Make a guideline that all meetings get done in 15 minutes or less. Tell people in advance to laser their thoughts.

exercise nearly every day-and instead of watching TV, talking on the phone or reading emails while you're doing it, just be quiet. Play soothing environmental music. Or get outside. Let your brain wander while you are in nature.

sleep at least 7 hours a night. Sleep is critical to your overall health, well-being and memory. In true restful sleep, your brain synthesizes through various levels of consciousness and replenishes itself. The quiet of sleep is absolutely necessary for sanity, not to mention performance and achievement.

meditate. Even if it is only for 10 minutes a day, taking the time to be quiet and go inside, listen, and breathe deeply can give the brain a vital rest.

take your vacation time. In 2013, most Americans left 4 vacation days on the table. No laptops or emails or phone calls on vacation. Be truly off the grid and come back refreshed and revitalized.

get outside in nature. The new field of ecopsychology demonstrates that spending time in nature relaxes the brain, restores the body and spirit.

Your brain has great wisdom and gifts to share with you. It can only do so when it truly has a chance to recharge. Give it that time.

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Your Life is a Choice

Choose Wisely

 
Jack WhitingLRNot long ago, we celebrated my father-in- law's 80th birthday in Boston.  A successful businessman who's mostly retired, he's a vital, vibrant man who has chosen to live life on his terms.  He plays tennis several times a week, square dances regularly and participates fully in the lives of his children and grandchildren. He has a keen mind, a loving heart, a positive attitude and is an inspiration to me and so many others. 
 
In contrast, I recently met a woman who has chosen to be miserable.  She focuses on the negative, consistently.  As we discussed families and I shared that my father had passed away a few years ago, she declared vehemently that whatever I had gone through, her experience was 10 times worse.  I wasn't aware that is was a competition. How sad.  My heart went out to her, because she was so attached to her drama and negativity.
 
We can all get caught up in our drama and problems.  But is that truly where you want to put your focus?  What you focus on, you create more of.  I would rather create more joy, success, love and peace.  How about you?
 
“To win or lose,
To love or hate,
To try or quit,
To risk or withdraw,
To accelerate or hesitate,
To dream or stagnate,
To open or close,
To succeed or fail,
To live or die.
Everyone of these starts with a CHOICE.”

Snowden McFall

 

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Are You Getting Enough Hugs to be Healthy?

You Need More Than You Think!

 

Me and Cinderella
Me and Cinderella- the woman who gave me my hugs growing up!

According to noted American pyschologist and educator, Virginia Satir, we need 4 hugs a day for survival, 8 hugs a day for maintenance, and 12 hugs a day for growth.

Most people are lucky if they get 1 or 2 hugs a day.

So up your intake and give hugs freely. . Recently, I was visiting one of the non-profits I volunteer for and talking to a little boy, stroking his back. He just leaned in for a hug, which I was more than happy to give.  We all need touch, and in this day and age, hugging can heal so much.  Take the time to give full-on, heart-felt hugs to others as a way of sharing.  The rewards for everyone are so worth it.

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The Surprising Source of Most Pain

Lack of Sleep Causes Many Serious Issues

sleepless

New research out of England shows that lack of sleep is the strongest predictor of pain for those over 50. Pain obviously causes more stress and makes you sleep poorly.  It's a vicious cycle. Restless or insufficient sleep has so many negative consequences and severely impacts wellness:

• the World Health Organization has considered labeling less than 7 hours a night of sleep as a carcinogen- cancer-causing agent
• increased risk of heart disease
• fewer new brain cells created
• premature aging
• excess weight- 20 pounds usually
• 3x more susceptible to colds and flu
• greater stress and less ability to respond well to problems

Three factors influence your ability to get a good night's sleep:
• timing- try to go to bed at the same time every night
• duration- you need at least 7 hours of sleep
• intensity- which is impacted by whether you got 30 minutes of sunshine during the day and whether your room is nice and dark at night

Be careful not to look at your ipad®, phone screen or computer before bed- leave at last an hour before bed when you shut down exposure to visual stimulants from computer screens. Your overall health and wellness depends so much on good rest.   Getting a good night's sleep every night has a huge impact on your health, your stress levels, your body's pain and more.  Make it priority. Your body will thank you.

 

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