Showing posts with label Stress. Show all posts
Showing posts with label Stress. Show all posts

Tuesday 14 May 2024

Five Signs You Might Need to Focus on Emotional Healing


What is emotional healing? It's the process by which you recover emotionally and mentally from a negative life experience. You can't keep tough times from appearing in your life. When you are emotionally healthy and balanced, you deal with those difficult situations that inevitably pop up, and you can move on with your life.

 

Sometimes, we don't understand we need emotional healing. That's the problem. If you suffer some injury and have a broken bone, you can see it. You can certainly feel it. You know you have to get it fixed.

 

This isn't always the case when your emotions are out of whack.

 

You might think your emotional responses to your experiences are correct and healthy. They may be anything but. Here are five signs you could use some emotional healing to live a more complete and fulfilling life.

 

You Don't Experience a Wide Range of Emotions

 

You have access to 34,000 different and unique emotions. That's what psychologist Robert Plutchik believed. He stated that most of us only experience eight primary emotions most of the time. These are anger, sadness, disgust, trust, fear, joy, surprise and anticipation.

 

If only a couple of those are usually present, you probably need more emotional balance. This could indicate that you aren't properly processing situations and human interactions. 

 

Low Self-Esteem and a Poor Self-Image

 

This is an offshoot of what we just talked about. You constantly look down on yourself. Everyone has times when they doubt their abilities. That's only normal. We recover and move on. The emotionally unhealthy person usually has a low sense of self-worth, even when there is evidence this isn't the case.

 

You Have Difficulty Trusting Others

 

A lack of trust can come from emotional imbalance. You must love yourself and truly believe you can overcome a bad relationship experience, or you'll never trust others.

 

You Can't Move Past a Negative Experience

 

Life can be difficult, at times seemingly impossible. It might look like you'll never recover in the middle of the most trying hardship. You will. Don't embrace and hold onto negative emotions. Practice gratitude for the great things in your life. Lean on your support network and get whatever help you need if you can't seem to let go of negative emotions.

 

Constant Anxiety and Stress

 

Chronic stress is a killer and has been directly linked to many common causes of death. A constant display of stress and anxiety could mean you're not always responding to life correctly where your emotions are concerned.

 

There is no miracle pill you can pop to always enjoy perfect emotional balance. You will have ups and downs, experiencing difficult times that hurt you emotionally. 

 

For you to live your best life and for those that you love, you need to learn to recognize a negative life experience, give it its due, and then move on. Consider seeking help if you often display these signs of poor emotional health.

 


Tuesday 5 September 2023

7 Fast Fixes to Help You Unwind When Overwhelmed


Sometimes it feels as though everything in the world is coming at you at once. Between work, relationships, kids, and a dozen other responsibilities, it’s no wonder it feels like there’s never time to unwind. The problem? If you never give yourself a break, you very quickly become overwhelmed. 

 

Ask a Question

 

When something new comes at you, the first question to ask yourself is a simple one: is this my problem? This might instead be an opportunity to set a boundary. You'll find much of your tension unwinding every time you say 'No.'

 

Bring Nature Indoors

 

Numerous studies have shown just a hint of fresh greenery or natural elements can create a calmer atmosphere. Try adding a plant, a collection of seashells, or a small Zen Garden or Buddha board to your space. Make a point of focusing on these elements when you’re feeling stressed to help you unwind.

 

Grab a Tune

 

Find a song on your playlist that always leaves you feeling calm and peaceful. Play it when you need a quick moment to unwind.

 

Try a Pleasing Scent

 

Aromatherapy has a lot of science behind it. Some smells are especially conducive toward easing anxiety. Just a sniff of bergamot, lavender, or frankincense will help you feel calmer almost immediately.

 

Step Outside

 

A short walk can build a lot of perspective and help you unwind even if you don't go far. Make sure to take some deep breaths of fresh air while you're out there.

 

Put on a Happy Face

 

When we smile, we change more than the shape of our faces. A smile quickly changes mood and even gives you a burst of endorphins in your brain, which are responsible for making us feel happy. The best part? A smile can help you unwind even if you're not feeling it initially. This is because even fake smiles tend to become real ones very quickly.

 

Set an Alarm

 

Sometimes, we need a reminder to adopt a change of attitude to unwind. Try setting the alarm on your phone several specific times every day. When one of the alarms goes off, either take a 'mindfulness moment' for a quick meditation or take a moment to read an affirmation. If you're strapped for time when the alarm goes off, use this moment to take a few deep breaths to give yourself a taste of unwinding before continuing with whatever you were doing.

 

While not every tip is going to work, be patient with yourself. Keep trying until you find the methods which give you the space to breathe. After all, unwinding is crucial to your mental health.

 


Friday 4 August 2023

8 Techniques That Stop Anger in its Tracks


You can’t believe they did it. Of all people, turning on you this way. You want to react in kind, drawing on the anger flowing through you to lash out. Make the other person hurt every bit as much as you do right now.

 

Wait a minute. You can’t. You’re not that person. You don’t want to BE that person. You’re better than this.

 

But how do you stop anger in its tracks before it gets the best of you?

 

Take a Walk

 

The physical act of walking will burn off some of the adrenaline while getting outside, giving you a distracting change in scenery. And it works even better if you’re walking away from the object of your anger. Sometimes all you need is some space.

 

Pay Attention to your Muscles

 

Like walking, exercise is good. Also, anger tends to tighten you up, so a good stretch, or even better practicing progressive muscle relaxation, will knock the tension out.

 

Say Something

 

Choose a pet phrase or mantra which calms you. Say it several times, slowly, and deliberately to put your focus elsewhere.

 

Visualization

 

Escape somewhere else. Remove yourself from the situation that has made you mad and find a quiet place where you can visualize something peaceful. Build in as much detail as you can to make it as real as possible. Stay in this vision until you feel yourself start to calm down. 

 

Do Something Grand

 

Take your anger and turn it into activism. How can you use this to change the world? Sign (or start!) a petition. Volunteer.  Get involved in the community and make the world a better place. 

 

Write About It

 

Journaling can help you to work through your emotions in a way that might even help prevent you from getting mad the next time around. Understanding what it was about the event which triggered you will help reshape the trigger entirely.

 

Switch Perspective

 

It can be hard to use empathy when you’re upset. But if you can see things from their perspective, it might help you to calm your response. Many times anger comes from misunderstanding the situation.

 

Forgive

 

This technique falls under expert level of anger management. By being the bigger person and forgiving the other, you’ll find you no longer have reason to be mad at all.

 

The key to all of these is simple: don’t let anger take control. The last thing you need is for you to fall under the power of negative emotion. Use the anger to make a better place or let it go entirely. In the end, you’ll be happier you did.

 


Monday 3 July 2023

4 Simple Ways to Avoid Procrastination When You Work from Home


Working from home is every office worker’s dream, right? But how do you stay on track and not get caught up in those endless procrastination loops? When you don’t have to go into the office, it’s easy to get distracted by all the comforts and demands of home life. Whether it’s a sudden urge to do housework or the immediate need for snacks, before you know it, you’ve frittered away a couple of hours and not got any paid work done. 

So how can you take back control and avoid procrastination when you’re working at home? 

 

1. Make an Office Space

 

Part of your procrastination problem is that your home is a relaxation space. When you’re in an office, everything is geared towards work and getting the job done. Home is about chillaxing, housework, familial responsibilities. You need to carve out some space that is just for your work. A separate home office is a perfect solution, but having a proper desk setup also works. Set yourself up with a water bottle and a bowl of fruit for healthy snacking and to stop those regular trips to the kitchen!

 

2. Learn to Prioritize

 

Be professional in organizing your time. Use a planner or a diary for deadlines and allot time in your day for particular tasks. If you’re a morning person, get your demanding or thought-heavy tasks done in the first half of the day. Conversely, night owls can choose to work late or use morning time to sort emails or do admin. Make a daily task list and check things off as you achieve them. That last achievement will feel like a slam-dunk!

 

3. Stay Motivated

 

Research has shown that lack of motivation is a crucial driver of procrastination. If your motivation is low, there’s little reason to get on with your work. 

 

If you find it hard to stay focused on your work, consider using rewards to boost your motivation. It can be as simple as choosing to do a work task before you check social media or have a movie night to celebrate hitting a milestone. If you’re struggling, try reframing each piece of work as money in your pocket.

 

4. Use Apps

 

Technology can be your friend in defeating procrastination. You can choose from several apps that will freeze distracting social media while you work. You can also choose to have a separate browser that is only used for work. Time tracking apps will help you see what you’re achieving, and as they generate reports, it will also help when it comes time for billing clients. 



Monday 26 June 2023

6 Changes to Your Schedule to Help You Manage Your Time Like a Pro


You’ve learned some tricks on how to manage your time, whether you’ve learned from a boss, a friend, or on your own. Yet putting those tricks into action is a different story. You have to learn how to make a schedule for yourself, which sounds about as daunting as being your own boss. Take out your self-starter hat and get ready to learn how to manage your time all on your own with these six hacks!

 

1. Leave Wiggle Room Between your Time Blocks

 

Friends, meet buffer-time. No one should have a fully stacked calendar with no time in between for a break. Block out buffer-time on your calendar in between meetings and tasks. Your future self will thank you when your days are more productive, and the hours are less exhausting. 

 

2. Organize Yourself

 

This is a big life change for some people because organization habits don’t always come easily. At first, it may feel like you are spending extra time trying to stay organized, but the payoff is worth it. Here’s a staggering statistic: On average, Americans waste about 2.5 days a year looking for misplaced objects. Don’t be part of that statistic! Find a place for your belongings and always put them back where they belong. This goes for computer files too! Create a simple filing system and save new documents to the correct location. 

 

3. Make Use of the 80-20 Rule

 

Have you ever heard of the Pareto Principle? Otherwise known as the 80-20 rule, this principle says that you can get 80% of the work done in 20% of the time. Similarly, 80% of the results come from 20% of the actions. It can be applied to many things in life, so it’s a great concept to apply to your usage of time. Get in the habit of noticing what tasks get the most results. Spend more time on those actions and cut out some of the responsibilities that take up time but don’t produce the outcomes you are looking for.

 

4. Stop Waiting

 

Every once and a while, you’ll inevitably have to wait for something: at the grocery store, in the doctor’s office, in traffic. Instead of actually waiting, or deferring to your phone for entertainment, do something productive with your time. Listen to a podcast you’ve been dying to try out, read a book on an interesting topic, or write in your journal. Turn waiting time into productive time.

 

5. Organize Your Tasks in Blocks

 

Batch all your similar tasks together. For example, don’t check your email every time someone pings you. If it’s urgent, go right ahead, but otherwise, set a time block every two hours or so to plow through all your emails at one time. This keeps you focused, which is a more efficient way to work. 

 

6. Try to Do Less

 

This may sound like a slacker approach, but it’s not. Believe it or not – we take on way more than we need to, meaning we take on more than is beneficial to our work. If you find yourself planning parties, chatting with your coworkers, and dabbling in another department’s workload, you may have spread yourself to thin. By doing that, you’re not helping yourself or your peers. In the end, you could wind up letting down people because you overpromise and under-deliver. 

 


5 Simple, Yet Effective Time Management Tasks You Should Start Using Today


Are you trying to become an expert time manager? Have you noticed you don’t spend your time well throughout the day? We could keep going with these questions all day, but that would be a waste of time, right? We’re going to jump into five simple, yet effective time management tasks you should incorporate into your daily life. 

 

1. Track your Time

 

If someone asked you how long you spend reading emails every day, what would you say? What about your lunch break? Chances are, you don’t really know how long you spend on certain time blocks of the day. Start tracking your time and learn how to make changes so you can maximize it. 

 

2. Set up Time Blocks

 

When you have a certain set of tasks to do every day, set up time blocks for yourself. Give yourself 2 hours to do one thing and then 1 hour for another. It becomes a competition against yourself because you’ll be rushing to beat the clock, competing against yourself.

 

3. Plan it out

 

Morning person or a night owl, it doesn’t matter. Use the beginning and the end of your day to make a plan and try your best to stick to it. Before you leave work at night, write a list of important tasks to get done the next day. In the morning, prioritize your list and review the items. Then, get to work!

 

4. Get it out of the Way 

 

Eat that frog – Mark Twain said it himself. Pick the most important, and most dreaded, tasks first, and knock them out first thing in the morning. It’s such a relief once you finish them, and then the rest of your day is devoted to tasks that you care more about and find more challenging. 

 

5. Delegate When You Can

 

If you have a task on your plate that a subordinate could do (maybe even better than you could), delegate it to them. Some people worry that this is a bad work ethic, but it’s part of company culture. You’re all on the same team, so it’s a matter of asking for help rather than being lazy. Understand what your point of genius is and use your time for those important tasks while handing off things that you aren’t great at or that are below your paygrade. 

 

We kept it simple with these tasks. Time management is an art worth perfecting, and you’ll get there. Check-in with yourself (and the clock), and make sure you’re really optimizing the hours you get in the day. And if you don’t, fear not! There’s always tomorrow. It’s a constant work in progress, so do your best, and the rest will fall in place. 

 


7 Tips for Creating a Simple Morning Routine at Work


When you want to create a better day for yourself, you need to start out where you begin. This means having a morning routine at work as well as at home.

 

Think about this for a moment. A morning routine at home will set you up for success by getting you out of bed and ready to transition into wakefulness. 

 

Likewise, a morning routine at work can get you settled into a mindset of getting work done and ready to face the work world. Think of it as a series of steps designed to transition you into productivity.

 

How can you do this?

 

Start with How You Get There

 

Don't arrive stressed out at the very last second. To set yourself up for success, it's important to arrive with time to spare after a relaxing commute. Strategize to make this happen by allowing enough time to get where you need to go. Also, consider your route. Heavy traffic or construction is always more stressful in the long run, so you might want to adapt your route to a quieter one to reduce unwanted stress.

 

Schedule Check

 

What do you have going on today? What work is expected from you by what time? Get a mental picture of the day by noting what needs to happen when.

 

Set-Up

 

What needs to happen so you can get your work done? Are you lacking supplies or resources? Are there things you might need to delegate? Taking a few minutes to track down these items will help the rest of your day run more smoothly.

 

Habit Check

 

What detractors are already pulling at you, trying to derail your day? If you're someone who checks your phone often or can get caught up socializing with coworkers, think about how you can limit these activities as part of your routine. For example, you might want to schedule email checks at certain times or limit socialization to break times.

 

Make a List

 

Jotting down the 3-to 4 big items you want to get done today will help give you a clearer view of what needs doing and set up your goals.

 

Get Comfortable

 

Before you buckle down to work, do you need coffee? A Bathroom break? Do these things now, so you don't have to break concentration later. Also, take a minute to stretch if you haven't yet.

 

Begin

 

Time to get going. Take the first item on your list and dive in, concentrating fully on what you’re doing.

 

Of course, adapt your routine to fit whatever you need to get started for the day. The key here is to be intentional in your actions, shift your mindset, and set yourself up for success. Do only what works for you.

 


Monday 19 June 2023

Avoid Burnout with These 3 Tips


Burnout is a real and quite damaging condition. Once you find yourself suffering from burnout, it can be difficult to turn your life around. This is why it is necessary to take steps to try and avoid burnout. 

 

1.    Set Boundaries

 

No matter what your profession may be, it’s important to have boundaries. You can’t be available around the clock; this is simply impossible. So, to prevent burnout, it’s critical to establish boundaries of times you will not be available. This means that you won't be in the office or available by phone or email during these times. If you are in a management position, it might help to post these hours somewhere or adjust your email auto-reply, so people know you will answer as soon as you are available.  

 

2.    Have A Work-Life Balance

 

Besides just setting boundaries, you need to have time to do things that aren't workplace-related. This means you have time for your hobbies, your family, and just doing what you love. This doesn't have to be complicated, and it could be as simple as taking one afternoon a week to go for a walk in your favorite park. Whatever it may be, it needs to be something you want to do, and you need to put your foot down if work ever tries to interfere with your time.

 

3.    Put Yourself First

 

Whatever could be going on at your job, if you start not to feel well or feel overwhelmed, you need to put yourself first. This means that, even if your group just started a new project, if you need a mental health day, you take one. You will be no use to your group if you begin to feel burnout and your mental abilities begin to deteriorate. 

 

Putting yourself first is especially important when you start to feel the symptoms of an illness. Although it may be tempting to say it's just a cold and go to work anyways, this will only make you feel worse and put yourself closer to burnout. Stay home and rest instead. 

 

Overall, in this day and age, it may seem difficult to avoid the condition of burnout. But you can—as long as you remember to set boundaries, have a work-life balance, and put yourself first. And if you follow these tips, not only will you avoid the damages of burnout, but you'll also go through life feeling less stressed as well. 

 


It's Never Too Late to Learn That Tomorrow Never Comes


If you have a few dirty dishes in the sink, no worries. You can always get to them tomorrow. You don't feel like doing them right now, and that's okay. There's always tomorrow. Wrong! Tomorrow never comes. All you ever have is the present moment. There's this moment in time right now, and that's it.

 

You're probably thinking that tomorrow is almost on the horizon already. If today's Monday, you know tomorrow is Tuesday. We get that. What we mean is that if you regularly adopt the policy that you can do today's tasks tomorrow, you will eventually see a tomorrow with too much to accomplish. You'll have tons on your plate because you kept procrastinating, and your responsibilities have piled up.

 

The Negative Power of Procrastination

 

SolvingProcrastination.com is a website all about, you guessed it, procrastination. They want to share a lesson that time eventually teaches us all. Procrastination is dangerous.

 

If putting things off hasn't caused any real harm in your life, good for you. The problem is, that scenario might be telling you that if you procrastinate every now and then, what's the big deal? Don't fall into that mindset, that way of thinking.

 

The negative effects of procrastination are plenty. How serious are they? Check out this warning published on the website we just mentioned.

 

"Procrastination is associated with a variety of dangers and negative effects, including worse academic performance, worse financial status, increased interpersonal relationship issues, reduced well-being, and worse mental and physical health."

 

That's rather scary. What's even more bothersome is that the person who procrastinates often gets dealt with several of those issues simultaneously. They're closely related because of certain behaviors. 

 

Frequently putting things off can be very stressful. That stress attacks the body internally. Your overall health and well-being worsen, and you might have self-esteem issues because you never accomplish everything.

 

Do It Today or Write It Down

 

If you've got something small to do, something that doesn't take much time, do it. Stop reading this right now and go and do it. If it requires more time, planning, or the accumulation of resources, break out your day planner. Write it down. Schedule it. You get much more done in your life when you write things down. This has been proven in several studies.

 

Stop procrastinating. It can wreck your mental and physical health. Procrastination ruins relationships and does damage in so many other ways. Stop putting things off unnecessarily. This is a lesson life's ticking clock eventually teaches all of us, but you were reminded of it today, so you've got a jump on Father Time.



Monday 5 June 2023

5 Tips for More Effective Conflict Resolution


Conflicts are bound to happen, whether at home, at work, or in between. Unfortunately, what can start as something trivial can quickly escalate to something much more serious in a matter of minutes.

 

That’s why it pays to know how to effectively resolve any conflict you find yourself in. This way, you can create some healthy boundaries and balance your emotions without creating unnecessary stress and anxiety.

 

Here are five tips for more effective conflict resolution that will help you out of any jam. Take a look.

 

Tip #1: Find the Source of the Conflict

 

The first step in conflict resolution is to identify the source of the problem. Once you identify the issue, you can start taking the right measures toward fixing it.

 

On the other hand, if you carry on without knowing exactly why you’re feeling the way you do, you’ll be angry and all worked up without really knowing why.

 

So, while it may seem like a waste of time at first, if you think about it, you can’t solve any problem unless you first find the source of the problem.

 

Here’s another way of looking at it:

 

When you identify the root cause of the issue, everyone involved can help strive towards not repeating the same thing in the future.

 

Tip #2: Find a Quiet and Safe Place to Talk

 

Once you understand the underlying causes of the conflict, it’s time to bring in the other person if you haven’t already. The thing about conflict is that you have to nip it in the bud and address it in a timely manner, so it doesn’t manifest into something bigger over time.

 

Remember that there’s nothing wrong with having a difference of opinion every now and then. Yet, it’s how you communicate that makes all the difference in the world!

 

However, we’ve all been in similar situations and it can be daunting to try and engage in this type of discourse. Yet, you have to muster up the courage and just start because the sooner you deal with it, the better the outcome will be.

 

Tip #3: Actively Listen

 

Active listening plays a big role in determining the way your conflict resolution proceeds. So, you have to be patient when it’s the other person’s turn to speak.

 

Write down any rebuttals that pop into your head to avoid interrupting them.

 

Show that you respect the other person’s emotions and point of view. This way, they’ll make it a point to try and do the same when it’s your turn to speak.

 

Tip #4: Point Out Ways to Solve the Problem

 

After each person has had their chance to talk and listen, the next step is to try and find some sort of middle ground that both parties can agree on.

 

You’ll probably need a pen and paper or a board to write down your ideas. Then start brainstorming.

 

Write out all the ideas that come, even the crazy ones. Those are usually the ones that lead to an effective end to the problem.

 

Although, there’s one critical thing to always remember when working to resolve any conflict, and that’s to only focus on the issue at hand and not the person.

 

This will help make the other person feel safe enough to start finding ways to solve the issue, rather than always be on the defensive or feel like they’re constantly being judged.

 

Tip #5: Agree on the Best Solution

 

Finding common ground can be easier said than done. It requires each party to own up to their part of the conflict.

 

Not only that, but it also means they have to put in the effort of looking for a suitable compromise. Plus, they have to take the necessary steps to resolve it and make sure it doesn’t happen again.

 

That can only take place once all parties have set clear expectations while respecting the other person’s differences. Also, it’s helpful to think of conflict as an opportunity to grow. When it’s managed properly, it can bring great insight and help you become more attuned to your needs and the needs of those around you.

 

The good news is that after opening up communication lines, taking the time to listen, and collaborating on solutions, it’s all downhill from there. It becomes easier to establish neutral ground where everyone feels comfortable speaking and sharing ideas.