It’s not you, It’s Me!

It’s not you, It’s Me!

A lot of us go through life blaming bad situations and misfortunes on others. Its time we take a closer look at ourselves and STOP doing stupid things that take away our joy. I am following these 10 simple steps by Jeff Haden to improve my quality of life and others around me! Consider joining me on this journey and see what happens when you stop doing the following 10 things:

1. Blaming.

People make mistakes. Employees don't meet your expectations. Vendors don't deliver on time. So you blame them for your problems. But you're also to blame. Taking responsibility when things go wrong instead of blaming others aren’t masochistic, it's empowering--because then you focus on doing things better or smarter next time. And when you get better or smarter, you also get happier.

2. Impressing.

No one likes you for your clothes, your car, your possessions, your title, or your accomplishments. Those are all "things." People may like your things--but that doesn't mean they like you.. Genuine relationships make you happier, and you'll only form genuine relationships when you stop trying to impress and start trying to just be yourself.

3. Clinging.

When you're afraid or insecure you hold on tightly to what you know, even if what you know isn't particularly good for you. Holding on to what you think you need won't make you happier; letting go so you can reach for and try to earn what you want will. Even if you don't succeed in earning what you want, the act of trying alone will make you feel better about yourself.

4. Interrupting.

Interrupting isn't just rude. When you interrupt someone, what you're really saying is, "I'm not listening to you so I can understand what you're saying; I'm listening to you so I can decide what I want to say." Want people to like you? Listen to what they say. Focus on what they say. Ask questions to make sure you understand what they say.

5. Whining.

Your words have power, especially over you. If something is wrong, don't waste time complaining. Put that effort into making the situation better. So why waste time? Fix it now. Don't talk about what's wrong. Talk about how you'll make things better, even if that conversation is only with yourself. And do the same with your friends or colleagues.

 6. Controlling.

If you find yourself trying hard to control other people, you've decided that you, your goals, your dreams, or even just your opinions are more important than theirs. Plus control is short term at best because it often requires force, or fear, or authority, or some form of pressure--none of those let you feel good about yourself. Find people who want to go where you're going. They'll work harder, have more fun, and create better business and personal relationships. And all of you will be happier.

7. Criticizing.

Everyone is different: not better, not worse, just different. Appreciate the differences instead of the shortcomings and you'll see people--and yourself--in a better light.

8. Preaching.

Criticizing has a brother. His name is Preaching. They share the same father: Judging. The higher you rise and the more you accomplish the more likely you are to think you know everything--and to tell people everything you think you know.

When you speak with more finality than foundation, people may hear you but they don't listen

9. Dwelling.

The past is valuable. Learn from your mistakes. Then let it go. Easier said than done? It depends on your focus. When something bad happens to you, see that as a chance to learn something you didn't know. When another person makes a mistake, see that as an opportunity to be kind, forgiving, and understanding. The past is just training; it doesn't define you.

10. Fearing.

We're all afraid: of what might or might not happen, of what we can't change, or what we won't be able to do, or how other people might perceive us. Don't let your fears hold you back. Whatever you've been planning, whatever you've imagined, whatever you've dreamed of, get started on it today. If you want to start a business, take the first step. If you want to change careers, take the first step. If you want to expand or enter a new market or offer new products or services, take the first step. Put your fears aside and get started. Do something. Do anything. Otherwise today is gone. Once tomorrow comes, today is lost forever.

Today is the most precious asset you own--and is the one thing you should truly fear wasting.

http://getwellin2012.blogspot.com/

Know the consequences~

KNOW some of the consequences of being overweight!

According to recent research, weight that increases to reach the levels referred to as "overweight" and "obesity," risk the following conditions:

·         Coronary heart disease

·         Type 2 diabetes

·         Cancers (endometrial, breast, and colon)

·         Hypertension (high blood pressure)

·         Stroke

·         Liver and Gallbladder disease

·         Sleep apnea and respiratory problems

·         Osteoarthritis (a degeneration of cartilage and its underlying bone within a joint)

*Overweight is defined as a body mass index (BMI) of 25 or higher; obesity is defined as a BMI of 30 or higher.

What to do now that you know? I will tell you right away it takes hard work to change habits. But with the right program for you, motivation, and support, you can reach your goals and stay there. Simply start by adding more fruits and vegetable to your daily intake (2-4 cups), drink 48 -64 oz of water a day, and just start walking. Do this daily and you will start to see results!

For more wellness tips, visit: http://dcwellnesswednesday.blogspot.com/ 

Adapted from U.S. Surgeon General's Call to Action to Prevent and Decrease Overweight and Obesity, 2001

Wellness Wednesday - Healthy Habits

Feeling Fatigue or Tired?

I often find myself feeling tired or overwhelmed at the end of the day and have to push myself to get the gym. After a good workout I feel revived and more alert because I got the blood pumping. The following are a few tips to shake off the fatigue or tiredness:

Fatigue symptoms - 

• You do not feel fresh after waking up in the morning, though you had a good night sleep.
• You feel your stomach heavy all the time.
• Either you eat more or eat less; there is no balance in hunger.

In such cases, correcting the digestive system is the right approach to cure fatigue.

Lack of physical fitness-

·         Fitness is very important nowadays. By fitness I do not mean being slim or lean, without fat deposits.  Fitness is the ability of the body to sustain hard work.

This is not what your doctor recommends when he suggests taking your dog for daily walks to increases exercise...

Mental fatigue-

·         Lethargy, taking it easy, no mood for hard work, will train the mind and the body to feel tiredness, though you actually are not tired. Put a smile on your face until you really feel it!

·         Having a disciplined lifestyle, with good work / rest balance is crucial to be competitive in this world, and to have a robust health.

Stress-

·         It is related with mental and physical fatigue. Physical stress due to accumulation of free radicals affecting the organs. Mental stress can be handled with stress relief techniques.

Excess alcohol & smoking –

·         One of the obvious reasons for feeling tired and burnt out all the time and you already know the solution. Drink less and quite smoking.  (to stop smoking call the quit line a 1-800-QUIT-NOW)    

Remember, keep things in moderation and you will start seeing results.  For more healthy tips, visit: http://dcwellnesswednesday.blogspot.com/

 

Wellness Wednesday – Healthy Habits

Feeling Fatigue or Tired?

I often find myself feeling tired or overwhelmed at the end of the day and have to push myself to get the gym. After a good workout I feel revived and more alert because I got the blood pumping. The following are a few tips to shake off the fatigue or tiredness:

 Symptoms - 

• You do not feel fresh after waking up in the morning, though you had a good night sleep.
• You feel your stomach heavy all the time.
• Either you eat more or eat less; there is no balance in hunger.

In such cases, correcting the digestive system is the right approach to cure fatigue.

Lack of physical fitness-

·         Fitness is very important nowadays. By fitness I do not mean being slim or lean, without fat deposits.  Fitness is the ability of the body to sustain hard work.

Lasting illness-

·         Chronic illness or disease is one of the major causes.

·         If you are suffering disease for a long time, then it is better to consult doctor for a supplement to take care of overall body nourishment. This will cure fatigue and tiredness.

Mental fatigue-

·         Lethargy, taking it easy, no mood for hard work, will train the mind and the body to feel tiredness, though you actually are not tired.

·         Having a disciplined lifestyle, with good work / rest balance is crucial to be competitive in this world, and to have a robust health.

Stress-

·         It is related with mental and physical fatigue. Physical stress due to accumulation of free radicals affecting the organs. Mental stress can be handled with stress relief techniques.

Excess alcohol & smoking –

·         One of the obvious reasons for feeling tired and burnt out all the time and you already know the solution. Drink less and quite smoking.  (to stop smoking call the quit line at 1 800 Quit Now)

Remember, keep things in moderation and you will start seeing results.  For more healthy tips, visit: http://dcwellnesswednesday.blogspot.com/ 

Four Ways to Deal With Stress

People have many ways of dealing with stress.

Here are four simple tips to follow:

1.  Positive Self-Talk

Self-talk is one way to deal with stress. We all talk to ourselves; sometimes we talk out loud but usually we keep self-talk in our heads. Self-talk can be positive ("I can do this." "Things will work out.") or negative ("I'll never get well." "I'm so stupid.").

Negative self-talk increases stress. Positive self-talk helps you calm down and control stress. With practice, you can learn to turn negative thoughts into positive ones. For example:

Negative	Positive
"I can't do this."	"I'll do the best I can."
"Everything is going wrong."	"I can handle things if I take one step at a time."
"I hate it when this happens "	"I know how to deal with this; I've done it before."

Practice Positive Self-Talk

To help you feel better, practice positive self-talk every day — in the car, at your desk, before you go to bed, or whenever you have a moment alone.

For each negative statement below, write in a better, positive statement. If you have trouble thinking of positive statements, try one of these:

• "I can get help if I need it."
• "We can work it out."
• "I won't let this problem get me down."
• "Things could be worse."
• "I'm human, and we all make mistakes."
• "Some day I'll laugh about this."
• "I can deal with this situation when I feel better."

Positive: _______________________________________

Positive: _______________________________________  

Positive: _______________________________________   

Positive: _______________________________________    

Remember: Positive self-talk helps you relieve stress and deal with the situations that cause you stress.

2.   Emergency Stress Stoppers

Stress is all around us — at work, at home, on the road, and in public places. Stress is often caused by poor communication, too much work, and simple hassles like standing in line. Emergency stress stoppers help you deal with stress on the spot.

Use the list below to check off some emergency stress stoppers that might help you. Remember that you may need different stress stoppers for different situations.

• Count to 10 before you speak.
• Take 3 to 5 deep breaths.
• Walk away from the stressful situation, and say you will handle it later.
• Go for a short (2-minute) walk.
• Do not be afraid to say, "I'm sorry," if you make a mistake.
• Set your watch 5 to 10 minutes ahead to avoid the stress of being late.
• Break down big problems into smaller parts. For example, answer one letter or phone call per day, instead of dealing with everything at once.
• Drive in the slow lane (but not too slow), to help you stay calm while driving.
• Smell a rose, hug a child or friend, or smile at your neighbor.

3.  Finding Pleasure

"I have birds in my yard and I tweet with the birds every day. I've been doing it for years and I enjoy it."  Winton, age 60

"I'm a drummer and I believe playing the drums helps relive stress."  Dave, age 53

When stress makes you feel bad, do something that makes you feel good! Doing things you enjoy is a natural way to fight off stress.

You don't have to do a lot to find pleasure. Even if you are ill or down, you can find pleasure in simple things such as going for a drive, chatting with a friend or reading a good book.

Try to do at least one thing every day that you enjoy, even if you only do it for 15 minutes. What can you do for pleasure?

• Start an art project (oil paint, sketch, create a scrap book or finger paint with grandchildren).
• Take up a hobby, new or old.
• Read a favorite book, short story, magazine or newspaper.
• Have coffee or a meal with friends.
• Play golf, tennis, ping-pong or bowl.
• Sew, knit or crochet.
• Listen to music during or after you practice relaxation.
• Take a nature walk — listen to the birds, identify trees and flowers.
• Make a list of everything you still want to do in life.
• Watch an old movie on TV or rent a video.
• Take a class at your local college.
• Play cards or board games with family and friends.

Write down other things that bring you pleasure:

___________________________________________________

___________________________________________________

Try to do at least one thing that you enjoy every day.

4.   Daily Relaxation

Relaxation is more than sitting in your favorite chair watching TV. To relieve stress, relaxation should calm the tension in your mind and body. Some good forms of relaxation are yoga, tai chi (a series of slow, graceful movements), and meditation.

Like most skills, relaxation takes practice. Many people join a class to learn and practice relaxation skills.

Deep breathing is a form of relaxation you can learn and practice at home. It's a good skill to practice as you start or end your day. With daily practice, you will soon be able to use this skill whenever you feel stress.

Deep breathing:

• Sit in a comfortable position with your feet on the floor and your hands in your lap, or lie down. Close your eyes.
• Picture yourself in a peaceful place. Perhaps you are lying on the beach, walking in the mountains, or floating in the clouds. Hold this scene in your mind.
• Inhale and exhale. Focus on breathing slowly and deeply.
• Continue to breathe slowly for about 10 minutes or more.
• Try to take at least 5 to 10 minutes every day for deep breathing, or another form of relaxation.

Publication Source: American Heart Association
Date Last Reviewed: 6/5/2008
Date Last Modified: 9/20/2006