Feeling stressed lately?

It's not surprising that so many of us suffer from stress and over-stimulation. In our technological world, as wonderful as it is, we are asked to move faster, think more quickly and multitask. Trying to fit everything into a 24-hour day, spend quality time with our families and also find time to relax and rest become more and more difficult. Many of us get so tied up in this race that we are unable to relax and enjoy anything at all. The end result is stress, anxiety, burnout and even depression.

I have three very simple rules that I'd like to share with you this week to bring joy back into your life. First, it means slowing things down. Slowing down probably means cutting a few things out of your routine. Maybe you could turn off the television a little earlier or spend less time in front of it. A homemade lunch in the sunshine instead of racing to the local fast food place is another great way to win back some of the nicer moments of the day.

Next, give some attention to mealtime and the foods you put into your body--that is my second rule of reclaiming joy. Are you zipping through the drive-through in the evenings because you are too tired to go home and cook? Eating well doesn't necessarily require hours of grueling food preparation. It can be as simple as cutting out foods with a high fat content and eating more salads and greens. The bookstores also have shelves of quick and easy health recipes. You can also find some good suggestions online. When your body is functioning well you will feel better mentally and emotionally, too.

The third point is to start having fun. Set aside time for a hobby or artistic endeavor that you enjoy. I hear so many people complain that they just aren't creative, and this couldn't be more untrue. Even if you can't paint like da Vinci or play like Itzhak Perlman, you can find enjoyment in the process of making art, playing music, crafting, repairing motorcycles or any other activity that intrigues and relaxes you. The key is to enjoy the moment of creating, however that unfolds.

Life is too short to spend our precious moments feeling stressed and frustrated. Being happy is the natural state of life. It is our birthright, and we can see it in the smiles and laughter of children.

Winter Sunshine!

Sometimes in the winter months, I find myself craving sunshine. We have many gray days where I live, so when the sun is out, you can be sure I will do my best to be out too, especially during the fall and winter. I may be bundled up, but I'll get a good dose of sunlight that can boost my immune system and help me to keep feeling positive and enthusiastic about life.

Sunlight is important to our overall health and offers many benefits. For one thing, getting 15 minutes of sunlight a day provides us with vitamin D, which boosts our calcium absorption and promotes better bone health. Healthy exposure to the sun actually improves our blood circulation, boosts your metabolism, and helps us to sweat, thereby eliminating toxins and waste from our body. Sun exposure is also known to help with liver issues, such as jaundice, and improve some skin conditions.

One of the best things about the sun is its positive effect on our mood. Natural sunlight stimulates the production of endorphins, which help us to feel good. And then of course there is Seasonal Affective Disorder (SAD), which commonly strikes in the winter and is a form of depression caused by too much time spent under artificial lighting and not enough exposure to natural sunlight. Exposure to sun or full spectrum lighting, especially if you work in a building where you don't see the outdoors, can actually help you avoid seasonal depression.

Sadly, many people are afraid of any sun exposure because of concerns about overexposure, sunburn and harm to your eyes. However these concerns can be addressed by using common sense when exposed to sunlight. When the sun is stronger, as it is in the spring and summer, you should be mindful of your exposure and take precautions against sunburn and dehydration. In the winter, the sun's rays are weaker and you can tolerate more exposure.

If you've ever sat in a sunny window or stood in sunlit patch on a cold day and enjoyed feeling those rays soak into your body, you know how wonderful the sun can feel. A bit of natural sunlight can go a long way, so find a way to get your daily dose of sunlight whenever possible.

Hope you can take advantage of the sunlight this week. And be sure to take note and give thanks to the increase in sunlight. We've passed the mid-point of winter now and the daily sunlight is increasing a little more every day!

Feeling tired?

How do you recharge during the day? I am talking about the times when you take a break from your usual routine to give yourself a breather and your mind a rest. It is important for us to break from the daily monotony to recharge ourselves. However, if we aren't careful, breathers can become monotonous and routine as well.

For example, if you are spending your break in a windowless room having the same snack and beverage, day in and day out, then you may want to rethink your break time habits. Or if you find yourself automatically nibbling during break time, regardless if you are hungry or not, you may not like what you see on the scale. There are lots of things you can do with your break time that don't include grazing at the snack machine or drinking a third cup of coffee for the day.

For example, try to change your scenery or atmosphere by slipping outside for a 10-minute walk. It will do wonders for your state of mind and boost your energy levels as well. If you can partake in healthy exercise and re-oxygenate your bloodstream, you will likely return to work more alert and enthusiastic about the tasks at hand. If you can't get outside, boost your oxygen levels and calm your mind and body with a few minutes of quiet breathing and relaxation exercises. Just close your eyes and envision that scattered energy you expend during your day all coming back to you, helping you to feel whole again. Or take a few minutes to do a few rounds of deep breathing, four breaths in and four out. Afterwards take notice how the affect it has on your body and mind. Hopefully, you will feel a little freer or a little more relaxed.

If walking or meditating doesn't seem like an ideal break time activity, try journaling, listening to your favorite music, or planning your next holiday in your head. The essential thing for you to do to break out of your normal routine and do something that makes you feel good.

Whether you work in an office or from home, it is important to take advantage of your breaks throughout the day. Try the tips I've shared or consider options of your own. The goal is to engage your mind, body and spirit in something new, different and pleasing.

Trapped?

A while back, I got a call from a friend who was struggling with a frustrating situation involving her workplace, and she felt helpless to do anything about it. Unfortunately, she was having panic attacks because she was so anxious and fearful about the situation, and needed some help. It was clear to me that this young woman, whom I'll call Sara, was unable to see her options, and as a result was trapped in an uncomfortable and unfortunate position.

In my experience, feeling trapped in a situation is a very common challenge we all face at various times. After all, we are creatures of habit, and even though we may claim we like change, when something threatens our status quo, it can feel more like the rug has been pulled out from under us rather than an opportunity for us to move ahead. I advised Sara to spend time thinking about what was most important to her in her current work position.

I also asked Sara to consider how much joy and comfort she was actually getting from her job in light of the current situation. Was it so important to her to remain in a situation that was causing her so much grief? Was it the only option she had? In asking these questions, I had a specific intention. I wanted to help Sara look at what her job meant to her and to see if she should consider other options. Sometimes, when we examine our motivations, we begin to realize that they aren't what we thought they were.

I am happy that soon after that meeting, Sara contacted me and confided that the work we had done together had given her a new perspective. She concluded that her job wasn't really the best thing for her, and had started exploring other options that she wouldn't have considered previously. She had decided to look for another job doing something she had always wanted to do. And interestingly enough, her panic attacks had completely disappeared!

As you can probably guess, Sara is now glad that the circumstances at her old job forced her to take stock of what she really wanted in life and to let go of a situation that was unhealthy for her. Letting go isn't always easy, but choosing to let go when you realize it is time can change your life for the better.

I hope this story prompts you to look at your own life to see if there are aspects of it that are no longer serving you as you need them to. Then you could see how to alter them to suit your best interests. Now that's a worthwhile goal for the New Year!

Nothing ventured, nothing gained

Many people go through life disappointed and dejected because they have lost faith in their ability to realize their dreams. Their excuses are often due to a lack of money, fear of ridicule or failure, and feelings of being tied to the present situation with no way out. I imagine that all of us have experienced these feelings at one time or another. While for some of us, this negative feeling is only temporary, for others, it may be hard to accept that our dreams are actually within our reach.

I think we all have the ability to achieve our dreams, but we may just need to adjust how we look at them. In other words, we may need to look at them from a different perspective. That starts by brainstorming all of the various ways our dreams could be accomplished, no matter how silly or crazy these solutions may seem. By writing down and considering every single idea that crosses you, vis-à-vis your dreams, you actually open your mind to all of the possibilities and that brings them that much closer to reality.

One easy thing is that, after considering the possibilities you come up with, pick a solution you can do right now, and then DO it. If you want to be a professional chef, enroll in cooking or classes on running a restaurant. This will give you a chance to find out if it is really what you want. Taking steps toward achieving your dream, may take you in slightly different directions that are even more attractive to you. Serendipity happens, and it happens more often when we are actively engaged in achieving something important to us.

You are probably familiar with the saying “Nothing ventured, nothing gained.” I am sad to say there is a lot of power in those words. I encourage you to let go of old excuses and start thinking about ways to realize what you desire. Think about steps that could help you get there, and take those steps. And then just imagine how wonderful you will feel once you begin your journey!

Anger!

This morning I saw a man lose his temper with a store clerk. I was in a store, and a clerk was trying to carry several boxes to the checkout for him and dropped one, and when he squatted down to retrieve the box, another box fell from his arms. The customer he was helping lost his cool and began berating the poor guy. Fortunately, the store manager stepped in to soothe the situation for the man and stood up for his employee as well. I think we all have experienced moments when some small thing triggers a release of anger that has more to do with what's been building under the surface than the actual infraction.

Of course, anger is a natural and important part of our emotional life. It helps us to survive and to express our discontent. Interestingly, a flash of anger can actually release a flood of chemicals in the body, and not all of them unpleasant. This is why some people who are perpetually angry. People like that are often addicted to the hormone release of anger. Others may suppress their anger until some small incident puts them over the top, and they end up releasing it on someone else, much like the incident I witnessed this morning.

Neither holding our anger in, nor laying our anger on others is good for us. It raises our blood pressure, threatens our relationships, and can even make us sick. Fortunately, there are ways to express anger naturally that are healthy both physically and emotionally and that don't berate others. When you find yourself in situations that make you angry, step back for a moment. Take time to examine what is making you angry. When speaking about your anger to others, use non-blaming statements, and maybe even take a few moments to sort out your feelings before continuing your conversation.

Consider if your anger is attached to a specific issue or if it is the result of a buildup of something else. Then consider if your understanding of the situation is accurate or if there could be another possible explanation. For example, if you get cut off in traffic you might first think that the other driver did it intentionally, but another explanation could be that the driver just didn't see you. Another helpful solution is to talk it over with someone you trust. Sometimes another opinion will help diffuse your anger or at least help you understand your feelings better. Once you have a better understanding, you can act rather than react and calmly discuss the situation.

I use these tools all the time and find that they serve me well. Anger is a very natural form of human expression, but the trick is to be able to express it and to be heard.

Post Holiday Blues

I've noticed that this time of year some friends complain of feeling listless and a little depressed. “Sort of like something's missing,” as one client put it. Of course, it is not surprising that after all the buildup of the holiday gatherings, gifting and end-of-the-year celebrations, there might be a letdown once the last eggnog has been drunk and the last package unwrapped. There is most definitely a kind of lull that settles in once daily life returns to a more normal rhythm. So it's not surprising that many experience a bit of the post-holiday blues. However, such feelings don't have to last long because I can tell you how to chase those blues away. This week I am sharing tips that I have used and passed on to clients to get through the post holiday season with ease and grace.

If you begin feeling sad or depressed after the holidays, resist the urge to “hole-up” and isolate yourself. While you may have to fight that pull, think of a fun or soothing activity to do. Call a friend and invite them over for tea. Or go out for a meal with friends or take in a movie with someone whose company you enjoy. If you receive a party invitation during this time, definitely take advantage of the opportunity to socialize. Maybe you can plan your own small party with friends and family early in the year to help boost everyone's spirits.

Another great activity to follow up the holidays is to reflect on the positive aspects of the prior year and consider what things you'd like to accomplish in the coming year. Having new goals to plan for and take action on can really boost your enthusiasm for life and give you something to look forward to, especially if some goals require regular daily action. Just try to keep those activities at a level that you are likely to follow through on and you may be surprised at how well the year starts out.

Another area to give added attention to whenever you're feeling stressed or a bit down is your body. Getting out for a brisk walk, making it to an exercise class or signing up for a course, hobby workshop, or dance class, can really make a difference in your attitude and outlook on life. Also eat nutritious meals; remember to take your multivitamins; drink plenty of water; and let yourself get the proper rest. You will feel better for it.

Post-holiday doldrums can affect all of us. So, if you're feeling down or a little off-kilter, give these tips a try and bring just a bit of stimulation and holiday into your everyday.

I wish you a stimulating start to our new year!