Health and Wellness – Page 17 – Personal Growth Cafe

Do you often feel like you’re going to lose your mind if you continue to work in such a stressful workplace? We all experience stress on the job. It is not unique to anyone, but what is unique to each of us is how we deal with it.

You can learn to deal with work-related stress in a positive manner so it doesn’t continue to hold you back. When you are unable to deal with stress effectively, you can’t be as efficient or effective on the job and, more importantly, your health will suffer.

Techniques to Deal with Stress at Work

When you feel stressed out at work, you need to learn how to harness your emotions so you can move forward. Luckily, there are many ways you can do this; you just need to find which technique works best for you.

Here are five workplace stress techniques:

1. The best thing you can do when you feel the stress coming to a boil is to stop what you’re doing and just breathe. You’ll be surprised at how much it helps just to take a breath and gather your thoughts. In fact, take ten slow, deep breaths, then return to your work. The great thing about this technique is that you can do it anywhere, even when you’re sitting in your boss’s office!

2. Take a moment to write. When you start to feel stressed, find some privacy, pull out a blank piece of paper, and write freely for five minutes. Free, uncensored writing for just a few minutes will allow you to get the emotions out of your mind for good. When you put all of the emotions down on paper, crumple it up and throw it away. Then try to return to work without the stress.

3. Use positive imagery. Keep a calming picture on your desk or on your computer background and when you feel like you cannot take anymore, stare at the image and imagine yourself there. Doing this for even 60 seconds can restore your sanity so you can move forward without the crippling effects of stress.

4. Listen to peaceful music. If you put on calming music when you’re stressed, you may find that it can instantly calm you like nothing else. If you keep the music quiet and peaceful, you’ll feel at ease during your work day. Music is a great way to find peace and lose the stress.

5. Use positive thinking. When stressful and negative thinking is getting the best of you, you can counter it with positive statements and thoughts. You can say things such as, “I can manage stress because I proactively choose peace.” When you repeat positive sayings in your life, you’ll be able to squeeze out negative thoughts from your mind, and move towards the positive.

These are five simple ways to cope with stress on the job. The great thing is that you can quickly and easily incorporate these strategies into your work day without allowing stress to overwhelm you.

Every day will bring new stressors into your workplace, and that is why you should have several different coping techniques in your stress management toolkit. Once you begin to incorporate these strategies into your life, you will find that everyday stress will become easier to deal with, and you will actually feel healthier and more productive.

Why do we get stressed at work?

What helps you overcome that stress?

Talk about that in the Personal Growth Cafe Community!

Also, as your gift for taking this to heart – and this is profoundly important… to us ALL – go to UnitingPlanetEarth.com/ignition/ and do the Uniting Planet Earth 7-Day Quick-Start Ignition Program… and Allow it to Transform Your Life.

Before you leave…

Please share the link to this post on your Facebook, Twitter, etc., and like it, and comment right here – THANKS!

September 20, 2017October 10, 2017

Coping with Workplace Stress

Even if you love your job, there are going to be days where you are going to experience stress. Many people allow stress to get the best of them, but you don’t have to. You can learn to cope with workplace stress so you can use the stress to move you forward instead of hold you back.

A Look At Workplace Stress

When you are stressed out about your work, you may feel like you are on an island all by yourself. Of course, it isn’t the case at all. Did you know that as many as a quarter of the people you work with right now feel as though the workplace is the biggest stressor in their life? It is also thought that three quarters of employees feel as though they have more on-the-job stress than their parents ever did.

On-the-job stress is not something unique to you – everyone experiences it! Sometimes just knowing this is enough to help you get through to the other side so you can start feeling happy and healthy again.

Thankfully, there is something you can do to reduce workplace stress in your life.

Workplace Stress Solutions

Some solutions to workplace stress include:

Letting the little things go, it probably doesn’t matter anyway
Proactively balancing work and family life
Creating a support network of friends and family, or even co-workers

Letting Things Go

The fact is, when you allow yourself to take a more relaxed and positive outlook on the world, it will suddenly become a lot more relaxed and positive. When you choose to have a positive approach in life, you’ll likely find that the things that would have stressed you out before will now roll off your back. It’s not that you won’t feel stress; it’s just that you will have a more positive way of interpreting things so that stress is not necessarily such a bad thing.

Finding Work-Life Balance

When work takes over our lives, that’s usually when we become stressed out at work and when we cannot cope well. You should make sure that you engage in daily activities that do not involve work, even if this is simply reading a chapter of your favorite book or picking up the phone to call a friend. When you allow your work life to consume you, stress will consume you too. In turn, you’ll become less efficient and effective at your job.

Relieve Work Stress with Quality Family Time

Make sure you spend time with your friends, family, or even your co-workers outside of work. We often allow our home to become an office away from the office. That’s no good! Make sure you have a support network of friends and family members who will remind you that there are plenty of things to do that aren’t related to your work in any way. It’s also helpful to have this support network so that when you are stressed out, you’ll have someone to turn to. Oftentimes a support system helps keep us grounded when we would otherwise be tightly wound with work-related stress.

It’s true that stress is a part of life, but that doesn’t mean it needs to consume us. Stress will come and go, but coping is something that needs to be ongoing so you can live a great life inside and outside of your professional life.

How can workplace stress affect your life?

How can your family help you cope with workplace stress?

Talk about that in the Personal Growth Cafe Community!

Before you leave…

Please share the link to this post on your Facebook, Twitter, etc., and like it, and comment right here – THANKS!

September 18, 2017September 26, 2017

I allow my body to receive enough rest and exercise.

I make sure to take care of my body and mind. When I work, I work hard. But when it is time to relax, I focus entirely on me, leaving stress behind.

I know rest and exercise is important to my physical health. Exercise keeps me at a healthy weight and helps my heart pump optimally.

Rest allows my cells to renew themselves and helps them ward off illnesses. I am able to avoid more extensive time loss from illness and disease because I give myself enough rest each night.

I also rest for the sake of my emotional and spiritual strength and stamina. The more rested I am, the more I am able to proactively rise above stress.

I also rest and exercise for my personal creativity. A tired mind is a muddled mind, and I keep mine rested so it can be clear and open to whatever insights may cross my path. Creativity is not something that can be forced; it simply infuses me when I am able to allow it.

For these reasons, I regularly invest in the health and well-being of my body, mind, and spirit.

Why do we need to invest in our own health and well-being?

How important is recognizing the extra energy available to you when you exercise your body and mind?

Talk about that in the Personal Growth Cafe Community!

Before you leave…

Please share the link to this post on your Facebook, Twitter, etc., and like it, and comment right here – THANKS!

September 17, 2017October 10, 2017

Constantly Improving Your Body and Mind

Even if you look and feel great, there are always steps you can take, every day, to improve your body and mind. It takes constant work to improve your life, even when you have achieved what you believe is your personal best.

So with that said, we all can use some healthy living tips to ensure that we are the best we can be every day.

Healthy Living Tips to Improve Your Body and Mind

It doesn’t matter if you are in perfect shape – or you have created your own unique “shape” over the years – there are always simple strategies that will continue to improve how you look, feel and think. After all, without constantly improving your body and mind, you won’t be able to reach greater heights and experience new things.

The most essential mental and physical health tip is to enjoy quality sleep. Getting enough sleep will boost your health and productivity, and it will rejuvenate your body and mind.

Some people may believe that sleep is overrated, but study after study has shown that those who get at least eight hours of sleep look and feel better than those who don’t. It can be tempting to skimp on the number of hours of sleep you get, but it isn’t worth it.

Skipping sleep takes a toll on your brain’s ability to function, your appearance, and on your overall long-term health. So do yourself a favor and skip the late night talk shows and midnight snacks tonight!

There’s another easier-said-than-done tip that I’m sure you’ve heard many times before. Any guesses? Exercise, of course! Whether you are trying to lose weight or you’re at your target weight, it can be tempting to skip exercise.

No matter how you slice it, it’s not going to do you any good. Not only does exercise help you look good, but it also helps you feel good. Exercise releases endorphins that make you feel good from top to bottom and stress literally drips off you!

It can be difficult to incorporate these healthy living tips into your life, but there is one tool that ties everything together: the power of positive self-talk. You can use positive affirmations to help remind you of your healthy living goals.

Affirmations are short statements that encourage you to sharpen your mind and body while conquering your goals and improving on your weaknesses.

Affirmations can help you focus on creating and maintaining the healthy body and mind you desire because it gives you the motivation you need to focus on your most important asset – you!

Some examples of affirmations include, “It is okay for me to take care of myself first,” or, “I am healthy and deserve the benefits of a healthy lifestyle.”

You can use these simple positive statements throughout the day to stay motivated and focused. After all, we all need some motivation from time to time.

When you implement these strategies in your life, you’ll begin to realize just how easy it can be to lead a healthy lifestyle, especially once you have gained the right set of tools in your self-improvement toolbox!

How does healthy living keep you active?

What can you do to live a healthy lifestyle?

Talk about that in the Personal Growth Cafe Community!

Before you leave…

Please share the link to this post on your Facebook, Twitter, etc., and like it, and comment right here – THANKS!

September 6, 2017September 26, 2017

Lose More Weight with Diet Strategies for Before and After Exercising

If you want to lose weight, it’s important to know what foods to eat, and when to eat them.

The meals and snacks you consume before and after exercising give you energy, prime your metabolism, and help you drop more pounds.

Study these tips before you head to the gym.

How to Eat Before You Work Out

Forget the myth about exercising on an empty stomach. You’re likely to wind up losing muscle, and your performance will suffer. Give your body what it needs to train hard.

1. Choose carbs and protein.

Gear up with a helping of complex carbohydrates and fast-digesting protein. Some good choices include Greek yogurt with fresh fruit or an egg with broccoli.

2. Drink water.

The American College of Sports Medicine recommends drinking 2 to 3 cups of water within 2 or 3 hours of your workout. You may want to drink a little more or less based on your body size and the weather.

3. Keep it light.

You want just enough calories to sustain you without weighing you down. Go easy on the fats. Wait at least 3 hours after any large meal before starting intense exercise.

4. Limit fiber.

While a high-fiber diet is great for many reasons, including lowering cholesterol and stabilizing blood sugar, save the bran for later. You can fill up after you’re done sweating.

5. Play it safe.

Midway through a dance class is an awkward time to discover how your body will react to unfamiliar foods. Stick to your regular fare and save the culinary experiments for your downtime.

How to Eat After You Work Out

Exercise uses up the glycogen stored in your muscles. In order for your body to recover and keep burning calories efficiently, you need to replace those stored carbohydrates. Here’s how to refuel.

1. Act fast.

Some studies suggest that your body’s ability to replenish glycogen peaks soon after your workout. Plan on eating right away or at least within 2 hours.

2. Balance it out.

It’s time to enjoy the same complex carbohydrates and proteins you ate before, but now you can add more healthy fats into the mix. Feast on baked salmon with your favorite vegetables or stir fry some tofu with bok choy and red peppers.

3. Control portions.

Of course, if you’re trying to reduce, you want to burn up more energy than you take in. Online calorie counters can help you calculate your individual needs so you can figure out effective serving sizes for each meal and snack.

4. Focus on quality.

At the same time, keep in mind that evidence is building that not all calories are the same. For the sake of your overall health and fitness, filling your plate with whole foods is preferable to eating the same amount of processed products.

5. Replace fluids.

Plain water is usually adequate for staying hydrated. Carry your water bottle with you so you can drink while you’re exercising and drink at least 8 ounces afterwards.

6. Restore potassium.

If you sweat heavily or work out for more than an hour, consider sports drinks to replace potassium and other electrolytes. Coconut water and various fruit and vegetables juices will work too.

Lose weight faster and more safely by putting the power of nutrition to work for you. Enjoying delicious and nutritious snacks and meals before and after exercise will give you the energy you need to lift weights or run for miles. You’ll slim down without having to go hungry when you combine physical activity and a balanced diet.

What routine do you follow before and after you exercise?

Which items above are included in your list?

Talk about that in the Personal Growth Cafe Community!

Before you leave…

Please share the link to this post on your Facebook, Twitter, etc., and like it, and comment right here – THANKS!

September 6, 2017September 26, 2017

Who Else Wants a Workout That Reverses Aging?

You probably know that any form of physical activity beats sitting on the couch if you want to look and feel younger.

However, some exercises are more effective than others.

Researchers from the Mayo Clinic figured out how you can design your workouts to reverse the clock as much as possible in as little time as possible.

The Mayo team tested 3 different exercise programs on men and women under 30 and over 65.

After 12 weeks, high intensity interval training (HIIT) proved to be the anti-aging winner, compared to lighter cycling and lifting or strength training alone. That’s because HIIT made changes at the cellular level, enhancing mitochondrial function.

Participants over 65 had a 69% increase in their cells’ ability to take in oxygen and produce energy, while those under 30 had a 49% boost. While that might sound a little technical, it means slowing down age-related physical decline, including osteoporosis, arthritis, hypertension, heart conditions, and digestive issues.

Learn how to stay young. Follow these guidelines for a workout program that reverses aging.

High Intensity Interval Training to Fight Aging

1. Understand the concept.

High intensity interval training means alternating between short periods of intense exercise and gentler activities.

In the Mayo study, this involved 4 minutes of fast cycling followed by 3 minutes of easy cycling repeated 4 times.

2. Be consistent.

You’ll need to do HIIT regularly to see results. Aim for at least 2 to 3 workouts each week.

3. Proceed gradually.

Avoid injuries by giving your body time to adapt. You might start out with just a few minutes of HIIT, and work your way up slowly to 15 or 20 minutes.

4. Rest up.

The gentle periods are just as important as the more intense phase. That’s when your body becomes conditioned to return to your normal heart rate quickly.

Strength Training to Fight Aging

1. Build muscle.

Strength training may not rival HIIT for cellular changes, but it’s good at slowing down age-related muscle loss. Otherwise, most adults over 30 lose about 5% each decade.

2. Challenge yourself.

Heavier weights and lower repetitions will give you faster results. Try picking the biggest dumbbell that you can lift safely 4 to 8 times.

3. Take time off.

Work hard at the gym, but rest between sessions so muscles can heal and grow. Take a day of rest or do other activities like biking or running.

Other Anti-Aging Training Tips

1. Steady yourself.

Training for balance will protect you from falls and may help prevent some forms of dementia. Take a yoga class or practice standing on one foot while you brew coffee.

2. Stand tall.

Good posture helps you to look younger and puts less strain on your spine. It also enhances bodily functions like respiration, circulation, and digestion.

3. Target your whole body.

Include lots of full body exercises in your workout. You’ll burn more calories and increase your coordination. Plus, you’ll see more gains in functional fitness that prepares you to handle real-life tasks like vacuuming and yard work.

4. Engage your brain.

Your mental health matters too. In addition to exercising your brain with word puzzles, try physical activities that make you think, like waltzing or playing tennis.

5. Be social.

Connecting with others is like a fountain of youth. Work out with a buddy or go running with your spouse.

Any work out can help you manage your weight and reduce inflammation, but HIIT does more to maintain healthy cell functions as you grow older. Make high intensity interval training part of your formula for fitness and anti-aging.

What difference does being fit and feeling young have on you?

What are your considerations when working out?

Talk about that in the Personal Growth Cafe Community!

Before you leave…

Please share the link to this post on your Facebook, Twitter, etc., and like it, and comment right here – THANKS!

September 6, 2017September 26, 2017

What we see depends mainly on what we look for. – Sir John Lubbock

September 6, 2017September 26, 2017

I am calm and relaxed in all situations

My ability to remain calm in challenging situations is one of my greatest strengths.

The ability to deal with adversity in a relaxed state ensures my success. I have the confidence to tackle any situation because I know I can stay calm, cool, and collected.

I wake up feeling relaxed and do my best to maintain that mental state until the end of the day. I may face situations during the day that challenge my ability to remain calm, but I handle them gracefully.

I know that I can only be upset by my circumstances if I upset myself. I dictate my emotions.

I value my ability to stay calm and relaxed. These qualities are good for my health and my relationships.

Life is more enjoyable when I can separate myself from stress and worry. I prefer to focus on solutions rather than bemoan my obstacles.

It is easier to maintain a calm attitude when I focus on solving the challenges in my life. Obsessing over the obstacles I may face inhibits my ability to deal with them effectively. I am at my best when I have positive thoughts.

Today, I feel calm and relaxed. I free myself from negative emotions and worry. I can handle any situation that comes my way.

I find each day to be a relaxing experience. I start my day feeling calm and stay that way until bedtime.

How are you going to use relaxation in your life?

What difference will that have on you overcoming stress and anxiousness?

Talk about that in the Personal Growth Cafe Community!

Before you leave…

Please share the link to this post on your Facebook, Twitter, etc., and like it, and comment right here – THANKS!

September 5, 2017September 26, 2017

Category: Health and Wellness

Whatever the mind can conceive and believe, the mind can achieve. – Napoleon Hill

Dealing with Stress on the Job

Coping with Workplace Stress

I allow my body to receive enough rest and exercise.

Constantly Improving Your Body and Mind

Lose More Weight with Diet Strategies for Before and After Exercising

Who Else Wants a Workout That Reverses Aging?

What we see depends mainly on what we look for. – Sir John Lubbock

I am calm and relaxed in all situations

I discover solutions via creative outlets