All posts in Mental Health

Small Things Matter

I started keeping a gratitude journal when I had a bout with breast cancer 10 years ago. It was a health wake-up call for me on a lot of levels. Journaling allowed me to see the good things that were going on in my life and a way to shift my attention to the more positive things. It was hard to do daily, and still is, because it can be a highly emotional experience. But as I keep at it, I find greater emotional peace and contentment with my life.

How many of you have ever practiced regular gratitude journaling? Are you currently keeping one? If yes, maybe you will learn a few new tips, and for those who have never tried or have tried it and not been able to stick with it, hopefully today’s blog will help you make this a new, lasting, healthy habit.

Gratitude, like most desirable traits, needs to be actively practiced for it to become something we do without thinking. Most of us look at gratitude as an admirable character trait, but practicing daily acts of gratitude can have a big impact on our health and happiness too. These effects become more evident in the practice of keeping a gratitude journal. It only takes a few minutes a day, but the lasting mood boost it gives you can take you from feeling ok to feeling great on a regular basis.

What is a gratitude journal?

Quite simply it is a tool to keep track of the good things in your life. No matter how difficult or hard life can get, there is always something to be grateful for. When you are going through a tough time, it may be hard to find something to be grateful about; however, if you do it, you can pull yourself out of a funk. Writing the good things down in a journal on a regular basis also helps prepare and strengthen you to deal with the difficult challenges in your life when they do pop up.

It’s very simple to start: Simply write or type the things you are grateful for on a regular basis. Some people say daily, but I have found three times a week is plenty. It gives you more of an appreciation, and you don’t take things for granted. You can use a journal or a notebook. If you find it easier to do things digitally, you can use one of the many gratitude apps or even a Word document to write down the good things present in your life. So once you decide how you want to keep your journal and you have it, simply start noticing and noting the things you are grateful for. Examples might be: You got a promotion; you won your tennis match, your morning cup of coffee.

Benefits of a Gratitude Journal

So what have people noticed when they keep a gratitude journal?
It lowers their stress levels by shifting focus away from what is stressing them right now. It can help you feel calmer, especially when you do your gratitude journal at night. It can give you a new perspective on what’s important to you and what you really appreciate in your life. It also helps give you clarity on what you want to have more of in your life and what you can do without. It can help you find out and then focus on what really matters to you. You learn more about yourself and as a result, become more self-aware. It can make you feel accomplished, even if it’s a small accomplishment, and therefore increase your self-esteem. It can make you be more giving and generous to others. Kindness and compassion grow when you give them away. One day when you are down in the dumps, you can read through your gratitude journal to re-adjust your attitude and remember the many good things you have in your life.

So, it appears, gratitude journaling has a lot of potential upsides and no downsides. But how does it differ from keeping a daily planner, diary or notebook?
The main difference is the focus of the action you are taking. For example: A gratitude journal finds things to be grateful for. It focuses on what you are grateful for. A planner plans and organizes you schedule. It focuses on what you need to do. A diary records the events of your day, both good and bad, as you reflect on what happened in your day. A notebook is something you use to take notes for work or class or as a personal development tool, like setting goals. It is for taking notes about present or future events to help you remember important points. Each one has a place in our lives, but they are not interchangeable. Granted, a planner may give you things to look forward to and be grateful for, but chances are there will be some events or responsibilities that you are not so grateful for. A diary focuses on both positive and negative events from your day and not necessarily on what is good and helpful in your life. And of course, a notebook includes things that do not necessarily have any value to you. So gratitude journals really are unique…their only purpose is to help you notice and appreciate the positive things in your life.

Ideas for Your Gratitude Journal

Your gratitude journal is unique to you and your life. It is for your eyes only so you can write anything you feel without worrying what others will think. Here are a few prompts to help you start writing about all of the things you are grateful for:

  1. Write about a person in your life that you are grateful for. For example, your mentor, your mother, your best friend.
  2. What skills or abilities do you have that you are thankful for? For example, if you are a good cook, a good listener or a good tennis player.
  3. How is where you are in your life today different than a year ago, and what positive changes are you thankful for? For example, I’ve learned to slow down, smile and say a kind word to the people I encounter throughout my day.
  4. What hobbies or activities would you miss if you were unable to do them? For example, I am thankful that my legs still allow me to run after 40 years.
  5. What are you taking for granted that you can be thankful for? For example, your phone, your coffee machine, the clean, fresh sheets you slipped into last night on your bed.
  6. What materialistic items are you grateful for? For example, your home or the new Kate Spade handbag you found on sale.
  7. Who has done something this week to help you or make your life easier and how can you thank them? For example, my college intern who posted and sent out my blog this week.
  8. What foods or meals are you most thankful for? For example, the delicious dish you had last night at your favorite restaurant or the tasty, crunchy apple you had at lunch today.
  9. What elements of nature are you grateful for and why? What about living in Charleston are you grateful for? For example, the sunrise on your early morning walk or run. Or the walk you took after work the other day in downtown Charleston.
  10. What part of your morning routine are you thankful for? For example, your morning cup of coffee or waking up without an alarm.
  11. What aspects of your work environment are you thankful for? For example, flexible hours or supportive co-workers.

Plan to write in your gratitude journal at least three nights a week for 15 minutes before bed. Set an alarm reminder and schedule it in your calendar. Keep your gratitude journal by your bed or on your nightstand, so you will see it before going to bed. Writing in it at night helps to put you in a relaxed mood and therefore sleep better. I like to pick a pretty gratitude journal so every time I look at it, it reminds me to be appreciative. Write as many things as you want to, but 3-5 is a good number to aim for each day.

Remember it’s for your eyes only, so it doesn’t have to be “deep.” You can be thankful for your family, a new book or movie you recently enjoyed, or what you ate for breakfast this morning. Don’t just go through the motions, but be conscious about your “attitude of gratitude.” You don’t have to set a minimum number, just celebrate a few things you were grateful for that day. Sometimes if you are struggling to even start, come up with only one thing. Try to focus on people and experiences rather than things. Yes, it’s okay to be thankful for your phone or new pocketbook, but the joy you receive from important relationships and experiences probably impacts you more than a fondness for your things. Try to savor and think about each thing you write down instead of hurrying to write a quick list. Note surprises in your day and the emotional response they generate for you…things you didn’t plan. For example, an old friend you have been thinking about lately reaches out by text or a phone call.

Sometimes a picture conveys what you are feeling better than a sentence or two. Add a picture to your gratitude journal. Decorate it; get creative with it because this can help you stay motivated to use it. Last but not least, give your gratitude journal a chance. Do it for at least a month before you make any judgment about if it’s making you happier and if you are enjoying the process. If you have fun with it, I think you will find you look forward to writing in it. Whether your gratitude journal is something you write in or use on one of the many apps, how you do it is up to you.

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How to Make the Most Out of This Fall

As September ends I can’t say I’m disappointed. It’s the beginning of fall and the end of the hurricane season. And even though some Septembers are calm, this was a year that Mother Nature lashed out with a fury.

Luckily for us here in Charleston, all we suffered was a lot of anxiety and only a little physical damage. But as my thoughts and prayers continue to go out for our friends in Texas, Florida and Puerto Rico, I began to reflect again on what I have left to do in my life for the remainder of 2017. What do I need to re- focus on? And I start thinking about what I want to accomplish next year …Are there things I need to be doing now to make it happen?

Even though we no longer seem to have four distinct seasons here anymore, we do have the remainder of our lives to look forward to with good health and happiness. Seasons allow us to enjoy a variety of clothes to wear and a bounty of healthy choices at farmer’s markets. They also heighten our appreciation of nature and allow us to savor what is given to us naturally.

We can flourish and blossom in any season if choose to do so. We understand the power of rest, paired with diligent and consistent effort to reach our goals. But what we know and understand to enhance our lives is not always what we do.

Many Americans don’t take annual vacations or even unwind with a long weekend even though they know that doing so is a healthy investment. Others choose the other extreme which is to ignore anything that looks or feels like “work” when it comes to improving their health and quality of life.

There are excellent ways to schedule your hectic and overscheduled lives that allow downtime to balance, unwind and improve your health. First set goals around what you what to achieve, make them measurable and timed. By taking the initiative and following through to your desired goal, it will provide you with a sense of accomplishment and fulfillment crucial to living a good life.

Take an objective look at your life. Are you stuck in the same routine? Have you scheduled your vacation or even a long weekend getaway? What have you accomplished and enjoyed in the past 12 months? Did you take time to celebrate the things that you achieved?

Give yourself permission to ebb and flow with the seasons, and within each, you’ll find something to savor and enjoy. If you do, you’ll always have something good to look forward to no matter what time of the year.

Need some accountability to help create lasting healthy habits? Let’s talk…

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Guest Post: Healthy Living Can Be a Walk in the Park!

With so much going on in our lives, many of us plan out every minute of our day: Wake up, work, go to the gym, come home, make dinner, work from home, try to spend some quality time with our families, go to sleep, repeat. Day after day we know what is important to live a healthy life and we are constantly working to juggle that with our daily responsibilities. But when our mental health starts to falter, it can be hard to check off everything on your To Do list.

How we can get more done while feeling less stressed, more fulfilled in our daily lives, and maintaining our overall health? The answer might be simpler than we think.

Try getting out more often. With most people living in urban environments, working in offices all day, and spending free time working out at the gym, it is not uncommon for our only time in nature to consist of the walk to the car. This may seem like a minor price to pay for living a full, busy life but the New York Times cites studies showing city dwellers have a higher risk for anxiety, depression and other mental illness than those who spend regular time outdoors.

By not spending enough time outdoors, we lose more than just our recommended daily intake of Vitamin D. Human beings have an inherent connection to nature and previous generations did not spend nearly as much time indoors. With modern technology, we can do nearly everything from the comforts of our own home but doing so could be detrimental to our health.

In a study done by Stanford University, Gregory Bratman and colleagues found that volunteers who walked through a green area of the campus showed a more focused and positive attitude afterward than volunteers who walked for the same amount of time near heavy traffic. The volunteers who had strolled through the calming natural parks also showed improvements in their mental health and were not dwelling on the negatives in their lives as much as they had been before the walk.

Getting into nature has major mental and physical health benefits for us, but don’t think of it as something else you have to add to your ever-growing To Do list. Many routine activities can simply be moved outdoors. Make the commute to work on your bike if possible, or take nightly walks around the neighborhood as a part of your post-dinner routine. On the weekends make time for a hike or picnic outdoors. Even just sitting on the porch for a while has its benefits.

It can be easy to become obsessed with reaching our goals and crossing tasks off lists, but a successful, healthy life is about balance. We should work towards the life we want and love, but not at the cost of our mental health. Start with half an hour every day spent in nature and try to write down how you feel before and after. Noting the lift in mood that the outdoors can have on you will help to continue the habit when it seems like the last thing you want to do. And eventually, your time in nature may be what you look forward to most every day.

Guest Blogger: Camila

Communication Major at the College of Charleston

Marketing Intern at Wellness Beyond Fifty

 

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Guest Post: 5 Tips to Organize Your Day

We’ve all been there…You look up from the screen staring back at you and realize you’ve been watching videos on Facebook for 45 minutes. Why does this happen? How do you stop doing it?

The internet is one of our best tools in today’s world. We can use it to connect with others, research information, and administer business; however, it has its down sides as well. Social media is a serious culprit when it comes to stress, time management issues, and relationship problems. People spend so much time online that it affects their real-life duties and connections with others. To make it even worse, we can access any social networking site from the palm of our hand, no matter where we are. According to a marketing study by Mediakix, people spend more than 5 years of their lives on social media. That’s a lot of extra time you could spend doing that overdue laundry or working to expand your business, isn’t it? So, you may be thinking, how can I limit my time on the internet each day? Well here are a few tips to help keep your daily scrolling as productive as possible.

1.Instead of looking at social media to read news articles, subscribe to a reliable news source. You can have news alerts sent directly to your phone through Apple’s “News” app, or you can subscribe to Fox or CNN for email notifications. This will cut down the amount of fake news you are reading, and it will help keep you away from the distractions of cyberspace.

2. Set a specific time and place where you can check social media. Limit yourself! For example, you can allow yourself fifteen minutes on Facebook while dinner is in the oven. When the oven timer goes off, so should your iPad or computer.

3. Spend time cleaning out your email account. Put all spam emails into your junk folder and block tempting stores and social media sites from sending you more emails. This will help transform your inbox into an efficient space!
4. Make a to-do list before you can get online. Get your house organized, your tasks done, and take care of yourself before you log on to see what everyone else is up to. Prioritizing your tasks will help you stop wasting time online.

5. If you really enjoy reading a specific blog or watching a certain channel on YouTube, allow yourself to look at one thing you enjoy a day. Getting online to read a new blog post about skincare tips or to watch a video about cooking is a lot more efficient than indefinitely scrolling down your timeline.

Unfortunately, social media can be an unknowingly bad habit. People often do not realize how much time they are spending online. Luckily, any habit can be broken in just 21 days. So, if you find yourself on the internet too much, make today day one! Reflect on how long you spend on the internet per day and imagine what you could be doing with that extra time. Time efficiency is important in our overall wellness. Not managing your time properly can lead to a lot of unwanted stress. This stress has a huge impact on your mind and can even make you waste more time worrying about all you must do. It’s an endless, vicious cycle, so get ahead of it! Plan social media into your daily planner just like an appointment. Make time for you to catch up on what is going on in everyone else’s lives, but do not let go of your own life to keep up with others. Once you make this change, you will have plenty of extra time to get moving! Go for a walk, take a yoga class, or spend time with your family. Once you can realize the key to managing your time, so many other rewards will follow.

Guest Blogger: McKenna
Business Administration Major at the College of Charleston
Marketing Intern at Wellness Beyond Fifty

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How do Strong Social and Community Ties Impact your Health?

I called my friend, also named Lisa, who lives in Houston, Texas. Hurricane Harvey’s devastation had not only hit Houston, the fourth largest city in the United States, but many communities in the Gulf Coast region. According to my friend, who lives on the north side of Houston where they got no flooding except for those who were near a river or large body of water, the worst of the rain is over. People are leaving shelters scattered thought-out Harris County, where Houston is located.

Out of the 6.5 million people in the greater Houston area only about 1.5 million lost power and most all the water is drinkable. No need for ice, a valuable commodity, for many of us here in Charleston who experienced the wrath of Hurricane Hugo. Unlike Houston, Hurricane Hugo, also a category 4 storm, was a direct hit and as a result we not only got the flooding but also high winds. But no one can deny that the Houston area experienced the worst flooding in its history, with some areas getting as much as 50 inches of rain. And because Hurricane Harvey’s devastation was so widespread, it will take years for the region to recover from this natural disaster.

My friend, Lisa, who is originally from Charleston, knows about hurricanes and the emotional roller coaster they bring; the anxiety before the storm of not knowing exactly what is going to happen, the storm itself, the flooding and aftermath once the storm has passed. No doubt, you too, no matter where you call home, are aware of the horrific situation the residents of the Gulf Coast region, north of Brownsville, Texas, are now experiencing. Lives have been lost, people displaced and the uncertainty of what’s ahead. It is one thing to watch the news again and again and be reminded of the destruction and the anguish. But to just absorb the information without acting when we can help can be paralyzing and emotionally harmful. So I asked Lisa to suggest a few vetted and creditable charities in the Houston area that need our help:

Animals as well need help and assistance. Donate to the Houston Humane Society, which is helping animals affected by the storm. The Hurricane Harvey Relief Fund, administered by the Greater Houston Community Foundation, is another charity. You may also want to check out Charity Navigator to further ensure your donations are helping those in need.

By helping those in need, you too can benefit. Studies have shown that people with strong social and community ties tend to live longer, are less likely to report being depressed, and have a stronger a sense of belonging, purpose and self worth.

Are you over 50, feeling socially isolated and/or trying to figure out your life’s purpose for the second half? Let’s talk.

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Do you have a Love-Hate Relationship with Social Media?

Do you have a Love-Hate Relationship with Social Media?

We are social beings by nature, but nowadays there is less time to do all the things we need to get done and still have time to connect with families and friends on a serious level. We’re like Pavlov’s dogs. It’s easy to get on social media for a “quick fix” of updates, entertainment and “likes,” and receive a quick dopamine rush that tricks us into thinking we’re connected to people and events that really matter.

I am over 50 years old now. When I was at the College of Charleston I did not take the only computer course offered to business majors. The computer on campus was as big as a small classroom, and student seating was at a premium. It was an elective course, not a requirement to graduate. I enjoyed working, studying and socializing with my classmates and not necessarily in that order. To me the computer course was isolating and boring. Nor was it the cool thing to do…. communicate with a big, odd looking machine.

I didn’t get my first mobile phone until I was in my 30s, and it was the kind that was mounted on the floorboard of my little foreign car. Back then the only ways to seriously communicate with people was in person, by U.S. mail and telephone — all of which were pleasingly social.

Of course, things have changed a great deal since the early-1980s, but certainly not my desire to be “social.” I am not alone with this. But, as I’m sure many of you would agree, I have developed a worrisome love-hate relationship with today’s ubiquitous social media apps and devices.

Indeed, smart phones, tablets, texting, tweets, Twitter, Facebook, YouTube, Pinterest, Instagram, LinkedIn and Snapchat provide unending opportunity to connect with others, to learn and “to grow.” I’ve quoted the trite phrase “to grow” here because we should all know by now what happens to one’s derriere when one sits around on it day in and day out “socializing” instead of moving.

So, for health reasons if nothing else, it’s best to maintain your more traditional ways of social interaction — those that allow us to truly be with other people, to interact with them using our well-developed physical senses, and to reach out and hug someone if need be.

How do you balance your use of social media and face-to-face interaction with family and friends on a significant level? By “significant” I mean an interaction that brings actual joy, richness and quality to our lives through personal contact. Consider the following:

First, get yourself clear on why you use social media? Is it a work requirement? Is it how you keep up with current events? Do you use social media as your primary way to stay in touch with family and friends?

Now, carefully consider your answers to these questions because, if you don’t have a clear vision of why you’re using it, you will end up wasting hours upon hours of your valuable time day after day on nothing. Fact is, there are not enough hours in the day to be active on the plethora of online social platforms. So be very selective. Choose wisely and use it to suit immediate needs.

Be honest with yourself. How you feel when you look at various posts. Do you feel more informed or less? More joyful or less? Do you feel more socially isolated because you are not actually doing things other people are doing, and comparing your life to someone else you see and hear in a virtual reality realm?

Do yourself a favor. Use social media only at certain times of the day instead of logging in whenever you have a free minute or receive some sort of inane notification. Schedule social media use just as you would any other significant appointment. If you find joy from social media, then relax and treat yourself at the right time. It can be as fulfilling as reading a good book, having your nails done or getting a massage. But don’t allow it to consume you. That leads to stress and we all know what stress does to your health….need I say more?

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Is Your Success Draining Your Happiness?

Is Your Success Draining Your Happiness?

I am a health coach, not a business coach, but in the process of working with people to help them achieve whole-person wellbeing, I’ve learned the importance of knowing clients’ personal and professional goals — especially at times of transition in their lives. Looking at work-life balance, financial goals and personal growth is an important part in helping people succeed in improving their health.

Most of them want success more than anything else in their life. And will work very hard to get it. However, once they achieve the goal, sustaining it usually is even more challenging. Why is this?

Oftentimes, once someone succeeds or has great privileges, their focus shifts. Rather than continuing to work on the goal, one indulges in the benefits.  This, unfortunately, hinders further growth and continued happiness.

Take exercise for instance with a client.  She typically can achieve an exercise program five times a week for few months, but then life gets busy and she quits. She can no longer find the time. That certainly is not the way to go about losing weight. And she is discouraged that brisk walking for 30 minutes burns only 100 calories.  She decides the effort is not worth the gain on a long-term basis even though it initially increased her energy and helped make her feel better about herself.  Or she may decide that the pressure she puts on herself to maintain success is too stressful. The effort seems to be more like punishment than enjoyment.

Lasting success comes from consistency. When you are consistently aware of your “why,” you will continue to be motivated to maintain then further your success. You will say “no” to all temptations and distractions no matter how enticing they may be.  Your “life vision” becomes far more important than a short-lived gratification. It’s like eating ice cream even though you know it’s not good for you. Yet you eat it anyway because you think it will ease your stress or help you get over a tiring day at work. It’s a sad irony.

Success versus Achievement

There is a subtle difference between success and achievement. Success is a feeling you have about how you are doing at something and why you are doing it. Achievement is a positive, objective measure about what you have accomplished.

Success is more important than achievement. You can win an award and yet still not “feel” successful.  I was a top producer as a real estate agent. I received all the trimmings for my success.  But inwardly I did not feel successful. I lost the “why” regarding my life vision. Now I’m fulfilled in my work. And you can be too!

Another example:  Your doctor says you must lose 15-25 pounds for your health. (Note: Obesity is the second largest contributor behind tobacco use to developing chronic diseases so prevalent today, including diabetes, cancer, Alzheimer’s and autoimmune deficiency).  Your health-care provider might say it’s important to lose weight, but it really doesn’t sink in if you don’t understand why.  So find your “why,” and allow it to help you work towards success. Once there, remember what it took to reach the goal and never back away.

Learning how to focus on what’s right for success in your health and well-being is easier than you think. Would you like to have a wellness breakthrough session with me? There you will learn the five things that may be getting in your way of achieving lasting success in your life, business and health.

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Guest Post: What’s the Newest Way to Deal with Stress?

Guest Post: What’s the Newest Way to Deal with Stress?

It doesn’t take long for something new and exciting to capture people’s interest, and the Fidget Spinner is no exception. Almost instantly, this gadget has created a “buzz” that is turning heads of all ages. But why?

The Fidget Spinner was originally intended to hold the attention of distracted children. Now adults, especially those in high-stress environments, use them to alleviate stress and to help them stay focused.

You can find these plastic, three-pronged toys almost anywhere including convenience stores, tourist shops and even local pharmacies. Why is there such an intrigue in this toy? The Fidget Spinner is designed to reduce stress and increase focus, especially for those who have trouble concentrating and are fidgety. Hence the name. Its effect is similar to an old-fashioned stress ball although more intriguing. The user holds the middle of the toy, spins one of its three ends and watches it rotate.

Its inventor, Catherine Hettinger, originally intended for the device to calm children’s nerves and help reduce their stress and anxiety in a creative way. But soon the device caught on with people of all ages, so much so it is now No. 3 on Amazon’s Top-20 list of best-selling toys in 2017.

Although the Fidget Spinner has become such a sensation, many predict, like most fads, it will soon lose its popularity. However, if the toy has similar effects on people as does an old-fashion stress ball, comes in a variety of colors and are around the same price, it’s hard to say what its future holds.

What do you think? Will you try this stress-reducing fad, or do you think it is just another passing fancy?

Author Bio: Jacqueline Dorman is a Business Administration major at the College of Charleston and an Intern with Wellness Beyond Fifty.

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Spirituality Is More Than Religion

Spirituality Is More Than Religion

So what is important to you in your life? Are you living in a way that fulfills your purpose? And what does this have to do with being happier and healthier? The answer may be as simple as understanding your spirituality and how it benefits your health.

For many people spirituality — which does not necessarily mean religious belief — is at the core of their being. It is the lens through which they experience life and see the world. Understanding spirituality in the context of optimal health is extremely important.

For many people spirituality gets at the heart of what is important to them. Some may want to be healthy for health’s sake or to feel more alive and happy. But for many people, achieving optimal health is important because it ties in to their deepest values and beliefs and it brings them overriding joy and happiness in the present moment and throughout their lives.  Understanding this and refocusing on it daily often leads to sustaining healthy behaviors for a lifetime.

For others, spirituality provides a sense of strength and healing during times of adversity, illness or death. Through the healing process people often draw on their spirituality to make more sense of the adversity.

There has been a great deal of interest in recent decades in understanding the impact spiritualty has on one’s health. Research has shown the positive relationship between health and religious practice as well as meditation, an understanding of humanism and living according to tenets of a well-defined morality.

It is unquestionable now that when people live their lives with a sense of meaning and higher purpose, their health improves. They have lower inflammation and increased immunity and therefore less heart disease, strokes and other complications from chronic diseases.  Which by the way, has now been determined to be the No. 1 killer in society today.

Having a good sense of purpose makes you more resilient and better able to deal with the stress and demands of life. Living with a sense of purpose and meaning doesn’t merely help you get through an adverse time, but also improves your health.

So how does one determine what his or her purpose in life is?   It can come from knowing you are helping others, serving a greater purpose or excelling at a skill or craft that is meaningful to you.  So regularly ask yourself these questions to explore the role of spiritually in your vision of obtaining optimal health.

  1. What does it look like when I am spirituality centered and devoting my time and energy to the things that reflect my deepest values?
  2. What would need to happen for me to feel “successful”?
  3. Am I cultivating a daily practice of present awareness so I live my life in a more spiritually focused way?
  4. Once you define your sense of purpose and have cultivated an awareness of that purpose on a regular basis, you need to sustain that awareness so it further impacts your life and health. Do you believe and trust in yourself to be able to reach these goals over the long haul?

Of course you can with the proper attitude and accountability.  You can bring yourself joy, live longer and be happier in the process.

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Giving up on your goals does not mean you are lazy

Giving up on your goals does not mean you are lazy

We are in an exciting time in life. Just as we had the beginning of the digital revolution at the end of the last century, we are now experiencing a personal transformation revolution.  It’s about becoming healthier, happier and living your own life with purpose. But better health and positive change won’t come unless you know what you’re doing.

Here are five steps to help you begin your own journey on the road to personal development:

  1. Set goals: The first step to living the way you want is to set goals for each part of your life. Those would be your health, career, finances, spirituality and family, but not necessary in that order. Setting separate goals in each area of your life allows you to prioritize what you want to achieve so you can increase your chances of doing so.

However, if you are like most people, you set goals but fail to achieve them because they are too vague. When I work with my health coaching clients, one of the things we work on is setting SMART goals. So what is a SMART goal?

S — Specific: If you want to lose weight, for example, you need to specify how much.

M — Measurable: The easier it is to track your progress, the better your chance of attaining it. “If you don’t measure it, you can’t improve it,” said Lord Kelvin.  Tracking your food intake is one way to do this and makes it less difficult to determine if extra efforts are in order in case you experience a setback or come up short on the progress you desire.

A — Achievable: Although you should aim high, make sure your goals are still achievable and action-oriented.

R — Realistic: While some goals are achievable, they might not be realistic for this moment in time. An example might be you have decided to do a marathon but you have not even run a mile yet. Running is realistic, but you might want to start by building up to running a marathon by completing a 5k (3.1 miles) or a 10k (6.2 miles) race first.

T — Time-based: Setting a deadline will help you remain focused and ensure you stay on track. Using the same example above, you might say, “starting June 1 I will begin jogging and complete a 5k race by Sept. 1, 2017.”

  1. Create an action plan: Once you’ve set your goals and have written them down, create an action plan on how to achieve them. What activities do you need to do to achieve your goals? If you have a long-term goal, break it down into small steps to make it manageable. Don’t forget to track your progress so you can look back and pat yourself on the back every time you move one step closer to your goal.
  2. Make time for growth activities: Even though life is very busy, it’s vital that you make time for yourself and your own personal growth. Take 15 minutes to read, learn, or listen to a podcast. Wake up 15 minutes earlier to read or write in your journal. If mornings are tough for you, block out 15 minutes during the day or before you go to bed at night. Whenever you chose is up to you but make sure to try and do it daily.
  3. Adopt a positive mindset: Optimists are more likely to enjoy and succeed in life than people who always see the negative in a situation. Fill your head with positive information and people. Before long you too will have a sunnier disposition and all the health benefits that come with it.
  4. Keep a journal: Journaling allows you to keep a record of your progress. It helps you learn from the challenges you face and your triumphs and everything in between. I personally like to have two journals going at all times, a gratitude and goal journal. Writing everything down gives me a chance to reflect on my journey, embrace the challenges and savor the joyful moments along the way to the destination.

If you have already set your goals and accomplished them you are in good shape. Give yourself a pat on the back. Even though there is no special prize, if you have managed to do it by yourself, you’ve learned it takes longer and with more mistakes.

However, have you tried to succeed alone and failed? Health coaching can help you dive a little deeper. I know the reason that people lose weight but never seem to keep it off. People THINK that the reason they give up exercise is that they’re lazy but there’s a surprising reason they don’t stick with it. Meditation is something one can use to relieve stress; I know what it takes to cultivate a daily practice with little effort. People feel they should be restricting calories and avoiding certain foods to eat a healthy diet and are shocked when that’s not the case. Would you like to have a wellness breakthrough session with me? You’ll discover the top 5 things that can get in the way of your health goals, and the #1 thing you need to move forward.

Are you feeling stressed, tired, and overwhelmed? Sign up for your free gift to increase your joy in life on: www.wellnessbeyondfifty.com
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