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:
- 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.”
- 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.
- 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.
- 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.
- 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.
Lately I have not been getting enough sleep, which is worrisome because sleep deprivation leaves your body in a state of unhealthy stress. So I re-visited those things that promote quality sleep and soon got back into a proper routine. Quality sleep is critical to maintaining good health and performing optimally in our daily activities
A lack of sleep is associated with impaired learning, driving and work performance, faster aging of the brain and body, overeating, obesity, elevated LDL (bad) cholesterol and increased risk of diabetes and hypertension.
There is also evidence that poor sleep can impair your immune system and increase inflammation in your body. When you get enough sleep you can shorten the duration of a cold or other such illnesses and increase the number of cells that naturally kill mutant or deviant ones. Darkness, which is one of the things needed to get good sleep, produces the hormone melatonin, and melatonin is an antioxidant and inhibitor of cancer cell growth.
Let’s face it, a lack of sleep affects our physical appearance and emotional state. Our brain works best when well rested. It keeps us more alert and energized, and sleep improves our memory too.
But how much sleep is needed varies from person to person. The rule of thumb is 7-9 hours. The best way to tell if you have gotten enough sleep is determined by your alarm clock. If you need one to wake up daily, you probably are not getting enough sleep.
What are the strategies to getting a better night’s sleep?
- Minimize your use of a television, smart phone, tablet or laptop at night, and by all means do not go to sleep while using such devices. All of them emit light, typically blue in color, which suppresses melatonin production, so using them at or close to bedtime is disruptive. This is what caused my recent problem. I love to research things, read blogs and return less urgent emails at night after dinner. Now, instead of using such devices, I’ve gone back to reading a book at night. NOTE: I’ve heard you can get various apps that turn the blue light to yellow, but that hasn’t worked for me.
- Cut off lights. The natural rhythm of light and dark keep us alert during the day and promotes sleep at night by shifting how much melatonin our bodies produce. Clocks, phones, night and outside lights can disrupt this natural rhythm. And did you know that light exposure before bed can increase your risk of cancer? Any exposure to light before bed or during your sleep reduces the depth and quality of sleep. Even a low-level light through closed eyelids can reduce melatonin production. A sleep mask makes a lot of sense if you are bothered by excess light, although I’ve yet to use mine.
- Maintain a regular schedule of going to bed and waking up. Once you get into a good routine, you’ll no longer need an alarm clock. By waking naturally, you allow your body to go through its final sleep cycle, where the hormones shift, melatonin decreases and cortisol increases so you become alert.
- Your body temperature should drop naturally at night so make sure you keep your bedroom cool. Ideal sleep temperature is 68 degrees. By lowering the thermostat, avoiding alcohol and caffeine and minimizing noise, you give your body the best chance of a good night’s sleep.
- No surprise here but eating right and exercising are also important for sleep. One of the many benefits of exercise is it helps to physically tire your body so you are ready to get a good night’s sleep. Also, remember to eat your vegetables daily. Otherwise, your sleep may suffer.
I continue to read more and more about the side effects of the various prescription sleep aids on the market today. Relying on a sleep medication generally isn’t the best long-term solution for insomnia. Medications can mask an underlying problem that needs treatment, and they have side effects.
For example, some people who take Zolpidem (Ambien) or similar medications, such as Eszopiclone (Lunesta), do things while asleep that they don’t remember — such as driving, sleepwalking and preparing and eating food. Because you’re not awake, these obviously are dangerous behaviors.
Also, after taking sleep drugs, the Food and Drug Administration recommends that you avoid driving or doing activities that require full mental alertness the next day. This is especially important if you take extended-release varieties.
Sleep medications can be useful in the short term but don’t make them a habit. The best approach is to address whatever is causing your sleep problems in the first place. Remedies include many of the things I have talked about in this blog. In addition, counseling for anxiety or using stress-reduction techniques, such as meditation, can be helpful.
By: Guest Blogger Cassie from ehealthinformer.com
What Does Wellness Mean in Today’s Chaotic World?
It seems like today’s world is constantly in motion. Everything is instant, and it feels like attention spans get shorter every day. Amidst all this commotion, it can be hard to know when we’re okay and when we’re not. This confusion leads us to ask, what does wellness mean in today’s world?
Any time we talk about “today’s world” we must discuss the impacts of the digital revolution. Having so much technology in our lives has its advantages and disadvantages. On the one hand, accessing information and communicating with people can be done in the blink of an eye, but on the other hand, we now seem hooked to devices many of us lived without for many years. It shouldn’t be a secret that all this time spent in front of screens isn’t the best for our well-being.
So, how can we find wellness and peace of mind amongst this chaos? Can it be achieved, and if so, how? In today’s article, I’ll outline what wellness means to me in this crazy, connected world, and I will offer some strategies to help you remain calm, peaceful, active and, most importantly, well.
One of the consequences of such a high-tech, chaotic world is that work and leisure time can easily mix. You’ve probably noticed how many people like to discuss their work problems when they are supposed to be relaxing. This really isn’t a great idea; it only creates more stress.
So, in today’s world, wellness means having time for you to do what you want to do. Take the time to do things you enjoy with people who fill you with positive emotions, and try as best as you can to leave work and other stresses behind. You don’t want them ruining these precious “you” moments. Being able to truly disconnect is a great step towards achieving wellness in the hectic world we live in.
For as crazy and chaotic as the world is, it seems like we still spend a lot of time sitting down. Breaking out of this and moving around is a big part of achieving wellness. Engaging in active pastimes fills us with positive emotions, both during and after we do them.
It seems, though, nowadays a lot of us associate being active with an obligation. We need to go to the gym or have to go for a jog. Well, it doesn’t need to be this way, and finding ways to be active should go hand in hand with doing things you like. You could go for nature walks or strolls around your neighborhood and get the same benefits you would get from other types of exercise.
Being active allows stress to work its way out of the body. Tension is lessened through muscle movement—this is why activities such as yoga are great practice for self-improvement, as well as your physical health. So, in today’s world, wellness can be achieved by breaking up the routine and moving around. It’s not about reaching certain weight loss goals or looking a certain way, but rather about getting out there and experiencing joy and happiness with yourself and your loved ones.
Peace of Mind
Peace of mind is essential for letting go of nerves, worries or feelings of anxiety. In today’s “chaotic” world, achieving peace of mind can be a real challenge with all the different sources of stress. But what would wellness be without a calm and peaceful mind? Would it be worth pursuing?
These days the more peace of mind you can give yourself the better, and you can achieve it in a variety of different ways. For example, you can make to-do lists for the things you need to get done so that you don’t get overwhelmed with what you have on your plate. Or, you could keep a journal and write down what worries you—it’s like venting to a friend all the time. Another thing you could do is install a secure network
on your computer and other devices to not have to worry about things like identity theft or hackers. It seems like a small thing, but when it comes to peace of mind, everything counts. If it is something that could stress you out or worry you, find a solution, for achieving peace of mind and wellness in today’s world come hand-in-hand.
When thinking about wellness in today’s world, remember that the world you see on the outside is usually a reflection of how you feel on the inside. Therefore, making time for leisure, being active and working to achieve peace of mind will help make the world seem less chaotic, help you feel less stressed and make achieving wellness much easier.
Author bio: Cassie is a health and tech blogger who is passionate about wellness and well-being. She blogs for ehealthinformer.com.
No one today would argue with me that most Americans are overly stressed. Technology, feeling the need to immediately return text and emails, and the pace at which we live today has created an epidemic of chronic stress and mental fatigue. In fact, between 60 percent and 80 percent of doctor visits today are a result of this chronic stress. And of course, when we are stressed we make poor lifestyle choices. Which means we eat on the run, make unhealthy food choices, and take too little, if any, time to exercise, rest and do the things that bring us joy. The cumulative effect of all this stress? Burnout and chronic disease.
We all have stress, but one of the best ways to manage it is to first become aware of it. To help build your awareness of stress and its impact on your life, try the practice of “mindfulness.”
It’s OK to eat chocolate, but do so BEFORE you get uptight. Also, check the label to make sure it’s not loaded with milk and sugar.
Research has shown that obese women have higher levels of cortisol than those who maintain a healthy weight. Cortisol triggers the accumulation of fat, especially around organs and the abdomen, which can contribute to depression, heart disease and stroke. Yet a 2009 study found that people who ate 40 grams (1 ounce) of dark chocolate every day for two weeks saw a decrease in their cortisol levels. Another study in 2010 found that people who ate chocolate over the course of 30 days lowered their levels of anxiety.
But, timing is everything. Be sure to eat the right kind of chocolate before — not after — the onset of anxiety or stress. Those who ate chocolate in response to stress generally felt just as depressed after their chocolate fix as they did before. Their depressed feelings lasted approximately three minutes, which was long enough for them to reach for more chocolate.
Eating chocolate regularly in small amounts at the right time allows your body to slowly build up levels of polyphenols, which are antioxidants that regulate stress hormones. So, remember to slow down when consuming chocolate, and savor it is small doses for the best results.
Also remember to choose dark chocolate over milk chocolate because milk blocks your body’s ability to absorb the antidepressant antioxidants (polyphenols). So to make chocolate healthy food, you should eat it with at least 70% cocoa. The higher the percentage, the better it is for you. If the percentage it not clearly labeled on the wrapper, you should probably stay away from it.
It’s best to limit yourself to 40 grams of “good” chocolate a day. Divide the bars into servings about the size of the end joint of your thumb for best results. Eating more than 40 grams has no added benefit.
Eat the right kind of chocolate (70 percent and up) “mindfully,” as I like to say. Don’t’ chew or suck on it. Let it sit on your tongue and melt slowly. This causes the flavor to linger and tricks your brain into thinking you are eating the entire time. Mindful eaters are far less likely to overindulge.
If you don’t like the taste of low-sugar, dark chocolate, try adding cocoa powder (not Dutch chocolate, which has been heavily processed) to your foods. Add a few tablespoons to your morning oatmeal or other low-sugar cereals. Hot chocolate is good too, but make sure you use almond milk or soymilk, thus avoiding dairy fat. But limit yourself to eight tablespoons of cocoa powder a day.
Coloring books for adults are popping up in stores just about everywhere these days. I’ve seen these books in Barnes and Noble, Sam’s, Costco and some of the dollar stores, and wondered why they all the rage. Especially regarding the mental health benefits associated with an activity once considered for children only.
It doesn’t require expensive paints, brushes, stretched canvasses, or special lighting to use these books… No art lessons are required either. Simply select an appropriate color and stay within the lines — initially at least.
I know what I’m talking about here. I purchased two adult coloring books the other day along with a box of color pencils, and got busy with some personalized, adult research on the matter. I had read that yogis recommend coloring books for relaxation and associated meditation, and decided that I wanted to know more about this creative alternative to meditating. It didn’t take long to get involved in what is known as “art therapy.”
I also learned about the American Art Therapy Association of mental health professionals, who help people create art as a way of improving their lives. This association helps people “explore feelings, reconcile emotional conflicts, foster self-awareness, manage behavior and addictions, develop social skills, reduce anxiety and increase self-esteem.”
What a thrill is was for me to realize that special coloring books are key tools in the practice of art therapy! And it becomes especially helpful when an individual teams up with a therapist trained in this process to examine expressed goals, including reduction of anxiety and stress, learning how to focus, being more mindful of what’s around you, and staying present in the moment.
While many of us discovered years ago that colorful doodling can be relaxing, working with geometric or pictorial designs called mandalas take it to a whole new level. A good adult coloring book offers intricate mandalas designed to switch off the individual’s brain from other thoughts thus encouraging the special energy that results from intense focus. Also note that color pencils are far better that crayons when “tuning in” to your newly emerging art gene. Pencils allow you to be more precise because you can blend, shade and add highlights and lowlights to your geometric designs.
This can be most effective for people who seldom participate in drawing, painting, decorating, cooking or even gardening. The act of adding color to an image on paper feels safe for most people who normally are not comfortable participating in a creative process and enjoying the tranquility that most artists enjoy.
So, if you or someone you know is struggling with nagging mental or emotional issues consider talking to a certified art therapist to help work things out. But if you just need to relax or get more focused, pick up an adult coloring book, some colorful pencils and get busy in a good kind of way.
One of the things I look forward to each morning is a cup of fresh-brewed coffee. In fact, I enjoy it so much I often list it as one of the three things I am grateful for each week. My morning Joe helps me to ease into my routine; it is my time to be quiet and savor the beginning of a new day.
What I have learned is that I am not alone, 54 percent of all adults in the United States drink coffee daily. If you fall into that category, you may be happy to learn that coffee drinking is a healthy habit. Coffee is full of disease-fighting antioxidants, as are many other plants. Yes, we often forget that coffee is actually a plant. The coffee bean contains more than 1,000 naturally occurring substances called “phytochemicals.” They are antioxidants that protect cells from damage by free radicals in your body.
Drinking coffee has also been shown to reduce tooth cavities, boost athletic performance, improve mood, and stop headaches. It also can reduce your chance of getting Type 2 diabetes, lower cancer risk, prevent strokes, and fight off Parkinson disease. Coffee also improves cognitive function as we age.
So how much coffee do we need to drink each day to reap these wonderful benefits?
Researchers have found that for those who drink four to six cups per day, versus only two or fewer, their risk for Type 2 diabetes decreased by almost 30 percent. The number decreases by 35 percent for people who drink more than six cups per day. Of course, my first thought when I read this was four to six cups a day is too much. I’d be bouncing off the walls. The good news is the benefits are the same if you drink decaffeinated coffee.
Regular black coffee only has two calories so it’s a great alternative beverage to soft drinks or energy drinks. The federal dietary guidelines state that up to five cups of coffee a day are in line with a healthy diet. But make sure you go easy on the cream, sugar and other additives… We don’t want to turn a healthy habit into something that negates the good!
Last week’s post noted that using what is known as “the happiness advantage” is a great way to improve both your personal and professional lives. One of the ways I mentioned to raise your level of happiness is to briefly note on a regular basis those things for which you are grateful. A helpful internet application (“app”) which allows you to record your “gratitudes” is Gratitude Journal 365.
I enjoy keeping a daily journal in which, among other things, I write down three things for which I am grateful. I suggest that one of your happiness-advantage techniques is to give it a try to do this at least three times a week. Simply write down three things for which you are appreciative. Don’t simply do this in your head. Write them down.
Start out simple with things like “my morning cup of coffee” or “the sound of rain on the roof,” then go on to bigger things like “my daughter gave birth to a healthy baby boy” or “I’ve paid off the credit card and cut it to pieces.” The goal of the exercise is to remember the good things in your life and savor the happiness that goes with them.
As your write, here are some important tips:
1. Be as specific as possible. Specificity is the key to fostering gratitude. “I am grateful that my husband cooked supper for us when I had to work late on Tuesday.”
2. Go for depth over breadth. Elaborating in detail about a particular person, thing or event for which you are grateful carries more benefits than listing superficial things.
3. Get personal. Focus on people to whom you are grateful. This has far more impact than those things for which you alone are grateful.
4. Consider what your life would be like without certain people or things, rather than just tallying up all the good stuff. Be grateful for the negatives outcomes you avoided, escaped, prevented or turned into something positive. In other words, try not to take good fortune for granted.
5. See good things as “gifts.” Doing so guards against taking things for granted. Relish the gifts you have and received.
6. Savor surprises. I love the word “savor” because it allows you to linger on gifts that are unexpected. Savoring is a stronger level of gratitude.
7. Revise if you repeat. In other words, writing about the same people and things over and over again is OK, but writing about a different aspect of each person in greater detail is even better.
8. Write regularly. Whether you chose to write every day or three times a week, commit to a regular time of day to journal and honor your commitment.
9. Don’t overdo it. This is supposed to be enjoyable. No one savors a routine chore.
10. And remember, it only takes minutes to unleash everything great in your life.
If you observe and talk with people around you, you will find that most follow a formula for life that goes something like this…. if you work hard, you will become successful and once you become successful, then you’ll be happy. This pattern of belief is what motivates most of us in life. We think if we lose 10 pounds, we’ll be happy. If I can get into a regular exercise routine, I’ll be happy. In other words, success first, happiness second.
However, in the last decade groundbreaking research in the fields of positive psychology and neuroscience have proven that the relationship between success and happiness is just the opposite. Thanks to this new science, we now know that happiness is the precursor to success, not the result. Happiness and optimism actually fuel performance and achievement. Waiting to be happy limits our brain’s potential for success whereas cultivating positive brains makes us more motivated, efficient, resilient, creative, and productive.
So what is positive psychology? It is the belief that people actively seek and inherently desire happiness. And while happiness is influenced by genetics, happiness is a choice. People can learn to be happier by developing optimism, gratitude and altruism.
There is no single meaning for happiness. Happiness is relative to the person experiencing it; based on how we each feel about our lives.
Some proven ways to raise your level of happiness are: Mediation, Three gratitudes a day, Journaling, Finding something to look forward to, Committing conscious acts of kindness, Infusing positivity into your surroundings, exercising, spending money-but not on “stuff,” and exercising a signature strength. What are some things you do to raise your level of happiness?
Do you need to feel more in control of your happiness and health? If so, give me a call or send me an email. I offer a free, 20-minute discovery session to help you discover what happiness and good health look like to you.