Tag: Wellness

In Blog 271 I talked about Time to work on me now. In this blog I wanted to talk about Relieving Stress in your Life

According to the American Psychological Association (APA), the most common sources of stress in the USA are financial worries, work, and the current political climate. These factors have taken a toll on people’s mental health, with stress leading to anxiety, depression, and physical illnesses. In fact, stress has been linked to heart disease, obesity, and autoimmune disorders. What’s more, a lack of emotional support and community connectedness has also contributed to the rise of stress levels in America.

Among different age groups, the millennials are the most stressed-out population, with 64% reporting excessive stress levels in 2020. Gen Xers are not far behind, with 62% experiencing stress due to money, work, and family responsibilities. Interestingly, older Americans are the least stressed-out, with only 33% reporting stress levels higher than average. However, the COVID-19 pandemic has changed the stress landscape, affecting people of all ages, genders, and socioeconomic backgrounds.

The workplace is one of the most significant stressors for Americans, with 65% of workers citing work as the primary source of stress. Work-induced stress often leads to burnout, a state of physical, mental, and emotional exhaustion. Burnout reduces job productivity, increases absenteeism, and can harm physical health. However, only 43% of people report that their employers offer any kind of workplace stress management program.

While stress can be debilitating, many Americans fail to seek help due to the stigma around mental health issues. Only 42% of Americans who report stress seek professional help or use stress-management techniques. This highlights the need for greater awareness and access to resources such as counseling, mindfulness training, or behavioral therapy.

Despite the staggering statistics on stress in the U.S., there are plenty of ways to stay relaxed and happy! Whether it’s stepping back from certain situations or engaging in activities that make you feel good, any one of these tips can help reduce stress levels and put a smile on your face. I myself have been doing a lot of self-reflection and trying to reduce my stress. So next time life gets overwhelming, try one (or more!) of these ideas and see how much better you’ll feel!

By following these easy steps, I  took my own personal actions to reduce stress and enjoy my life a little bit more. After all, life is too short not to be savored! Maybe these can work for you too!

Exercise

•  Not only will physical activity help boost endorphins, it will also help release tension from your body and mind. Whether you opt for something vigorous like running or something more laid back like yoga, just make sure you’re doing some kind of physical activity every day. Exercise is a great way to manage stress in your life. Not only does regular physical activity releases endorphins which will make you feel good, but exercise can also help clear the mind by providing an outlet for built up energy while also helping provide focus when needed. Even if it’s just a short walk around the block or a few minutes of yoga in the morning, regular exercise will help you stay relaxed and stress-free. I have 3 lb. dumbbells in my office and if I get too stressed out, I’ll do a quick 10 minute exercise to re-boot myself

Meditation

•  Taking the time to sit quietly and focus on calming your thoughts can be incredibly beneficial for reducing stress. Doing this daily can even help improve mental clarity, reduce anxiety, and increase self-awareness. Mindfulness activities such as meditation offer great relief from stress. Not only are they good for your physical health but they’re also great for calming the mind and helping us become more aware of our emotions. Taking even just a few minutes out of your day to practice breathing exercises can do wonders! I’ve found find the right person to listen to ids key here as well. I wasn’t big on meditation but since I’ve found a few favorites through the Peloton app it’s worked pretty well for me.

Find Hobbies

•  Focusing on hobbies that you enjoy such as playing music, gardening, drawing, writing, or organizing photos can be an incredible way to take your mind off daily worries and just enjoy being in the present moment. Doing activities like these can also boost creativity! I started a photo project, organizing all my photos/slides I had in boxes by year (or my best guess) This morphed into another hobby or project -Genealogy. I had started a family history project many years ago but when my dad passed away in 2015 it let the wind out of my sails. Fast forward to today my daughter was asking me about our family history so I have a new passion to complete this for her.

Get Outside

• Going outdoors for a hike or taking a stroll around the block can do wonders for clearing out the cobwebs in your head while also soaking up some nourishing Vitamin D from the sun! Plus, it helps connect us to nature which has been proven to be beneficial for mental health overall. Taking time to reconnect with nature can help us feel more grounded and relaxed. Soaking up sunshine, taking a stroll in the park, or going for a hike can all be great ways to reduce stress and get back in touch with our environment. I love working in my Rose Garden or messing around with the herbs and veggies I grow. Of course, a nice little walk with Teddy is always fun too.

Spend Time with Pets

•  Studies show that interacting with animals can reduce stress levels significantly. Take some time out of your day to hang out with furry friends, whether it’s cuddling up to your pet or visiting an animal shelter for some puppy love. There’s nothing quite like spending quality time with animals to make even the most stressful situations much more manageable. Teddy loves playing catch I can squeak one of his favorite balls and it’s on. He was the inspiration to create my Doggy Daddy site which has also helped in stress relief by writing blogs for pet owners or creating product that make people smile.

Connect with Others

•  Having meaningful conversations or engaging activities with friends or family members is another excellent way to reduce stress levels while also building relationships at the same time! Being open about how you’re feeling as well as talking through any issues with someone close by can provide a major sense of relief (plus hearing advice from someone else may just give you newfound clarity). It’s always a good idea to find someone who can listen to what you have going on in your life. Talking about whatever is stressing you out can often help put things into perspective and make it easier for you to find solutions. Don’t be afraid to ask for help when needed; having another person who cares can mean all the difference when trying to reduce stress levels. I have my “go to people” I usually call when I need to connect with a human.

Unplug from Technology

•  It might sound counterintuitive but disconnecting from all screens for even an hour each day (including phones!) can be extremely helpful in diffusing any pent-up energy and disassociating yourself from a stressful environment. Spending time in nature or engaging in activities that don’t require any digital devices such as reading, cooking, and painting can help you relax and enjoy life without the distraction of boss emails and notifications

Find Your Passion

•  Focusing on something other than stress-inducing tasks can be an excellent way to bring more joy into your life while also reducing anxiety levels. Whether it’s taking up a new hobby, exploring a different career path, or learning a new skill – finding something that truly excites and motivates you can make all the difference when it comes to managing stress daily. Take some time to think about what kind of activities spark passion within you and give them a try. Be sure to give yourself breaks and time for self-care – the happier you are, the more stress-free your life will be!

Get Enough Sleep

• Getting enough sleep is essential for keeping us in a happy and healthy mindset. When we don’t get enough rest, our bodies become more prone to stress due to fatigue and the inability to effectively cope with life’s challenges. Aim to get at least seven hours of sleep each night by going to bed at a reasonable time and waking up early enough to feel refreshed throughout the day. I had a problem sleeping after I lost my job, so I had to find out why that was happening. I would often replay the situation before bedtime or read things associated with this and found by doing other things before bedtime really helps. Going to a happy place helps too. For me it’s our backyard. Even around midnight you can hear the birds chirping and insects singing. With our incredible “Zen backyard” it helps calm me before I actually call it a day. Teddy likes going back there too so it makes us both happy.

Laugh Out Loud

•  Laughter really is one of the best ways to relieve stress in your life. Not only does it help you relax and enjoy the moment, it can also boost your mood. Whether that’s watching a comedy film or TV show, reading a funny book, or just spending time with people who make you laugh – laughter has been proven to reduce stress levels and leave you feeling happier afterward! Every time I watch “Pink Panther 4” or even think about the movie, I can visualize my dad laughing really hard and that also puts a smile on my face. I’m sure I got my sense of humor from him.

In Blog 270 I Talked about Doggydaddyshop.com is born. In this blog I am going to talk about Time to Work on Me Now.

Many of us live our lives running from task to task, painfully aware that we aren’t taking care of ourselves as well as we should be or living in the moments. I knew I needed to focus on this myself, but it is hard to create these inviting moments for self-reflection and growth when you are struggling to keep up with work, life and family obligations; taking time out just seems impossible. Yet it doesn’t have to be this way – So I decided to act. I’m dedicated to helping myself break away from my daily routines so that I can start carving out those meaningful moments of reflection and focus on myself each day.

Working on me now

If you’re interested in self-improvement, the best time to start is always now. This means that if you want to make a positive change in your life, today’s the perfect day. It can be daunting when we hesitate about making changes for ourselves and wonder if it’s worth it or not; but putting yourself first is never wrong – taking ownership of your journey and path ahead will help lead you into a more fulfilling life. In this blog post, I’ll discuss how taking steps towards working on yourself now can enable an easier transition into lasting growth and development. So read on to see how I decided to start my wellness journey!

Step 1 Understanding Your Needs – Identify your current emotional and physical state.

Understanding your needs is a crucial step towards leading a fulfilling life. It’s important to identify your current emotional and physical state to give your mind and body what they require. Begin by carving out some time for yourself each day to reflect on how you’re feeling. Consider your emotions and assess how they impact your overall well-being. Additionally, pay attention to your body and any physical sensations you’re experiencing. Take note of any aches, pains, or discomforts and ask yourself what changes you can make to feel more comfortable. Through self-reflection, and a willingness to make small but impactful adjustments to your routine, you can gain a deeper understanding of your needs and what you must do to thrive. I decided I needed help with all this, so I went to see a wellness coach and she helped me plan my path to success. There were a few key points I had to address. The loss of my 19 year career, gaining weight and not working out, being unorganized and eating healthier.

Step 2 Establishing Goals – Set reachable goals to improve your wellbeing.

Establishing achievable goals can have a significant impact on your overall wellbeing. It’s important to set goals that are not only challenging but also realistic so that you can gradually work towards achieving them. I remember Dr Vik advising me to do this years ago, so it wasn’t foreign to me. Having clear objectives to work towards can help improve your mental and physical health. Setting achievable goals allows for a sense of accomplishment and helps build overall confidence and resilience, both of which are important for improving wellbeing. I decided to go “old school” and take what I learned from the Franklin Planning system I used at Nordstrom and write it down in a journal I created through my business. I had goals I want to achieve each month and the daily planning helps me with achieving those goals. I try to tackle a project each week so for the month I could knock out a few different ones and help my wellness in the process.

Step 3 Self-Care Practices – Make time for yourself.

Life can be busy and stressful, leaving us feeling depleted and overwhelmed. That’s why it’s essential to make self-care a priority in our lives. Taking the time to relax and recharge can have a significant impact on our physical, emotional, and mental wellbeing. Whether it’s reading a book, tending the garden, or practicing meditation, finding activities that bring us joy and tranquility can help alleviate stress and improve our overall quality of life. I decided to start my day by enjoying a cup of coffee with my dog Teddy and writing out my daily goals in my notebook. I love my garden, so that would be part of my day starting out, followed by a good workout incorporating meditation to end the workout. I would make hourly goals to achieve and stop at 6 to help out with dinner since I want my fast to start at 8pm each day.

Step 4 Exercise Regularly – Establish an achievable exercise routine that you can stick to

Exercise is essential to maintain a healthy mind and body but establishing a routine can be challenging. A reliable way to stay on track is by finding an enjoyable fitness activity, and Peloton makes it easy. Peloton provides a comprehensive at-home workout experience with live and on-demand classes that cater to different levels and preferences. For me starting back into it though, the live classes were just too intense for me. I decided to start with a 20-minute low impact ride in the on-demand classes, followed by a strength workout. A good 10-minute stretch after the first two and ending with a 10-minute meditation. I have my favorite instructors I try to use to make the workout more enjoyable as well. On workouts I’m used to doing and since I know the routine I’ll sometimes turn the sound down and listen to my own soundtrack.

Step 5 Eating Well – Choose nutritious food options and maintain a balanced diet.

Eating well is essential in maintaining a healthy lifestyle. Nutritious food options can improve your overall well-being and prevent weight gain or worse yet, body fat.. A balanced diet involves incorporating a variety of foods from all food groups, including fruits and vegetables, which I haven’t been great at incorporating into my diet. When choosing your meals, consider the nutritional value of each food item and the benefits it can provide to your body keeping the portions at a minimum. While it may be tempting to indulge in unhealthy options, making smart choices can make a significant impact on your health and energy levels.  We are doing a hybrid of the Mediterranean diet followed by intermittent fasting from 8pm -11am each day. We still try to do steak night on Fridays but are more conscious of the size of the steaks we get. Of course it doesn’t hurt to cheat a little as long as it’s in moderation.

Step 6 Mental Health Maintenance – Practice self-kindness, think positively, and stay connected with friends and family.

Maintaining good mental health is crucial to living a happy and fulfilling life. Taking steps to practice self-kindness, thinking positively, and staying connected with loved ones can all contribute to a healthier mindset. It’s important to treat yourself with kindness and understanding, especially during times of stress or difficulty. Focusing on positive thoughts and affirmations can also help shift the mind towards a more positive outlook. For the last 19 years it was go – go – go. I’m making it a priority to call family and friends more frequently and telling them how much they mean to me. Another pain point for me was how unorganized I was. It was common for me to put things in boxes for an out of sight out of mind type thing. One of the first projects I knocked out was to take the 20 boxes of stuff I had and organize it all into a file system I could actually find the items I was looking for. I’m already enjoying the fact I know where things are, the next big project is Photos and slides. I have thousands I need to organize so this is high on the list of things to work on next.

Self-care is an essential component of living a healthy and happy life. As you have learned in the blog post, taking care of yourself—through understanding your needs, setting goals, engaging in self-care practices, eating well, exercising regularly, and maintaining your mental health—will help you be the best version of yourself. By practicing self-care on a regular basis, you can give yourself the tender loving care that you deserve and create healthier habits for the future. Do not be afraid to adapt your routine as needed; ultimately, every journey is different. As long as you are working toward improving yourself and your wellbeing with patience, an open heart and an open mind, success will come to fruition soon enough. In the short time I’ve been doing this it has lifted my spirits exponentially and highly recommend this for anyone.