Health and Wellness – Page 14 – Personal Growth Cafe

I am relaxed when faced with deadlines because I plan ahead and break my task into manageable pieces.

I know that procrastination only makes things more difficult for me, so I start on a project as early as I can in order to ease the pressure as the deadline approaches.

I let go of the idea that things will just come together and instead take the time to make solid plans.

I decide early if I’m going to need more supplies, more research, or more help.

This way I have the time to find just what I need in a relaxed and thoughtful manner.

I organize my steps, dividing the task into pieces that I know I can handle.

I am far more productive when I choose to do a little bit every day, than if I save it all for a last minute crunch.

I know when to delegate and have people lined up who can help me if, despite my best efforts, I find myself in a bind near the end of a project.

Because I have taken the time to help them when they were the ones in need, I know I will be able to count on them to help me.

I am proactive. By approaching each project with care and thoughtfulness, I am confident that I will be able to reach full completion without undue worry.

How do you give yourself time to deal with unexpected issues that might arise?

Have you fostered a team mentality by your own willingness to help others so you can get help when you need it?

Talk about that in the Personal Growth Cafe Community!

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January 2, 2018

I exercise both my body and mind.

December 29, 2017

Because I am organized, I am able to minimize my daily stress.

I take the necessary time to be organized because I know that doing so minimizes my daily stress.

While it is sometimes tempting to rush into a work week or a project, I recognize that my time is like money; I have to spend some to gain some.

I organize my time to facilitate my goals by pruning off activities that drain me of my time and energy.

I recognize that, like everyone else, my time is not limitless. I choose to set aside specific times for those activities that are important to me and I let the rest go.

I set aside time at the beginning of each project to make sure I have a clear picture of where I am going and that I have the resources I need to get there.

This way I don’t end up whittling it away on pointless and avoidable activities.

For example, I see no point in wasting time hunting for my keys each morning, so I set a basket by the door to drop them in each night.

Supplies are stocked and organized by my desk to prevent wasted time and distraction when I am in the middle of my work.

A weekly menu eliminates waste when I shop and minimizes my time in the kitchen.

I take a few minutes to do each of these things on a periodic basis so I can have more time to focus on what is truly important in my life.

What excuses do you give yourself for not being organized?

What frequent time wasters can be minimized or eliminated?

Talk about that in the Personal Growth Cafe Community!

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December 29, 2017

Coping With Bad News

Let’s face the facts: life is full of both good and bad surprises.

You can’t live your life worried about bad news, otherwise you’ll paralyze yourself in fear.

Instead, you need to become more resilient and learn how to expect the unexpected.

You really can learn how to cope with unexpected news and become a stronger, more confident person in times of pressure.

Let’s go through some ways to make coping with the unexpected easier.

Expect the Unexpected

Have you ever gotten a call from a friend who cancels a get-together you were looking forward to?

This is an extremely trivial example of unexpected news, but it represents what we all deal with on a daily basis.

You may feel disappointed or frustrated, especially if you spent time preparing for the event, but you have two choices: move on and make the best of the day, or allow it to sour your mood and hold you back.

Ask yourself: what do you typically do when you encounter the unexpected?

Well, instead of allowing the change of plans to ruin your day, try to get your mind busy onto something else.

Is there a fun activity that you can do at home?

Is there something you can do for yourself or your family?

You can make the best of things by turning the unexpected into a new opportunity.

Build a Solid Support System

Another way to deal with unexpected news is to turn to your support system. Bad news can come with great pain.

If you get the news that someone has passed away, for example, this is something that is going to cause you deep pain and suffering.

Of course, it’s normal to feel these very real emotions.

In these times it is important for you to turn to those around you for support.

You may need someone to talk to, someone to cry with, or even a helping hand.

It’s crucial that surround yourself with positive influences instead of isolating yourself.

Using the Power of the Mind to Cope with Bad News

Positive affirmations are another way that you can cope with unexpected news.

Affirmations are concise statements that you can use to help you think in a more positive manner.

When bad news is overwhelming you and you don’t know how to cope, you can stop and say:

“In times of crisis, I am safe because I have a well thought out recovery plan waiting to be launched.”

“I challenge myself to be calm in order to release daily pressures.”

When you say these phrases aloud, you’re reaffirming the statement in your mind and you’re re-focusing your energy on solutions, instead of worries.

Whether you believe it or not, words have power.

Repeating these affirmations may console you and remind you about your strength during difficult situations.

When you use positive affirmations and the other coping techniques mentioned, you will find that you are more confident to deal with whatever life throws your way.

Remember, it’s okay to be afraid of uncertainty, but you can equip yourself with the tools, techniques, and support system to overcome any obstacle, challenge, or situation.

How do you face the challenges you encounter daily?

How can your attitude affect how you react to these experiences?

Talk about that in the Personal Growth Cafe Community!

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December 28, 2017

A little preparation takes me a long way in easing strain and stress.

Being prepared makes living my life easier. I am so glad that I have discovered ways to effectively manage my everyday life.

Choosing to proactively prepare for the day is such a simple way for me to remove stress from my life.

Just a little preparation can make such a big difference in my attitudes and perspectives.

Every morning, I take a few moments to review my commitments for the day. I also jot down a list of things I need to accomplish so I can stay focused on my goals.

Knowing my deadlines and prioritizing my tasks is an effective way to ease the strain in my life.

When I have an important deadline approaching, I enlist the help of others. I also make schedules and set aside time to work on the project.

Making clear plans and feeling like I am in control is a great way to ease anxiety.

Since I take actions to keep my projects on schedule, I am confident that I can reach my goals. Preparing for success ensures that I succeed.

The stress I once had in my life is gone because I have taken proactive steps toward organizing my life.

Anxiety can be prevented. I am so relieved to have found systems that help me manage my life.

I am ready for any project and each task I approach seems more manageable.

Preparation is a useful tool that I implement in my life. I am ready to succeed because I am prepared.

How do you prepare for the tasks and projects in your life?

How does preparation ease your stress and strain?

Talk about that in the Personal Growth Cafe Community!

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December 27, 2017

Which Fast Foods are the Healthiest?

Sometimes when you’re out and about, you just need a meal fast.

But you don’t have to resign to the fact that you’ll just have to eat unhealthy because you’ve chosen a fast food joint.

There are healthy alternatives mixed in among all the fattening choices.

Your best bet is to learn what makes each item unhealthy and choose one of the healthy items.

It’ll also help if you study the menus of some of your favorite fast food restaurants. You’ll most likely be able to look up their nutrition facts online.

Here’s a list of some things to look for:

1. Grilled Meats. Grilled meats are a much healthier way of cooking rather than deep fried, breaded meats.

If the fast food place you’re visiting has the option of choosing crispy or fried chicken versus a grilled patty, choose the grilled one.

2. Skip the Cheese. While eating some cheese is okay once in awhile, you should avoid it when it comes to keeping fast food calories down.

Order the hamburger instead of the cheeseburger.

3. Healthier Sides. Some fast food places will offer alternatives to a side of fries.

You should inquire about this because you may be able to opt for some healthy fruit or salad instead.

4. Don’t Super Size. While it’s tempting to grab some extra food for just a few pennies more, it’ll bump up your portion size far more than you should be eating in one sitting.

5. Diet Soda. Some people will laugh at the person who orders the big greasy meal and then orders a diet soda, as if it’ll make a difference.

Well it does make a difference, but you need to avoid the big greasy meal in the first place!

Healthy Meals At Popular Restaurants

Here’s a list of some healthy choices you can make at some of the most popular fast food restaurants:

1. Taco Bell. Taco Bell has come out with a “Fresco Style” menu that allows you to choose popular menu items in a lower calorie style.

A menu item ordered fresco style will come back with a special healthier salsa and it’ll also lack cheese.

2. McDonalds has made recent strides toward a healthy menu also. They now offer an extended list of premium salads.

However, it’s still easy to get fooled into thinking something is healthy when it really isn’t.

Make sure you use a low fat dressing on your salad and opt for the grilled chicken.

If you grab the ranch and crispy chicken, you may as well be ordering a Big Mac!

This sandwich shop is one of the most popular healthy and delicious fast food choices.

It’s truly easy to choose a sandwich that’ll be good for you when they have a full menu of items that contain only 6 grams of fat or less.

But make sure to avoid the creamy, full-fat dressings.

3. Wendy’s. If you order a value meal you can definitely opt out of the fries. You can substitute for a baked potato, mandarin oranges, and more.

4. Burger King. Like the rest of the popular fast food chains, Burger King has followed suit and made changes.

You can opt for healthier alternatives like salads, chicken and fish.

5. Chipotle is a Mexican restaurant that is gaining popularity. They have come under scrutiny for offering oversized portions.

To combat the portion size, you can simply cut your meal down in half and save the rest for later.

It’s also best to order your meal as a bowl instead of a burrito, because the tortilla shell alone can really pack on the calories.

For all other restaurants, you can make an educated decision about the healthy items from the menu. If you’re unsure, ask an employee about their healthy options.

How do you feel about eating healthy when you eat out?

How has eating healthy been difficult when you eat out?

Talk about that in the Personal Growth Cafe Community!

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December 18, 2017

The Aftermath of Burnout: How to Rejuvenate Yourself

If you’ve recently suffered burnout, you’ll likely be looking for ways to restore your peace, health, and happiness.

It’s important to treat yourself lovingly after such a trauma to your system so you don’t develop chronic health conditions.

Burnout can cause all sorts of mental and emotional issues, including anxiety and depression.

You should try to recognize the signs that lead to burnout, but this may not always be possible.

If you concentrate on restoring yourself after burnout, you can avoid these issues and get your true self back.

Consider these burnout tips to help you regain your strength:

1. Find a new direction. The best, most permanent, way of dealing with burnout is to focus on making sustainable life changes.

Ask yourself whether or not you’re happy in your current situation. Perhaps it’s time to make a major life shift, such as a new career or downsizing your home.

2. Take a break. It’s best to get away from the situation that has caused you to burn out.

This may mean going out for a walk and getting away for a few hours, or it may mean giving yourself a full blown vacation.

You don’t necessarily have to spend a lot of money for a vacation.

Your goal is to relax and clear your mind. You can certainly do this at home or in your local community.

3. Solve the problem. If you’re currently in the middle of a stressful situation, take action to solve the problem right away as best as you can.

Consider the possible solutions to the problem and ask for help from others if necessary.

4. Gain control. Take control of the situation where possible. Realize that you can solve your problems and you’re not doomed to remain in this state forever.

Also, have the wisdom to accept that there are situations that are beyond your control.

Do what you can to improve your situation, but avoid worrying about the things out of your control.

5. Be open and honest. Sometimes it’s best to set your pride aside and ask for help when you need it.

Open up about the issues you’re facing with a close friend or relative. If that’s not an option for you, seek the help of a counselor.

6. Stress Management

If burnout tends to be a common occurrence for you, it would be in your best interest to start studying some stress management techniques.

There are certain things you can do to combat stress:

Don’t take on too much at work or at home.

Remember that you can – and should – tell people “no.”

Make time for yourself.

Ask for help from others.

Know Your Warning Signs

Once you’ve suffered burnout, you’ll certainly want to know how you can avoid a similar situation in the future.

Study the factors that led to burnout, and identify your mistakes so you can avoid making them again in the future.

In the End

These strategies will help you regain peace with yourself. If there are any outstanding issues that you need to resolve, seek solutions so you can achieve peace.

You can do so through self-reflection, prayer, meditation, and communication. And once you do, you’ll avoid burnout altogether!

What happens when you feel burnt out?

How can you regain energy through a tough day?

Talk about that in the Personal Growth Cafe Community!

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December 12, 2017

How You Can Slip Exercise into Your Everyday Routines

Many people say that they simply don’t have the time to exercise.

While this may be perfectly true in a fast paced world, there are certain things you can do to incorporate exercise into your daily life without allotting much time for it.

When it comes to exercise, it all starts with a good attitude and a little bit of action each day.

It’s a common misconception to believe that you need to engage in strict dieting or lengthy and vigorous exercise routines in order to stay in shape.

It simply isn’t true!

Try some of these tips in order to slip exercise into your daily routine:

1. Take the Stairs. No matter where you are, there are many times when you can opt to take the stairs instead of an elevator.

Whether you’re attending an important business meeting, or just going to the mall, take the stairs.

2. Go for a Walk. Walking is a great way to get extra exercise and most of the time it doesn’t feel like exercise at all.

If you were planning to meet with a friend, ask them if they’d like to go for a walk while you talk.

Alternatively, you can go for walk when you just need to sort some of your thoughts.

Besides, getting some extra blood to the brain will actually help you think clearer.

3. Play with Your Children. If you have children, it’s likely that you have at least a part of your day dedicated to their care.

Decide that you’re going to engage in active games like outdoor sports. You can even do this with pets too.

It’ll be a fun and relaxing source of exercise!

4. Jog in Place. Jogging in place might seem like a boring activity, but when you combine it with something else that you’re doing, it can be quite invigorating.

There are bound to be short bursts of time that you can use to relieve tension and get the blood pumping.

5. Ride Your Bike. If you’re traveling a short distance, it’s a good idea to take your bike, instead of the car or bus.

While it may add some time to your overall travel time, it’s a great way to stay in shape if you can spare a few extra minutes.

6. Active Dates. Whether you’d like to schedule a date with a partner, friend, or family member, you can definitely choose an activity with exercise.

Instead of going to a movie, go dancing. You could even try something like rock climbing or attending the batting cages.

Get creative and have a blast!

7. Lift Weights. You can multitask while lifting weights as well.

Lift while you’re brainstorming, watching TV, or talking on the phone.

You may also want to keep the weights at your desk as a reminder to use them.

8. Park Far Away. You don’t need the stress of fighting for the closest parking spot. Instead, travel a little further and walk!

There’s little stress involved with this decision and it’ll probably save you some time, too.

9. Try Outdoor Chores. If you don’t already participate in outdoor chores, you could be helping your house and yourself by engaging in them.

You might even be saving your family some money if you’ve previously hired the neighbor’s kids.

Mow your lawn, do some weeding, or take up gardening – it’s a simple way to stay fit!

10. Keep Moving

It doesn’t take long to realize that, with the proper attitude, you can still remain active while you’re busy with other things.

Sometimes you may end up taking a little extra time to do routine tasks, but your body will thank you for it.

Just take these simple, small actions each day and you’ll soon reap the rewards!

How do you feel when you are able to exercise?

How has healthy living helped you be more productive?

Talk about that in the Personal Growth Cafe Community!

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Category: Health and Wellness

I can confine my concerns into a manageable format.

I am fully capable of managing any challenge that comes my way.

Deadlines do not scare me. I let go of worry and concentrate on getting things done.

I exercise both my body and mind.

Because I am organized, I am able to minimize my daily stress.

Coping With Bad News

A little preparation takes me a long way in easing strain and stress.

Which Fast Foods are the Healthiest?

The Aftermath of Burnout: How to Rejuvenate Yourself

How You Can Slip Exercise into Your Everyday Routines