Archive for Uncategorized

Don’t Let Chronic Stress Be A Killer

July 26, 2021 Uncategorized No comments

On any given day life is at least somewhat stressful. Let it go on too long and something’s got to give.

Here GenuLines gives you a look at how the situation can turn deadly. 

Don’t Let Chronic Stress Be A Killer

Your body is hard-wired to react to stress. This protects you from potential threats.
 
The predators and aggressors of long ago are long gone. But you still face daily demands that make your body react in much the same way.

What Is It?

Some see stress as feeling overwhelmed, worried, run down, or anxious. It affects most everyone regardless of age, gender, socioeconomic standing, or circumstances.
 
Couple ffeels stress
 
 
Some stress is beneficial because it produces a boost of energy allowing us to get things done.
 
Healthy management skills can help. But this isn’t always the case.
 
And extreme and chronic pressure can have severe health consequences.
 
 
 
 

Chronic Defined?

Chronic stress is something that you deal with day after day for long periods of time.
 
This can be poverty or dysfunctional family dynamics. It could be an unhappy or abusive marriage, or a hated job.
 
It feels as though you have no way out of a miserable situation and you give up on searching for a solution.

How It Kills

Chronic stress can lead to a multitude of health problems including: addictions.

Concentration

A University of Maryland Medical Center study found that chronic stress affects concentration. It hurts your ability to react to situations.
 
You may have more accidents and be more forgetful, too.

Digestive Disorders

Digestion is a lower body priority when you respond to stress. Because of this, chronic stress can contribute to many digestive disorders.
 
Think bloated stomach, cramping, constipation, acid reflux, ulcers, and inflammatory bowel disease.

Increased Risk Of Heart Problems

There’s more from that University of Maryland Medical Center, mentioned earlier. Links to chronic stress included higher heart attack risk, heart disease, and stroke.
 
Your heart rate increases and this can constrict your arteries. Your blood thickens, which affects heart rhythms.

Lowered Immune System

Stress lowers your body’s ability to fight an infection. When it’s chronic it leaves you more susceptible to infections and severe colds and flu, and it ramps up the tension even more..

Relationships

Chronic stress affects sleep patterns, leaving you feeling irritable, fatigued, and over reactive. Depression is also a common occurrence. 
 
These negative emotions and mental health issues often lead to a lowered quality of life. And they make interacting with others a challenge.  

Skin, Hair And Teeth Problems

Coping with chronic stress also leads to hormonal imbalances. It’s linked to eczema, acne, hives, psoriasis, rosacea, hair loss, and gum disease.
 
Smaller amounts of distress are normal. You’re never going to be free of them..
 
But this doesn’t mean that you have to live a life feeling bogged down with constant concern. Identify what areas of your life are the culprits.
 
Then see what changes you can make.
 
JohnK 7-26-2021
 
stick figure hears about stressOverheard: “A crust eaten in peace is better than a banquet partaken in anxiety.”
                                ~Aesop
 
 
 
 
 

 

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4 Easy Ways to Maintain Your Energy

July 19, 2021 Uncategorized No comments

You put your best energy into all you do, at least that’s your intention. But sometimes your energy tank level drops to “empty.” 

You need to re-fuel, and GenuLines has some ideas to keep you on the go. 

4 Easy Ways to Maintain Your Energy

You started the day ready to take on the world. From the moment you got out of bed, you’ve been thinking about all the things you’re going to get done today.
 
You can’t wait to get started! Then it all falls apart.
 
By the end of the day, you’re grumpy and out of sorts. The day somehow derailed.
 
running out of energy
 
Now here you are, feeling like you didn’t do half the things you wanted to today. What happened?
 
Well, sometimes it’s true that life does get in the way. The car won’t start, or the dog gets loose, and you spend half the morning chasing him around the neighborhood.
 
Life gets in the way. More often than not, though, you likely did what most people do: you crashed and burned.
 
You ran out of energy. So, how do you maintain your energy levels even on the toughest of days?
 
Check-in With Yourself
First of all, you need to be paying more attention to your body. Catch yourself right when your energy begins to waver.
 
You might be able to stave off a massive crash later on. When you’re lagging, it’s because you need something small, like a drink of water.
 
Or a little activity. Or even a small snack.
 
These are quick and easy fixes that only take a minute. Ignore them, though, and you’re liable to lose hours of your day before you know it.
 
Engage in a Routine (or Two)
We tend to burn out because we’re scrambling to sort out our day and find the things we need. If you have a morning routine, for example, you’ll have everything near at hand right when you need it.
 
Getting out of the door will take half the energy, giving you reserves for where you need it most.
 
Ask yourself what parts of your day you can streamline. Set up a routine and make sure to follow through with those routines as often as possible.

Become More Intentional

Too often, our day becomes filled with little nonsense tasks which take up energy and time. What is it you need to do?
 
What actions will leave the biggest impact on the day?
 
Put your energy where it counts most by being more intentional in what you’re doing. Remember, you don’t have to be the one to do everything.
 
Delegate the non-essential items to keep yourself focused on what matters.

Get to Bed!

While a bedtime routine is a great start, pay more attention to your sleep. Create a sleep environment that is free from noise and distraction.
 
Make sure your room is at an optimal temperature, and yes, if need be, invest in a better mattress or new pillows.
 
Getting a good night’s sleep will keep you more energetic throughout the day.
 
JohnK 7-19-2021
 
Stick figure hears about energyOverheard: “Wealth flows from energy and ideas.”
                                 ~William Feather
 
 
 
 
 
 
 
 
 
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Are You a Prisoner of Procrastination?

July 12, 2021 Uncategorized No comments

We don’t like to admit to our procrastination. We say and do things that make us feel that we’re not doing it. 

It’s a habit that GenuLines wants to help you break. 

Are You a Prisoner of Procrastination?

Procrastination is a thief. It robs you of precious minutes and hours, before you realize they’re gone.
 
procrastination spelled outYou wonder where the time went but it’s too late.
 
You intended to complete al task today but put it off until tomorrow. And there was good reason to do so, or so you thought.
 
 
 

False Faces

Procrastination comes in many disguises. Sometimes it’s called rationalization.
 
You say, “I didn’t get started on that project because the weather was too hot or I didn’t have all the parts.” You can always come up with good reasons to delay a project.
 
Procrastination can become a habit. Put off forming new habits and it will be your constant companion.

Priorities?

We find ways to delay a task because there are other things more important to do. These are usually excuses.
 
Like checking your email. Or playing an on-line game.
 
Or surfing the TV to see if you’re missing something interesting.
 

Decisions Decisions

You must recognize a real reason to delay as opposed to an excuse not to do something you don’t want to do. Ask yourself if you need to do that job.
 
If so then get it done and then reward yourself for a victory over procrastination. When the job is complete, step back and assess what you’ve done to see if it was worth the time and effort.
 
It could be you were procrastinating for good reason, but that’s rarely the case. Lack of direction can cause you to procrastinate because you’re not sure what to do next.

It Starts Here

Disorganization is a kind of father of procrastination. Get organized with a to-do list with the most urgent at the top.
 
Make a deal with yourself that you won’t do anything else until you do at least one thing on the list. You can make giant strides with tiny steps.
 
Huge projects can be daunting whether you’re writing a book or building a house. You can’t see the light at the end of the tunnel because the elephant is standing in the way.
 
Cut a slice out of that elephant one day at a time and soon it’ll be gone.

Be Decisive

Make a decision on what needs to done and do it. Even if it’s wrong at least you’ve done something.
 
Indecision can cause major delays in both your business and personal live. It’s easier to make a decision if you create a list of the pros and cons of what you must do.
 
Once you have a clear direction, your mind clears and the path opens up.
 

Fear

Fear of failure can cause procrastination. The failure lies in never getting started.
 
Difficult and dreaded tasks are rarely as bad as they seem at the beginning. Stop procrastinating today.
 
Don’t put it off until tomorrow.
 
JohnK 7-12-2021
 
stick man hears about procrastinationOverheard: “Procrastination is opportunity’s assassin”
                                ~Victor Kiam
 
 
 
 
disclaimer for procrastination
 
 

You Can Stop Stress Eating With These 5 Steps

July 5, 2021 Uncategorized No comments

The stress is getting to you. So you head for the kitchen.

This is a bad combination, and GenuLines wants to help you break the tendency.

You Can Stop Stress Eating With These 5 Steps

Stress eating can happen to any of us during any stressful situation. When times are tough you might turn to food for emotional shelter.
 
solution to stress
 
 
 
This is not a healthy way to deal with stress. It can often cause weight gain, depression, and low self-esteem.
 
Here are some tips to help you keep stress on a short leash.
 

Food Choices

You want to start with a healthy diet. Stressful times make us turn to junk food for comfort.
 
Things like chips, chocolate, candy and anything sweet.
 
You can create a food diary. This lets you track what you eat, when you eat, and what times you’re hungriest. And you’ll identify your trigger food(s).
 
You don’t want to drop all your favorite foods because this will only tempt you more. But what you do want to do is to make healthier food choices.
 
Switch out your junk food for healthy food. You’ll feel better.
 
And smart eating helps to decrease your appetite and improve your health in general.
 

Exercise

Stress can leave you depressed and overwhelmed. This is where exercise comes into play.
 
No need to run to the gym or go out and buy a treadmill.
 
A simple close to home workout can suffice. Go jogging, running, play a sport, or go walking.
 
Physical activity kicks up your brain’s feel good neurotransmitters, also known as endorphins.
 

Meditation

Meditation is a powerful tool used for stress, anxiety, and depression. It helps lower your stress levels and brings you into a relaxed and soothing mood.
 
Even if you only meditate for 5 minutes, you’ll feel a difference. Make it a daily practice.
 

Prevent Boredom

Unconscious eating can be a result of boredom. To prevent boredom, do activities throughout your day.
 
For example, you can paint, draw, try out pottery, knitting, or even sewing.
 
There are many things you can do to fill up your day no matter where you live. Visit an art gallery, learn a new language, read a book, visit family or friends to help prevent boredom.
 
When your mind is struggling with something, you won’t focus on food unless necessary.

Support

Calling a friend or family member for support is a great option to help with stressful eating. In fact, some other options such as joining a support group or signing up for therapy might help you even more!
 
Speaking to a professional helps you identify your stressors and food triggers. And you can set up a plan that works best for you.
 
A support group can surround you with other people who are meeting the same challenge as you. Having a team to back you will feel inspiring and uplifting.
 
JohnK 7-5-2021
 
stick figure hears about stressOverheard: “It’s not stress that kills us, it is our reaction to it”
                                    ~Hans Selye
 
 
 
 
 Article image by Clker-Free-Vector-Images from Pixabay 
 
 
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8 Ways Leaders Pull the Team Through Tough Times

June 28, 2021 Uncategorized No comments

Leaders who get that title can put the group on their shoulders during the toughest times. It’s inspirational, and it can even change the world.

 
This GenuLines look at how it’s done should inspire you, even if you don’t plan to change the world.

8 Ways Leaders Pull the Team Through Tough Times

It’s easy to be a leader when things are rolling along. In fact, it can be downright awesome.
 
picture of leaders
 
Especially if you get your own castle or palace (this may not apply to the typical shift manager).
 
But what if your team is in the trenches under fire? You need some serious leadership skills to hold it all together.
 
 
 
Consider the following.
 
1. Grit
The definition of grit is courage, resolve, and strength of character. Blend these qualities and you come up with one word: toughness.
 
Good leaders hold the team together in tough times by staying committed to the battle.
 
2. Optimism
Grit tends to relate to the present. But optimism is a component of leadership that looks to the future.
 
A leader who has a positive view of the outcome is creating a mental framework for the team to pull through. This is because they foster the belief that something great is on the other side.
 
3. Pragmatism
Leaders need to be gritty and optimistic. They also need to be practical.
 
Their intelligence and common sense will steer them through a given situation. Viewing the future through rose colored glasses can lead to costly mistakes.
 
4.Selflessness
A bad captain will try to save their own skin. A good captain makes sure crewmembers get off the sinking ship first. (that said, it’s not necessary to go down with the ship)!.

5. Resolution

Tough times are ripe for dissension and mutiny, but a good leader holds command. Sometimes you have to show tough love.
 
Put the proverbial foot down when members of the team start talking smack. They’ll thank you later.
 
6. Encouragement
A good leader encourages the team during a tough stretch to help them find the drive to make it through. Sometimes encouragement can be as simple as a casual look-in to the group.
 
They’ll pat some backs, and give smiles or friendly words.
 
7. Preparedness
A good leader makes preparations for the team’s bad times.
 
The plan to cover all the possibilities, including what to do if things don’t go exactly the way they were hoping.
 
8. Bravery
Fear can undermine the entire mission. This is true whether the war is on a battlefield, a sporting field, or the sales floor.
 
A good leader is brave and inspires the team with that bravery.
 
JohnK 6-28-2021
 
Stick figure hears about leadersOverheard: “A person always doing his or her best becomes a natural leader, just by example.”
                               ~Joe DiMaggio
 
 
 
 
 
 
 
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Real Happiness Comes From Within

June 21, 2021 Uncategorized No comments

If most people agree on anything it’s that they want to be happy. But many don’t know how to get to that state. 

GenuLines asks you to consider a road map that shows the starting point is VERY close to home!

Real Happiness Comes From Within

Life isn’t always a sip of the sweetest nectar. Often when we look around, everybody else seems to have a happier life.
 
Yet they may be thinking the same about us. So, how do you become happy?
 
egg shows happinessA good start is to love yourself.
 
To love yourself means to accept that you’re not a perfect being, but you are a valuable human being. You have as much worth as anyone else.
 
Genuine happiness also implies contentment and a certain level of peace. It’s not about always being ecstatic.
 
 
 
You’ll experience happiness when you feel good about your job. Or your family and friends.
 
Your looks, your living arrangement, your car, and your possessions.
 
Life teaches you about right and wrong, trying and failing, winning and losing. Failure is part of life, and it can be an important step on the way to success.
 
It should never stop you from being happy.
 
But what about the downtimes?
How can we be happy in the face of negative feelings?
 
Start by making an effort to improve the quality of your life and your surroundings. Better yet, help somebody else do that.
 
Whether it’s cleaning up your room, helping a friend, taking care of your sick dog, working out … they all can help you feel better.
 
Imagine life as a big scoreboard like the ones used in pro sports. Every time you take a step forward, you score points.
 
Wouldn’t it be nice to look at that board at the end of each game and think to yourself “Whew! Not bad. I’m glad I gave it a shot.”, instead of looking at a bunch of zeroes.
 
Genuine happiness isn’t about driving the hottest car. Or being employee of the year.
 
How do you become genuinely happy?
Everyone has their own definition of happiness. But you don’t have to be rich or even successful in worldly terms.
 
It’s about doing and making the best out of every situation. When you can laugh at your own mistakes yet be willing to try again you’re getting it.
 
When you learn to accept yourself and your faults, you pass ‘Happiness 101’. If you have trouble doing this, work on accepting others and their faults.
 
When you know how to accept others, you’ll likely get acceptance from them. Know how to love and expect more love to come your way.
 
JohnK 6-21-2021
 
Stick figure hears about hapinessOverheard: “Happiness is a state of activity”
                                 ~Aristotle
 
 
 
 
Article image by Clker-Free-Vector-Images from Pixabay 
 
disclaimer for happiness
 
 
 
 

Stop Focusing on Your Past Mistakes and Failures

June 14, 2021 Uncategorized No comments

Reminiscing and thinking about the past can be a great exercise. It’s always good to have a healthy respect for things that have come and gone.

But you don’t want to live in the past, and GenuLines can help you adjust your view of days gone by.

Stop Focusing on Your Past Mistakes and Failures

They say that learning from history is how you best ensure a good future. That said, if you’re living in the past you’re doing more harm than good.
 
And if you’re replaying negative events in your mind it’s even worse.
 
It’s also a surefire way to temper your boldness. And it lessens your resolve when you face future challenges.
 
 
picture of past mistakes
 
So how do you stop doing that?
Learn to Value Your Mistakes
The first thing to do is to value your mistakes. Remember that mistakes teach you things.
 
They make you stronger and wiser. And they give your personal narratives a more interesting and more unique bent.
 
It’s not our successes that cause us to grow and develop but our mistakes. And each failure brings you one step closer to being the person you want to be.
 
Realize that your mistake has merit and value in itself. Then you can be a little more comfortable accepting it as part of your story.
Looking Forward
The next thing to do is to look forward and to remember that things are going to get better now. You’ve had your mistake, so how are you going to learn from that and use it to drive you in the future?
 
Don’t think about how your last relationship was a failure, Focus on how you’re going to make the next one a success.
Forgive Yourself
Many of us focus on our failures. We obsess over them because we’re frustrated with ourselves or we even feel guilty.
 
The key then is to stop aiming for perfection. Remember: you’re only human and mistakes are par for the course.
 
They’re acceptable and in fact, you can expect them. Know this and let your missteps go.
 
Ask yourself: would you beat someone else up if they had the same failure?
Learn to Let Go
Letting go in itself is something of an art form. If you’re an obsessive personality this is a skill that’s well worth learning.
 
You might consider seeing a cognitive-behavioral therapist. Besides learning to let go you’ll re-work your thoughts in a more positive way.
 
JohnK 6-14-2021

Stick figure hears about the pastOverheard: “The past is never dead. It’s not even past”                                ~William Faulkner

 
 
 
 
 
 
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The Psychology Of Fear

June 7, 2021 Uncategorized No comments

Fear is everyone’s companion at various times in life. We know how it feels but we don’t know much about how it works. 

Today GenuLines takes a look at fear and what makes it tick. 

The Psychology Of Fear

Fear is something we all have to deal with in some way at some time. It affects almost every part of the body from breathing to heart rate to muscle control.
 
man with fearBut what is fear? And how can it grip us the way it sometimes does?
 
Today we look at the psychology of fear. Why we feel it.
 
How it works. And what it does to our bodies when we experience it.
 
 
 
 
What is It?
Fear is a default survival tactic for all humans and animals. Fight or flight is pretty much embedded in each of us.
 
What kicks it into gear is the body experiencing fear as a danger (of any sort) approaches. We don’t face as many predators as our more animalistic ancestors did.
 
Yet we feel that something harmful is coming our way.

Decision Time

Fight or flight helps you decide whether the best and safest course of action is to fight the danger or flee from it.
 
But, there are different types of fear. As you well know, we aren’t only afraid of the serious dangers on our paths. The future or social situations are triggers too. They may not be life-threatening but they can provoke a similar fear-induced response.
 
Conditional Fears vs. Inerrant Fears
Inerrant fears are the fears you’re born with (danger, violence, small spaces, heights, etc.). Conditional fears are those you feel because of a bad experience and the fear of duplicating it.
 
Most fight-or-flight-triggering fears are inerrant fears. They involve fears of an approaching life-threatening danger. Conditional fears are more of our everyday fears. Fears of public speaking, relationship failure, the future, etc.
 
Effects On The Body
Fear triggers quite an interesting response in the body. It can spark a different reaction in each person.
 
And it can change with each fearful experience.
 
It can induce panic attacks, which are often different for each person. These usually feature breathing difficulties and shaking, that at times lead to fainting.
 
Your heart gets into the act, racing and making you feel antsy.
 
The Effects Are Many
Fear can affect almost every part of the body. It can keep us from reacting, paralyze us, cause us to make poor decisions, and more.
 
The following are ways that fear can affect our ability to function.
 
Decision Making
The first thing that fear can affect is our ability to make proper decisions. It can weaken the judgment which controls our decision-making abilities.
 
Our actions become defensive actions. These actions hinder your ability to assess options and make more informed decisions.
 
Outlook
Fear can be a big factor in changing your outlook. When the brain picks it up it starts to paint a negative picture. .
 
For instance, let’s say you’re at a Chevron gas station and a dog attacks you. You may start connecting Chevron stations or any gas station with the incident.
 
Panic
Our bodies’ panic reactions can disrupt body functions. Some people react to panic with paralysis and others with breathing problems.
 
Fear affects different people in different ways. Few of us stop to think about the psychology behind it.
 
With better understanding, you can work to overcome your fears. And you can use them to pump up your motivation.
 
JohnK 6-7-2021
 
Stick figure hears about fearOverheard: “Do one thing every day that scares you”
                        ~Eleanor Roosevelt
 
 
 
Article photo by samer daboul from Pexels
 
 
 
 
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Boost Your Motivation Skills In 5 Steps

May 31, 2021 Uncategorized No comments

Motivation seems to work on its own schedule. One day you’ll have it and the next you won’t 

Consider connecting the motivation “dots” with this GenuLines list of motivation boosters. 

____________________

Boost Your Motivation Skills In 5 Steps

Hard times are mile markers on the road to a life of fulfillment and achievement. The toughest of these markers to deal with tends to be motivation.

Motivation booster

 

 

The following 5 helpful steps are in no particular order. They’re intended to boost your motivation and drive to reach your goals.

1. Know Your Why

When you set out toward your goal you have an ideas of why you’re doing it. But as you do the work you may start questioning this why.

And there WILL be days in which you feel less motivated than others. Keep the why in front of you so you can get up from your falls and keep pushing.

2. Know Your Direction

Extreme motivation can cause you to put your head down and work like a maniac. Sometimes this mindset helps you.

But you’ve goy to keep some sense of direction. Big goals rarely consist of point A and point B.

Instead, keep in mind a general outline of each step toward your destination. So yes, keeping your nose to the “grindstone” is good.

But looking up every now and then to adjust your direction helps, too.

3. Allow Small Victories

If you don’t enjoy small successes in pursuit of your target you’ll run out of gas before you get there. Enjoy your journey.

Take some time to reward yourself when you pass one of the (often many) small steps along the way.

4. You Versus You, Not You Versus Them

This step is especially important. Your goals are YOUR goals. Letting other people’s pursuits dictate what you strive for is a slippery slope.

If you want to make a comparisons make it to the person you were the day before.

5. Controlled Tunnel Vision

Consider this: your target goal likely involves only one facet of your life. And your life must not stop while you pursue it.

Your motivation and energy will focus on the biggest victory you’re after. This is true whether this goal is career, athletic or more personal,

In any case make sure you honor all facets of your life that will get you there. Balance is always key.

Don’t let the rest of your life fall to the wayside while you chase one dream!

JohnK 5-31-2021
chiforyourself.com

 

Stick figure hears about motivationOverheard: “People often say that motivation doesn’t last. Well, neither does bathing — that’s why we recommend it daily” 

                                           ~Zig Ziglar

 

 

 

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Stick To Your Fitness Resolution

May 24, 2021 Uncategorized No comments

Every New Year fitness is high on the list of resolutions. You tell yourself that you’re going to hit the gym with a vengeance.

But by midyear that resolution is a mere memory. If this sounds familiar let this GenuLines reminder get you back on track.

Stick To Your Fitness Resolution

runner aims for fitness
 
The majority of New Year’s resolutions fail. Getting fit is one of those frequent failures.
 
If you’ve ever spent much time in a gym, you know the routine. For the entire month of January, there’s often a line at every piece of equipment in the building.
 
The local fitness facility begins to resemble Times Square on New Year’s Eve. Yet the crowds thin out weeks later. .
 
 
 
 
 
Today we offer a few tips that can bring you closer to your fitness goals for the New Year.
 

Keep Things Simple

When you set out on a new fitness journey, it’s easy to become overwhelmed.
 
What workout routine is best? What foods should you eat?
 
Fitness, as well as life in general, is best kept simple.
The best workout routine is the one you’ll stick to.  And your nutrition shouldn’t be rocket science.
 
You know what foods are good for you and what’s junk. The biggest factor in your fitness success is consistency.

Set Reasonable Goals

Advertising does a great job of making drastic body transformations seem like a snap. Even more comical are the timeframes reported by these ads.
 
How many times have you heard, “In just 15 minutes per day, 3 times per week, you’ll finally have those six-pack abs?”
 
This is all nonsense, as physical changes to your physique don’t work this way.
Fitness is about the long game.
 
While you WILL see progress, it doesn’t happen overnight.
 
So instead of going to the gym 7 days a week and eating nothing but celery, set goals that you can stick to. Start small.
 
Hold yourself accountable to 3 workouts per week. And avoiding your favorite late-night junk food.

Develop A Strong “Why”

As we’ve already discussed, fitness is about consistency. The incredible sense of motivation and enthusiasm you feel at the start WILL come and go.
 
If your only inspiration to work out is to “look better,” know there will be a lot of days in which that’s just not enough. Make your “why” unique to you.
 
Find it and use it to push through the hard days!
 
JohnK 5-24-2021
 
Stick figure hears about fitnessOverheard: Physical fitness is not only one of the most important keys to a healthy body, it is the basis of dynamic and creative intellectual activity.
                                        ~John F. Kennedy
 
 
 
 
 
 
 
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