Get Better Sleep The Easy Way

June 30, 2020 John Uncategorized No comments

These days good sleep seems like, well, a dream. But  GenuLines wants you to “sleep tight.”

Rest assured that the following suggestions are designed to let you do just that. 

 

microphone for speaking about sleep

 

 

 

 

Get Better Sleep The Easy Way

baby going to sleepIf getting good sleep is a challenge for you you’re not alone. It’s a common complaint of working people.
 
And stress due to lockdown and constant negative news reports doesn’t help either.
 
If you’re in one or more of these categories, here are some of the ways that can help make positive changes:
 
Develop better sleeping habits
Good sleep habits help you complete tasks. If you’re falling down in this area get to working on those habits.
 
You might start with daytime routines that include eating smarter. Avoid food that contains stimulants such as caffeine.
 
An afternoon nap can work, but don’t “over nap” and affect your sleep at night.
 
Daily exercise can help 
Aside from health benefits, regular exercise also helps you get better sleep. This is because it lets the body do enough work to want to rest at night.
 
Consider simple exercises like brisk walking or light yoga.
 
Come up with your own personal sleeping plan
More than anyone you know your own body. If you’re having trouble sleeping, analyze what may be the problem.
 
If it’s something that you can handle, try to do the things that will help you overcome it. You can do this by coming up with a personal sleeping plan.
 
Decide on what you’ll do each night. If the specific plan doesn’t work today, try another the next night and then another one the next. By doing this, you can find the techniques that will work for you.

Create a good sleeping environment

An easy way to get good sleep is to create a comfortable, and cozy sleeping environment. Take a look at your bedroom.
 
Is there something there that keeps you awake? It could be time to re-arrange the space.
 
Check to see if your bed still suits the needs of your body and if not, try replacing it. Look for smaller items that catch your attention and make it hard for you to close your eyes.
 
If there are, try removing them for a while until you’re able to sleep better.
 
JohnK 6-30-2020
 
stick figure man hears about sleepOverheard: “There is a time for many words, and there is also a time for sleep”
                                     ~Homer, The Odyssey
 
 
 
 
 
 
 
disclaimer for sleep

4 Self-Care Tips For Extra Busy People

June 24, 2020 John Uncategorized No comments
Even in a time of downtime you can find yourself short on time.Here are some GenuLines tips for making sure that self care is one of your priorities.  
 
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4 Self-Care Tips For Extra Busy People

Living in challenging times can leave little time to take care of yourself. The constant wail of news and social media take a toll on your physical, mental and emotional health.
 
If you’re struggling to find time for self-care, try these four tips. They’ll help you work good self-care habits into your schedule.
 
banner to boost self care

1. Establish a morning routine                                                       

Starting the day right is a good way to maintain your mental and physical health. This might include a healthy breakfast, daily exercise or meditation.self care means breathe
 
Figure out what works for you and do it every day.
 
Over time this will become a habit, helping you to take some time for self-care every day.
 
 
 
 
 
2. Schedule time off
It’s easy to find yourself in a cycle of continuous activity. You move from one activity to the next until it seems you’re just going through the motions.
 
Schedule some time off so you don’t get lost in the chaos.
 
It might be an afternoon away from your normal routine. Then again it could be something more extravagant like a weekend away or a vacation.
 
Whatever you choose, taking a break will allow you to relax and rejuvenate.

3. Get enough sleep

Don’t underestimate the importance of sleep.Good quality sleep allows your body to heal and re-energize.
 
Proper sleep helps you maintain good lifestyle habits, too. You’ll be less likely to make bad diet choices and avoid exercise when you’re rested.
 
Sleep is critical for physical and mental health. Make sure it’s one of your priorities.
 
4. Set realistic goals
Manage your mental health by setting realistic goals. Why let your commitment to something unachievable cause you to feel like a failure?
 
Spend some time considering your aspirations.
 
Make goals that are challenging, but possible for you to reach. You also need to set realistic goals when it comes to your self-care commitments.
 
Add things to your routine that will work long term with your lifestyle.
 
We all get 24 hours in a day. Make sure yours include time for self-care.
 
JohnK 6-24-2020
 
stick man hears about self-careOverheard: “Take rest; a field that has rested gives a bountiful crop”
                                                         ~Ovid
 
 
 
 
 
 
Article image by Tim Goedhart on Unsplash
 
 
disclaimer for self care
 

 

7 Ways You Kill Motivation and What To Do About It

June 18, 2020 John Uncategorized No comments

Your motivation can be a casualty of lockdown. You want to get it back on track, but you don’t know-how. 

GenuLines looks at 7 counterproductive things you do and how you can turn them around in your favor.

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7 Ways You Kill Motivation and What To Do About It

Feeling like you’re stalling out on the way to your goal? Here are seven things that may be holding you back.
 

1. You don’t believe in yourself

In other words, you don’t think you can do it. Or, you don’t feel like you deserve it. Developing self-confidence is a key component in strengthening your motivation. 
 
blue wake up kick ass repeat neon sign
 
2. You’re overwhelmed
It could be that you have too much stuff going on right now, and you need to clear your plate. You might be procrastinating and stressing over your large and overwhelming to-do list.
 
 
3. You bit off more than you can chew
While self-confidence is important, it’s also good to be realistic. Let’s say you’ve made a goal to save a million dollars this year, but you earn less than six figures.
 
When you realize you’ll come up short you’ll no doubt throw in the towel. Try setting goals with realistic expectations you can fulfill.

4. You’re afraid

Fear can make you procrastinate because- get this – you’re afraid of your own personal power. You could also be afraid of the changes that will come about if you meet your goals.
 
Think about confronting your fears by writing them out. Think about processing them with a friend or loved one.
 
In this way, fear of change won’t undermine your motivation.
 
5.  You live in the past
You’ve tried before, and you get locked into the story of previous failures. Wipe the slate clean and move on.
 
If you live in the past you’ll never really be able to move toward the future.
 
6. You’re not getting support
Take a moment to reflect on the people around you. What are they saying about you and your goals?
 
Are they being supportive and checking in to see how you’re doing? Or are they disparaging your dreams and trashing your abilities?
 
Consider spending less time with negative people who drain your motivation. At the very least don’t include them in the loop of this one subject.
 

7. You don’t have a strategy

Realizing your dreams has its challenges. As a result, bringing them into form without a plan is next to impossible.
 
You may be lacking motivation because you’re not leveraging powerful tools. They could include something as simple as a schedule. 
 
JohnK 6-16-2020
 
Stick figure hears about motivationOverheard: “Leap, and the net will appear”
                            ~ John Burroughs
 
 
 
 
 
Article image by Photo by Justin Veenema on Unsplash
 
 
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Can Minimizing Your Life Boost Your Productivity?

June 10, 2020 John Uncategorized No comments

Tough times can be tough on your productivity. You feel like something is missing from even your best efforts. 

Today GenuLines pitches in with a suggestion that you do some ‘addition by subtraction.”

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Can Minimizing Your Life Boost Your Productivity?

Productivity is an essential part of achieving success. You can’t go very far in life or excel past your position in your career or in your life without being productive.
 
Staying productive can be difficult. This is especially true when clutter distracts you from the tasks at hand.
 
Minimizing your life can be most effective in helping you be more productive..
 What Does Minimizing Your Life Mean?
Clutter hurting productivityBy “minimizing your life,” we’re talking about de-cluttering it. Cutting out unnecessary obligations and activities.
 
Removing unneeded or unnecessary items. And de-cluttering your home and workplace.
 
 
 
 
This can mean refusing or delegating responsibilities when you’re already loaded down.
 
Throwing out things you no longer use or need. And keeping your priorities in order so you handle them in a reasonable time.
 
This may be easier said than done. All this letting go can do a number on your emotions.
 
Be patient and allow yourself time to let go and process the loss.
 
How Could Minimizing Life Help?
Clutter’s very existence can cause anxiety and stress. Much like the way junk clutters up your home, it clutters your mind and your life.
 
This makes it hard to get things done, decreasing your productivity.
 
Your mind gyrates in many different directions. There’s cleaning that needs done.
 
Events and work you have to plan, stuff you need to organize, and the task you’re trying to complete. Because your mind is so bogged down by all the clutter, your productivity worsens as you work slower.
 
You lose valuable time you could be spending with your loved ones. Or you could be nurturing existing or even building new relationships.
 
What Can Improved Productivity Do for You?
You need productivity to ensure you meet all the steps necessary to reach your goals. When you work toward a goal you want to get it done within the ideal time
 
Productivity helps to ensure that you stick to your schedule. You do all your work and still have time for your family and others you love 
 
Productivity helps you have a full and happy life.
 
Minimizing your life can bring big improvement to your productivity. It’s essential to your success in both your career and in life.
 
To reach and maintain productivity limit the distractions and clutter in your life. This will free up time to complete your tasks.
 
And, achieve your goals.
 
JohnK 6-10-2020
 
Stick figure hears about productivityOverheard: “Productivity is being able to do things that you were never able to do before”
                                           ~Franz Kafka
 
 
 
 
 
 
 
disclaimer for productivity
 

5 Great Reasons To Cut The Sugar From Your Diet

June 3, 2020 John Uncategorized No comments

Sugar is sweet. We know that.

But GenuLines reminds you that cutting back on sugar can sweeten your overall health. microphone for reasons to cut sugar

 

 

 

 

reasons to cut sugar

 

5 Great Reasons To Cut The Sugar From Your Diet                                        

reasons to cut sugarThere’s been a lot of talk in the media about the evils of sugar consumption. Sugar is hiding in all sorts of foods including bread and salad dressing.

 
 
 
 
Add to that our love for things like cookies and ice cream and it’s no wonder our sugar intake is skyrocketing. Unfortunately, all this added sugar is doing a lot of damage to our health.
 
And it’s causing weight gain like never before.
 
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It’s time to cut added sugar from our diets. Here are five reasons why you should do a sugar detox and do as much as possible to avoid sugar consumption.

Consuming Sugar Spikes Your Insulin

As soon as your body starts to digest sugar, your insulin spikes up. Insulin is the hormone that’s in charge of keeping blood sugar levels from rising too high.
 
It converts extra sugar into fat for storage. This is a delicate process. Consuming sugar in large quantities will cause your insulin to spike.
 
The insulin then faces more than it can handle. Over time it becomes less and less effective.
 
This is when you get a negative effect on your health.

Consuming Sugar Makes You Gain Weight

Because of the insulin and because sugar adds a lot of calories to food. It can make you gain weight and you don’t have to be eating a lot of candy and cakes for that to happen.
 
Health authorities tell you to watch and lower your fat intake. The food industry gives us all sorts of low fat and fat-free food options.
 
But, to make these low-fat foods taste o.k, they added a lot of sugar. Take a look at regular and low fat or fat-free salad dressing.
 
The lower fat options have a lot more carbs and in particular, sugar.
 
You may not taste it, but it’s there. Sugar gets digested a lot faster than fat.
 
You’re hungry sooner after consuming a low-fat meal, so you eat again. The end result is weight gain.

Consuming Sugar Increases Your Risk For Diabetes and Metabolic Syndrome

With all that increased sugar and weight gain comes a higher risk for diabetes. And a condition called metabolic syndrome.
 
This is a group of symptoms and behaviors that put you at a much higher risk for heart disease and Type II diabetes. The good news is that both conditions are reversible.
 
The first step is to cut out the sugar.
 
Sugar Doesn’t Have A Lot of Nutritional Value And It Makes You Hungrier
Remember that aside from a little boost of energy, sugar doesn’t provide a lot of nutritional value. If you want something sweet, you’re much better off grabbing a piece of fruit than a cookie.
 
At least with a piece of fruit, you’re getting some vitamins and fiber with your sugar fix. If you want or need to lose weight, begin by cutting out sugar.
 
It causes spikes in your blood sugar.
 
These make your body produce a large amount of insulin to pull the sugar out of your system (and convert it to body fat). The sad little side effect of that process is that your blood sugar goes on a roller coaster ride.
 
This nowhere ride will leave you hungry and craving more sugary treats. 
 
JohnK 6-3-2020
 
 
Stick figure hears about sugarOverheard: “I seek constantly to improve my manners and graces, for they are the sugar to which all are attracted.”
                                          ~Og Mandino
 
 
 
 
 
 
 
disclaimer for sugar use
 
 

5 Consequences of Chronic Boredom

May 27, 2020 John Uncategorized No comments
 
Medical experts call boredom the ‘disease of our time”. This is especially true during times of pandemic and quarantine.
 
microphone for lifting boredom
 
It can manifest into serious problems so GenuLines looks at some ways that can happen.
 
 

 

5 Consequences of Chronic Boredom

It’s not just for children anymore. Everyone suffers from it.
 
It used to be temporary for the most part. You couldn’t wait for the lecture to be over.
 
Or for your turn to see the doctor. It’s boredom, and it can turn serious.
 
banner to counter boredom
 
Boredom is a chronic disease, and why not? You’re bombarded with an endless array of stimuli every waking moment.
 
We’re used to constant information flow when we awake. We’re expected to take it all in, Television Boredomand we do.
 
We’ve stopped interacting and engaging. So, we get bored.  
 
 
 
 
German psychologist, Theodor Lipps, described boredom as ” a feeling of unpleasant arising out of a conflict between a need for intense mental activity and lack of incitement to it, or inability to be incited.”
 
This can mean different things to different people. An introvert, might find pleasure between the pages of a book or any other type of solitary activity.
 
But an extrovert may want more excitement as well as more social encounters.
 

You Do You

No matter the personality type, there’s a correlation between boredom and self-awareness. Let’s say you have a clear idea of your strengths, weaknesses, motivations and beliefs.
 
And you’re comfortable in your own skin. You’re now better prepared with the tools required to make yourself less bored.
 
You can gauge your moods and feelings, and understand what it is you want out of life. It also better prepares you to deal with others, and respond accordingly.
 
But having a clear understanding of your personality can be a real problem. The world is at our fingertips 24/7.
 
The idea that we can turn off the noise for a few seconds is now a foreign concept.
 
No one wants to sit there and do nothing! Adults fixate on playing games or browsing through their social media.

Downtime can be scary!

 
But it’s in those moments where we really feel our presence, tune in to our thoughts, and get in touch with our feelings. It’s also when we are at our most imaginative and creative.
 
It’s how we evolve, discover and invent.
 
Chronic boredom can make it easy to leave you in a rut of negative habits. You feel powerless to finish tasks.
 
This puts a damper on the quality of your life, and exacerbates physical pain. It comes with a slew of negative ramifications, the 5 most common are:
 

• Obesity

 
Constant snacking minus real hunger could be a case of boredom. This often involves foods high in processed fats and sugars.
 
These make you feel calmer and happier. Dieticians refer to this as emotional eating, which is often brought on by boredom.
 

• Depression

 
Boredom can be a symptom of depression, and it can also trigger it.
Working long hours. Stressful work or home environments. Less than challenging jobs.
 
These can ramp up stress and lead to deep bouts of depression.
 
 

• Stress and anxiety

 
Living day to day in an environment that doesn’t give you what you need can lead to emotional exhaustion. Top that with a helping of work responsibilities and financial strain.
 
This is the perfect recipe for chronic stress triggered by boredom and redundancy.
 

• Alcohol and drug abuse

 
In an attempt to break through the boredom spells, it’s common to find people reaching for alcohol and drugs. Of course these can have an addictive effect.
 
But in the moment, all people see is how they allow them to forget. They’re forgetting the aggravating effects boredom has on their lives.
 

• Heart disease

 
When boredom is the rule, your brain releases toxic hormones into your bloodstream. These hormones create problems for your heart.
 
Moreover, chronic boredom sufferers tend to skip exercise and eating right. In fact, they’re more likely to turn to bad habits, like smoking and drinking.
 
These can take their toll on the cardiovascular system, resulting in premature death.
 
A great way to break the boredom cycle is to step back and look at the big picture. Make lists of all the good in your life. as well as all the things you’ve wanted to try but never found the time and start from there.
 
Take control of your life and try to work your way around the things you cannot change. Form new, healthier habits.
 
Try something different each day. Volunteer your time to helping others who are in need.
 
And, above all, find something that piques your interest.
 
JohnK 5-27-2020
 

Stick figure hears about boredomOverheard: “The two enemies of human happiness are pain and boredom”

                                ~Arthur Schopenhauer
 
 
 
 

 

 

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Powerful Goals Are Yours If They’re S.M.A.R.T.

May 20, 2020 John Uncategorized No comments
The lockdown gives you time to make plans and set goals. When it’s over you’ll want to resume your life with a full head of steam.
 
GenuLines offers a list of steps to make sure your goals are powerful- and genuine!
 
 
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Powerful Goals Are Yours If They’re S.M.A.R.T.

There are smart goals and then there are S.M.A.R.T. goals. The acronym S.M.A.R.T. can help you set better goals.
 
The letters stand for Specific, Measurable, Actionable, Reasonable, and Timely. Let.s take a look at each one.
 
Rubik's Cube toward goals

 

S

Stands for specific. Be precise.

Use language that spells out what the goal is. 

Why you want to reach it. And how you will get there.
 
Detail is important here. Take the time to do this part right.

M

Stands for measurable. For example, you want to add 100 dollars a week to your income. So you decide to write 5 articles a week for buyers that will pay you for them,

A 

“A” can stand for several things, like actionable, assignable, or achievable. Actionable goals give you daily activity to get you closer to them.
 
Goals should also be achievable or you will only get frustrated. Be accurate about the time it takes to reach a goal, and what actions it takes to get there.
 
Also, know who will be responsible for doing it.

R 

This can stand for realistic or relevant, and either or both are important and are true. If you want your goal to succeed, it should be something that is realistic or you’ll fail.
 
It should also be relevant to your life’s vision and match with your values.

T

Various authors refer to the “T” in the S.M.A.R.T. acronym as time-bound, timely or trackable. These are all important parts of the goal creating and setting process.
 
If you don’t set a time limit and you can’t track what’s happening, your goal will be hard to count as achieved.
 
There are plenty of words you can use to help you craft your goals. The important thing is that you need to have a process to help you set smart goals.
 
The ones you know you’ll follow through on and know when you’ve met them.
 
JohnK 5-18-2020
 
Stick figure hears about goalsOverheard: “A goal properly set is halfway reached”
                                       ~Zig Ziglar
 
 
 
 
 
 
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Depression And The Use of Natural Remedies

May 13, 2020 John Uncategorized No comments

Is it depression? I mean, I’m sad, feeling out of sorts, a bit blue, kind of detached.

When these are persistent rather than passing moods there’s a problem. GenuLines looks at some ways to deal with those feelings before they reach the problem stage.

microphone speaking against depression

 

 

 

 

Depression And The Use of Natural Remedies

Clinical depression. It can affect your physical health.
 
And your ability to perform regular daily activities.
 
It can lead to suicidal thoughts, and if untreated to self-destructive tendencies.
 
 
Depression help list
 
There are lots of possible lead-ups to depression. It can be a nutritional deficiency. Or, with seasonal pattern depression, it’s lack of sunlight.
 
A doctor or therapist may suggest things like lifestyle changes or dietary adjustments.
 
Extreme cases may call for prescription medications.
 
Of course, you want to follow doctors’ orders. But you can be proactive in your treatment. That means using various natural remedies on a day-to-day basis.

Your Options In Natural Remedies For Depression

• Increase physical activity. Exercise relieves symptoms of depression. And it eases stress, which can contribute to depression.
 
Exercise releases the body’s endorphins. These diminish the perception of pain and act as a sedative.
 
Exercise is a natural mood elevator.
 
• Eat well. Poor nutrition can trigger depressive symptoms in some people.
 
Lab testing can check for hormonal imbalances and nutritional deficiencies. Especially in one or more of the B-Vitamins, Calcium, Magnesium, and Vitamin D.
 
Thyroid imbalance is important. The thyroid releases hormones, which regulate the whole metabolism.

Consider:

• Asking your doctor about herbal supplements. An herb commonly recommended for the treatment of depression is St. John’s Wort.
 
It seems to be most effective when used to treat mild to moderate cases. Saffron also shows promise as a treatment.
 
But saffron can cause notable side effects in high doses.
 
Herbal supplements are best used under the supervision of a health care practitioner.
 
They can interact with other medications. And they may have negative side effects for some people.
 
To ward off symptoms of depression 
• Establish healthy sleep patterns. The quantity and quality of your sleep impacts your health and mental state.
 
Get enough sleep and complete a full sleep cycle. (sleep without interruption)
 
• Stay engaged in daily activities and set goals. Depression has physical components, though it’s considered a mental illness.
 
Engage your mind. Stick to a daily routine of activities and set small goals.
 
This counters the negative self-talk and helps keep you from “getting down on yourself.”
 
• Consider mind-body connection practices. Yoga, Tai Chi, Meditation, Biofeedback, Aromatherapy, Acupuncture, and other alternative therapies.
 
They can relieve depression symptoms. They also help with fatigue, anxiety and scattered thinking.

Conclusion

Many people live with mild to severe depression without seeking medical help. People in depressive states no longer need to suffer with the illness.
 
There are many treatment options. Depression can be managed and in some cases alleviated.
 
Early diagnosis and treatment can have a positive impact on your physical health. The same goes for your relationships.
 

To Learn More: Call the NDMDA (National Depressive Manic-Depressive Association) Depression Hotline – Support Group (800) 826-3632 for help.

JohnK 5-13-2020
 
stick figure man hears about depressionOverheard: “If you are depressed, you are living in the past. If you are anxious, you are living in the future. If you are at peace you are living in the present.”
                                                         ~Lao Tzu
 
 
 
 
 
 
 
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8 Tips for Handling Frustration In a Healthy Way

May 6, 2020 John Uncategorized No comments
 
Are you feeling frustration over the pandemic? In a way, it’s possible that you’ve been here before.
 
Could be you even have some coping strategies for when you’re stressed. But now you’re aware that some of those strategies aren’t the best.
 
Try switching them out with these healthy GenuLines tips.

microphone speaking against frustration

 

 

 

 

 

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8 Tips for Handling Frustration In a Healthy Way

boy with frustrationHandling stress in healthy ways is an ongoing challenge. That’s because when we’re frustrated, we tend to react rather than respond.
 
The good news is there are natural, healthy ways to deal with that frustration.
 
 
Accept It
The first step in dealing with anything is to accept that it’s real. Once you’ve acknowledged you’re frustrated, you can do something about it, and it no longer rules your life.
Send an S.O.S
Imagine you’re in a battle and stuck behind enemy lines. You can ask for help, but you’ll need to ask for that help in a letter.
 
Describe your distress, including all the details of how you got where you are. Ask for help.
 
Once you’ve done that destroy the letter. You’ll feel much better (and you might even get an idea for ‘rescue’ from the exercise).
Make a List
What are your options for fixing whatever is causing the frustration? List everything you can think of, even the silly ideas.
 
Use this list as a jumping-off point toward finding a solution.
Laugh
Read something funny. Watch a comedy.
 
Chuckle at your favorite comedian’s jokes. Laughter releases endorphins in the brain.
 
Your thinking gets clear and you feel better in general. Frustration doesn’t stand a chance.
Look at the Big Picture
What will this frustration look like next week? Next month?
 
Next year?
 
Will it be as scary as it is today? Asking these kinds of questions helps you to put your frustration in perspective.
 
They make it smaller and easier to deal with right now.
Find Some Positive Energy
Hang around people who are full of enthusiasm. Being around them helps you to remain positive and likewise energizes you. Frustration fades in this environment.
Socialize
Talk with someone about what’s frustrating you or post it on your social media. You’ll find out in short order that you’re not alone. And you’ll see that others have had success dealing with this very same situation.
Focus on Something Else
Doing repetitive work helps to put your focus elsewhere. Break your frustrating task into tiny pieces.
 
Then work each one with full concentration. Celebrate progress.
 
Frustration gets lost in concentration.
 
There are dozens of ways to get past frustration. Experiment and find what works for you.
 
The key is not to give in. Keep pressing onward.
 
You’ll get through this too.
 
JohnK May 6, 2020
 
Stick figure hears about frustrationOverheard:  “It is hardly possible to build anything if frustration, bitterness, and a mood of helplessness prevail”
                                           ~Lech Walesa
 
 
 
 
 

Article image by OpenClipart-Vectors from Pixabay

 
 
 
 
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Your Stress Doesn’t Have to Own You

April 29, 2020 John Uncategorized No comments

What do you do when the constant stress of staying tethered to your house all day feels unbearable? Try some suggestions from this GenuLines list to help you “chunk-down” the job of de-stressing.  

microphone counters stress

 

 

 

 

Your Stress Doesn’t Have to Own You

calm man resting in chairStress is unavoidable in life, but we don’t have to feel stressed around the clock. We can often prevent stressful incidents and decrease our negative reactions to them.
 
 
 
As a result, many times all we have to do to reduce our stress is to acknowledge that it’s there. Also, there are steps we can take to do an effective job of stress management.
 
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Managing time

Time management skills can allow you more time with your family and friends. Furthermore, they can help with performance and productivity.
 
This will help reduce stress.
 
To improve your time management:
 
· Save time by focusing and concentrating, delegating, and scheduling time for yourself. 
 
· Keep a record of how you spend your time, including work, family, and leisure time. 
 
· Prioritize your time by rating tasks by importance and urgency. Re-direct your time to activities that are important and meaningful to you. 
 
· Manage your commitments by not over- or under committing. Don’t commit to what isn’t important to you. 
 
· Deal with procrastination by using a day planner. Break large projects into smaller ones.
 
And set short-term deadlines. 
 
· Examine your beliefs to reduce conflict between what you believe and what your life is like. 
 
Build healthy stress coping strategies
It’s important that you identify your coping strategies. One way to do this is by recording stressful events, your reaction, and how you cope in a journal.
 
With this information, you can turn unhealthy coping strategies into healthy ones. Those that help you focus on the positive and what you can change or control in your life.
 

Lifestyle

Some behaviors and lifestyle choices affect your stress level. These may not be direct causes of stress.
 
But they can interfere with the ways your body seeks relief from stress. Try to:
 
· Balance personal, work, and family needs and obligations.
 
· Have a sense of purpose in life. 
 
· Make sure you get enough sleep since your body recovers from the stresses of the day while you are sleeping. 
 
· Eat a balanced diet for a nutritional defense against stress.
 
· Get moderate exercise throughout the week. 
 
· Limit your consumption of alcohol. 
 
· Don’t smoke. 
 
Social support
Social support is a major factor in how we experience stress. This is the positive support you get from family, friends, and the community.
 
It affirms to you that you’re cared for, loved, esteemed, and valued. And research shows social support can support better mental and physical health.
 
Ways of thinking
When something triggers negative thoughts, you may experience a range of problems. These include fear, insecurity, anxiety, depression, rage, and guilt.
 
Add to those a sense of worthlessness or powerlessness.
 
Emotions like these trigger the body’s stress, much like an actual threat does. Dealing with your negative thoughts and how you see things can help reduce stress.
 
· Thought-stopping helps you stop a negative thought to help do away with stress. 
 
· Disproving irrational thoughts is good practice. You’ll avoid exaggerating the negative thought and anticipating the worst. And you won’t give it an incorrect interpretation.
 
· Problem solving helps you identify all aspects of a stressful event and find ways to deal with it. 
 
· Maybe it’s time to change your communication style. You want to make sure others won’t feel put down, hostile, or intimidated.
 
This reduces the stress that comes from poor communication. Use the assertiveness ladder to improve your communication style.  

And Finally…

Anybody can get stressed. You don’t have to have a high powered job or any job at all.
 
Let’s face it unemployment is stressful in itself.
 
Whether you’re a mail carrier, the CEO, or a parent, stress is going to affect you from time to time.
 
Above all, how you deal with it is what counts.
 
JohnK 4-29-2020
 
Stick figure hears about stressOverheard: “Adopting the right attitude can convert a negative stress into a positive one.”
                                                         ~Hans Selye
 
 
 
 
disclaimer for stress
 
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