Tag Archive for Chi For Yourself

Don’t Let Anxiety Weigh You Down

February 5, 2020 John Uncategorized No comments

Anxiety is kind of like money. It’s a good servant but a terrible master. 

GenuLines is here to help you take charge when anxious moments crop up.

(you can listen to the article by clicking on the “radio” or scroll down to read)

Radio tuned to anxiety

____________________

 

banner to help anxiety

Don’t Let Anxiety Weigh You Down

Your quality of life takes a bit of a hit when anxiety is the order of your day. It puts your body on high alert.
 
You feel like you’re in danger, and that spikes your heart rate and gives you more stress and sweaty palms. Now, anxiety isn’t all bad.
 
It can motivate you, say, for a test or an interview. But in the workaday world, it’s pretty much useless.
 
picture of anxietyIf you think about them you could get anxious about things that are out of your control. The result is a terrible feeling that can cause you to lose sleep.
 
That loss of sleep often turns into a bad day. Too many of those and you start to see the effects on your body.
 
 

Upping the stakes

During times of unusual stress, our body releases a hormone called Cortisol. This, in turn, has been linked to weight gain.
 
When you’re stressed out you might reach for comfort foods. Things like chocolate or salty snacks. 
 
Those will cause you to pack on the pounds.
 
Now, combine that with the added stress and lack of sleep and you risk heart disease. It takes some time for the physical debilitation to manifest itself.
 
But the mental effects of anxiety are immediate. A severe case can make each day a grind.
 
You constantly seem stressed out and fearful.
 
As anxiety starts to spiral out of control, you may come up with coping mechanisms. For instance, you might start avoiding people and stressful situations.
 
You find yourself only able to grocery shop during off-hours. Or you won’t feel like leaving the house at all.
 
Your high anxiety can morph into depression.
 
It gets hard to find the energy to get out of bed in the morning and face life. Operating on high alert and pumped full of adrenalin is exhausting.
 
Staying in bed seems like a much better alternative.
 
If you find your anxiety is weighing your life down get professional help. Anxiety can be debilitating.
 
But there’s help to be had and plenty of tools that can help you get back to where you want to be.
 
JohnK 2-5-2020
 
stick figure talking about anxietyOverheard: “My anxiety doesn’t come from thinking about the future but from wanting to control it.”
                                                ~Hugh Prather, Notes to Myself
 
 
 
 
 
 
Article Photo by Aarón Blanco Tejedor on Unsplash
 
 
disclaimer about anxiety

Self-Doubt And What You Can Do About It

March 5, 2019 John Uncategorized No comments
Have you ever wrestled with self-doubt? That might seem like a silly question.
 
Most people doubt themselves at some point in their lives. Scroll down for some good words from GenuLines on dealing with self-doubt.
 
Call to self-doubt action
 

Self-Doubt And What You Can Do About It

 
Why do people engage in self-doubt? The reason is that it’s easier to doubt yourself than it is to believe that something is possible.
 
ape with self-doubtYou may believe in your concept, but it’s something that hasn’t materialized yet. It’s unfamiliar territory for you.
 
Our protection mechanisms tell us to reach for something that’s familiar. We use this as a reason to quit.
 
The unknown also helps us to come up with excuses. It’s easy to say it won’t work because, and then insert whatever reason can set your mind at ease.
 
 
You can even find help from others in coming up with excuses. They have plenty of them for you to choose from.
 
If they didn’t, they would be succeeding at their goals.
 
A survival mechanism
Sometimes self-doubt can help us survive. For instance, someone tells you that you can jump off a cliff and survive.
 
Your self-doubt probably jumps in and tells you this is a bad idea. Self-doubt can sometimes keep you from making bad financial decisions.
 
This might be an opportunity that sounds too good to be true.
 
In most cases, self-doubt is not something that will advance your life. It will hold you back, and you need always to be aware of that.
 
Don’t take the easy way out. Do prepare yourself as much as possible for unfamiliar situations.
 
But, go forward with a strong belief that you can complete what you set out to do.
 
Try to structure your life so that you have more positive than negative energy. Flush out as much negative energy as possible.
 
Use affirmations, support groups, or whatever works for you.
 
Negative energy is what self-doubt is all about. Two forces are opposing each other.
 
If you have 100% negative energy that means you have 0% positive energy. Try to tip the scale toward as much positivity as possible and push away the negativity.
 
No shortage of negative energy
It’s unlikely that you can ever have 100% positive energy. But, you can work towards exposing yourself to positive energy.
 
You can stop listening to or reading the news, and you can reduce your exposure to negative people. Positive people do exist.
 
You just need to find them.
 
JohnK 3-5-2019
 
 
 
stickman with self-doubtOverheard: “Every time I start a picture I feel the same fear, the same self-doubts, and I have only one source on which I can draw. Because it comes from within me”
                                                  ~ Federico Fellini
 
 
 
Photo by Paolo Nicolello on Unsplash
 
 
disclaimer for SELF-DOUBT
 
 
 
 

New Year Greetings and Gratitude From GenuLines and Chi For Yourself

January 1, 2019 John Uncategorized No comments
The new year of 2019 is here!

A good time to thank you for choosing GenuLines and Chi For Yourself.
 
Also a good time to send you “good chi” toward living your Genuine Life.
 
All the best!
 
 
Happy New Year graphic
 
 
 
JohnK 1-1-2019
 
 

When Grief Becomes More Than “Normal”

September 19, 2018 John Uncategorized No comments
The grief from Hurricane Florence will be felt for a long time to come. Death, destruction, and displacement have affected so many people.
 
Those in the storm-affected areas now have to deal with that grief in some form or another. This GenuLines post will deal with things we all can do to handle the heaviness known as grief.
 
Danielle Dulsky griefFirst I want to tell you about our next scheduled edition of Chi For Yourself.
 
Danielle Dulsky will make her second visit to the show. Listen in on the call on Tuesday, Sept. 25th at 4 pm Eastern 1 pm Pacific time at chiforyourself.com 
 
 
 
Danielle Dulsky is the author of Holy Wild: A Heathen Bible for the Untamed Woman.
 
 
 
Subscribe to GenuLines- get CHI FOR YOURSELF guest information and more!
 
 
 

ARTICLE

 
angel in griefGrief touches most everyone at some point in their lives. But, no one grieves in exactly the same way in every case.
 
And the intensity and duration of grief can vary from one person to the next. This is due to a combination of things.
 
 
 
 
These include genetics, personality, and previous coping patterns. Add to that any previous history of depression or other mental illness.
 
It’s also affected by the presence or lack of support networks, and the event leading to the death (ex. sudden, unexpected death vs. expected death). There’s been a lot of debate over when grief becomes something more.
 
Something that may need medical attention.
 
But when does grief become something more than “normal?” Clinicians are doing a sort of balancing act.
 
They want to be careful that they don’t “medicalize” normal grief. But they also want to make sure they don’t exclude those who may be suffering from clinical depression.
 
This depression could be set off by the recent loss of a loved one. Grief is a process, not an event.
 
In the early stages of grief (sometimes referred to as “acute” grief), symptoms can pile up.
 
Think intense sadness, trouble with concentration, and reduced interest in activities and people. There could be crying, sleep issues, changes in appetite, too.
 
And it would be no surprise to have constant thoughts about the deceased. Now, these are many of the same symptoms as seen in depression. Yet they are considered two distinct entities.
 
The experience of grief does not necessarily mean that the individual is depressed.
 
Eventually, grief can become less disabling and intrusive in one’s life. The wounds begin to heal as pleasure is increasingly found in life again.
 
Furthermore, grief has no set time frame. It can last from weeks to years.
 
There can still be periods where the acute grief returns for short periods during events. They include the birthday of the deceased, holidays, and other reminders and memories.
 
But, the acute feelings of grief eventually wane.
 
Sadly, some people have a very hard time finding pleasure in their lives after the loss of a loved one. Again, the process has no specific length of time.
 
It varies according to the person and the circumstances. In any case, it’s important to recognize that depression can partner with grief.
 
Post-Traumatic Stress Disorder (PTSD) is another possibility, especially for violent or unexpected deaths.
 
To summarize: we experience the process of grief in our own ways. Keep in mind that grief, depression, and PTSD can sometimes work together.
 
Don’t ignore signs of depression and PTSD. It’s better to seek the opinion of your physician sooner than later.
____________________
 
It is very important that you consult a physician if, at any point, the grief does not seem to be subsiding. Or if you have any thoughts of self-harm.
 
Your physician can help determine whether you’re suffering from depression or PTSD.
 
If so, various forms of treatment can help. These include psychological counseling and/or medications.
 
JohnK 9-19-2018
chiforyourself.com home
 
 
 
 
man talking griefOverheard:
 
“Those who do not know how to weep with their whole heart don’t know how to laugh either.”
 
                         ~Golda Meir
 
 
 
 
 
 
 

Are You Afraid of Success?

September 11, 2018 John Uncategorized No comments
man needing successMuch is written about the fear of failure. In fact, a GenuLines post from a few weeks ago dealt with that subject.
 
But did you know many of us have an even stronger fear of success? 
 
This doesn’t get written about as much because it doesn’t seem like it should be a problem.
 
 
 
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ARTICLE

 
Fear is a lack of knowledge. When people fear doing something, it’s because they don’t know what the outcome of those actions will be.
 
When people fail, they can often turn to excuses. They’ll think of dozens of reasons why whatever they tried couldn’t work.
 
The conditions were not right or they didn’t have enough money. Perhaps a main supplier went out of business and that took down their own business.
 
Whatever the case, blame is easily distributed all around.
 
But excuses cannot be made for success.
 
Who can be blamed for doing something right?
 
Sudden success can bring on a sort of paralysis. And, a fear of what may happen next.
 
It’s easy to fall back on something that’s comfortable. That can take the wind out of the sails, so to speak, of a possible success.
 
Part of the problem with fear of success is not having a plan for when it happens. 
 
You can make plans for what you’re going to do when you succeed at various stages. You won’t fear what comes next because you’ll refer to your plan.
 
Another problem is that you could be trying to do everything yourself. As you see some success, you’re going to be taking on more responsibilities.
 
These responsibilities may be unfamiliar to you and that can bring back those fears. If you already have others who work for you, see if they would be a good fit for some of these new responsibilities.
 
If not, hire others or outsource the work. You should try to keep within your comfort zone. But also be willing to break out of it when the time is right.
 
Fear of success isn’t just a buzzword used by marketers and psychologists. It’s a real fear and it can have a crippling effect on anyone who experiences it.
 
JohnK 9-11-2018
 
 
 
 
man talking successOverheard: “If you really look closely, most overnight successes took a long time.”
 
                     ~Steve Jobs
 
 
 
 
 
 

Childhood Obesity: Its Causes And What We Can Do

September 5, 2018 John Uncategorized No comments
childhood obesity example
 
Childhood obesity has become an epidemic in our culture. Many children are so overweight that they almost stop being children.
 
They can’t play and enjoy their lives the way children usually do.
 
 
 
Of course, childhood obesity causes health issues too. Overweight kids tend to be sick more often.
 
And they’re at risk of developing long-term health problems. Understanding childhood obesity helps parents make decisions and prevent obesity in their children.
 
 
 
Subscribe to GenuLines- get CHI FOR YOURSELF guest information and more!
 
 
 
What Is Childhood Obesity?
 
Childhood obesity is a health condition. The diagnosis is generally based on a child’s BMI or Body Mass Index.
 
The Centers for Disease Control and Prevention has obesity guidelines for kids. The CDC defines it as a BMI greater than the 95th percentile for children of the same age and gender.
 
Your pediatrician records your child’s height and weight. Then the numbers are compared to the average child across the country.
 
What causes Childhood Obesity?
 
There are actually many causes of childhood obesity:
 
Hereditary factors
 
In some cases, genetics plays a role. A child may inherit a thyroid problem or another hormonal problem.
 
If parents and other family members are obese, then their children are more likely to be obese as well.
 
But, other environmental factors that may have a bigger impact on a child’s health. Things like diet and lack of activity.
 
Poor eating habits and lack of activity
 
The biggest causes of childhood obesity are poor eating habits and inactivity. Many obese children live on a regular diet of starchy carbohydrates and high-fat foods.
 
A fast-food diet is a major contributor
 
Let’s look at the common diet that’s high in sugar, white flour, and fat. These foods cause children to have blood sugar imbalances.
 
The highs and lows lead to cravings. Cravings then lead to more poor food choices and the cycle can quickly get out of hand.
 
The problem worsens when parents don’t or are unable to provide healthy options.
 
Cupboards stocked with junk food are tempting. Kids almost always choose the junk over a healthy snack.
 
Add inactivity to poor food choices and you have the makings of childhood obesity.
 
More and more children are left home to fend for themselves after school. When they’re home, they sit on the couch and watch television.
 
They play video or computer games instead of being active and playing outside. Obesity results when children are consuming way more calories than they burn.
 
Also, the calories they do consume are empty, not providing them with the nutrients they need.
 
What are some problems associated with obesity?
 
Overweight and obese children often face a life of ridicule from their peers. They suffer health challenges most adults cannot imagine.
 
The result can be a shorter lifespan.
 
The good news is that childhood obesity can be reversed. Children are incredibly adaptable.
 
They can learn new habits. But they can’t do it alone. They need support. They need adults who can help them make responsible and healthy decisions.
 
That’s where their parents or guardians are so important in helping them.
 
JohnK 9-5-2018
 
 
 
 
childhood obesity to manOverheard: “It is health that is real wealth and not pieces of gold and silver.”
Mahatma Gandhi
 

Stress Relievers – Tips For Dealing With Everyday Stress

August 30, 2018 John Uncategorized No comments
 
No stress signEveryday stress can take its toll. It can become chronic, And it’s important to deal with it in a healthy way. 
 
Below are some tips for relieving everyday stress:
 
 
 
 
 
 
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Prayer, guided meditation, and imagery –
Experts say that 10 to 20 minutes of prayer or meditation each day can help reduce stress. Guided imagery also may be helpful, and can be included with prayer or meditation.
 
You can find websites with stress-relieving images. And there are other sources for guided imagery online and at your library.
 
Or you could see a professional who can guide you through the imagery or meditation.
 
Take an art class –
Art therapy has been shown to help with stress relief. Being able to channel the internal emotions into an art medium can be very therapeutic.
 
Go easy on yourself –
Don’t engage in self-criticism. Repeat your mantra; say your prayers, meditate. or whatever you need to do to silence the “you’re not good enough” voice.
 
Learn to take a timeout –
When you’re stressed, you may be more prone to angry outbursts. Learn to take a moment for a timeout before responding to something that angered you.
 
Be unavailable –
Sometimes it can be very stressful to feel like you always have to be there for others. At some point, it’s important to turn off your telephone(s) and close your email.
 
Just be there for yourself. You can even choose a regular time to do this.
 
Tell your friends and family in advance. This way they’ll understand why you’re not answering your phone or email.
 
Breathe deeply –
By themselves, meditation and slow, deep breathing may help to relieve stress. Deep breathing also may help remove toxins and relax muscles.
 
It’s also said to calm the mind.
 
Don’t set the stage –
Without meaning to, you might be setting the stage for everyday stresses. For example, if you don’t maintain your car, it may break down at the worst time.
 
Not taking care of your nutritional needs or your health can make trouble, too. Getting sick can really add to stress, especially trying to make up for the time lost after you get better.
 
Keep a healthy perspective –
Sometimes everything seems important and must be done right now. This is a recipe for overwhelm.
 
Try to keep a healthy perspective on things.
 
Remind yourself that a situation, decision, or “moment” may not really matter ten years from now.
 
JohnK 8-30-2018
 
 
 
man talking stressOverheard: “Adopting the right attitude can convert a negative stress into a positive one.”
 
                             ~Hans Selye
 
 
 
 
 
 
 
 
 
 
 

You Can Live Within Your Means

August 21, 2018 John Uncategorized No comments
living expensesLiving within your means is not as difficult as most of us make it out to be. It takes some discipline but it can be well worth the effort.
 
At the very least, you’ll be able to sleep at night knowing you aren’t burdened with a heavy debt load. If credit card debt is your weak point, take the scissors to those cards.
 
 
 
In fact, cut them up and cancel the accounts. This is the surest way to make sure you don’t get yourself into trouble by spending more than you make.
 
 
Subscribe to GenuLines- get CHI FOR YOURSELF guest information and more!
 
 
Don’t try to keep up with the Joneses. You know this tendency.
 
Your neighbor always seems to drive a new car. And, always buying the latest and greatest gadgets. That doesn’t mean you have to follow along.
 
What you might now not realize is that your neighbors aren’t living within their means. They could run into trouble if they have the wrong money mindset.
 
The interest on credit cards can be wicked. If you’re saddled with debt you could considering consolidating it.
 
This will give you one lower payment.
 
But don’t use credit excessively after you’ve refinanced. Otherwise, you’ll make the situation worse.
 
If you can’t get a consolidation loan, consider hitting up your family for a loan. This is not ideal since it can cause tension in the family.
 
But, it’s better than having huge interest charges added to your balance each month.
 
Show your family members an honest effort to pay them back. And do your best to pay them back quickly.
 
Living expenses don’t let up. For instance, when appliances break down you’ll have to replace them.
 
So you should always set aside some money each month as an emergency fund. Try to accumulate six months worth of cash for this.
 
For high ticket items that aren’t needed right away, consider using layaway plans. Retailers are bringing back this feature.
 
They know that some of us are overextended with consumer debt.
 
Look for quality when you’re shopping for necessary items. Look for the highest quality you can afford.
 
Over time quality usually outdoes low price and that can help keep you within your means.
 
JohnK 8-21-2018
 
 
 
 
 
man talking living Overheard: “There is no dignity quite so impressive, and no one independence quite so important, as living within your means.”
                           ~Calvin Coolidge
 
 
 
 
 
 
 
 

Are You Afraid of Failure?

August 16, 2018 John Uncategorized No comments

man a failureIt’s possible to be so afraid of failure that you’ll do everything imaginable to avoid it. You avoid taking chances because if things don’t work out you’ll look like a failure.

What’s worse, you constantly see successful people portrayed in the media. You think they must be either geniuses or naturals at what they do.

 

 

But if you look a little closer at these people’s lives you see a different picture. Their success often came after failures- sometimes lots of them.

 

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Failure is a great tool for figuring out what not to do the next time around. If something you tried didn’t work it’s no reason to give up on your project.

Use the experience as a road-map to reevaluate what went wrong and to adjust to try and make it work.

Sometimes, you may need some help since you won’t know why what you tried was a failure. In this case, it may be worth it to find a mentor who can look at what you’re doing and help you to get back on track.

This may cost you some money upfront. But good mentors are really worth it if they can produce results for you.

You might be prone to do things all by yourself. But influential people can be a big help.

Start with a search of biographies of famous people and what it took them to get where they are.

You can read about their accomplishments. And you’ll get a good idea of how they handled their setbacks.

Speaking of setbacks, those have a side benefit. They show others your tenacity.

With your continuing trouble-shooting and good attitude you’re primed for success.

Setbacks are a fact of life. Sometimes alternative measures are in order. Like a side job, for instance.

Focus on what works and scrap what doesn’t. You’ll keep heading in the right direction and you’ll learn new and important things, too.

If you use failure as a learning tool you’ll never stop learning. You’ll see improvement in most off of your life’s efforts.

It’s a simple formula. 1) Read about successful people. 2) Pay attention to what they do to succeed. 3) Put the same habits into your life.

It’s really a case of success begets success.

JohnK 8-16-2018

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man talking failureOverheard: “Failure is the condiment that gives success its flavor.”

~Truman Capote

 

 

 

 

 

 

 

 

5 Ways to Slow Down the Aging of Your Brain

August 8, 2018 John Uncategorized No comments

You’ve heard a lot about how brain function declines as you age. But science is finding that aging doesn’t have to dull your ability to think for yourself.

In fact, studies are showing that you can get smarter in your later years!

Chi For Yourself is big on the mind/body connection. And the following article offers some gentle reminders to help you keep that connection intact.

 

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ARTICLE:

 

Man explains brainYour brain is central to your thoughts and memories. Same goes for your behavior, judgment, reasoning, mood, and so much more.

So it’s critical that you do all that you can to slow down its aging process.

 

 

Here’s a look at some ways to help you do that.:

 

1. Don’t smoke –

There are so many reasons not to smoke. Another one to add to the list is the negative effects it has on your brain.

Smoking increases the development of atherosclerosis. That’s a big word for plaque buildup in your blood vessels, including those in your brain.

This plaque buildup then reduces the amount of oxygen getting to your brain cells.

2. Exercise your brain –

As an adult, you’ve learned how to create routines and methods of remembering things. But, you can get stuck in a rut of using your mind in the same way that requires little effort.

Your brain is made of many different neural pathways. and when you don’t change things a bit, your brain isn’t given the opportunity to exercise itself.

Your brain is amazing in that it can create new neural pathways, and adapt as you stimulate it. Stimulation of the adult brain builds and strengthens these pathways.

Ways to do this include learning new things.

For example, you want to build a website but you don’t know how. As you learn to do this you challenge your brain.

If you’re into music you can learn a new song. If music doesn’t do it for you think about learning a new language.

Most anything that will stretch your mind is a great way to exercise it. You can even take a different route home from work.

This will force you to use your mind as you plan which street to take next.

3. Eat a healthy diet –

Limit saturated fats and trans fats in your diet. Also be sure to cut down and limit your consumption of sugar.

Consuming quality calories can help keep your weight in check.

Studies show that cutting calories can slow your brain’s aging over the years.

Be sure to eat a variety of fruits and vegetables of all colors.

They’re full of antioxidants that fight free radical damage. Free radicals are responsible for cell aging.

Vitamins like B6 and B12, along with folic acid, are real standouts. They go a long way toward stalling age-related brain disease.

4. Exercise your body –

When you exercise, you increase blood flow throughout your body and your brain.

Try exercises that test coordination and concentration. Things like martial arts, aerobics or dance classes.

5. Visit your doctor and optometrist –

High blood pressure can affect brain health. It’s a condition that can lead to mini strokes and cognitive decline.

Both your doctor and optometrist can detect the potential for problems early on.

JohnK 8-8-2018
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man talking brainOverheard: I consider that a man’s brain originally is like a little empty attic, and you have to stock it with such furniture as you choose.
                     ~Arthur Conan Doyle

 

 

 

 

 

 

 

 

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