Tag Archive for coping with stress

Identify What Is Causing Your Stress

March 11, 2024 John Uncategorized No comments

Identify What Is Causing Your Stress

All the stress-reduction techniques in the world are of little value if you don’t find the cause of your stress. You could exercise until you pass out.

But if you still can’t make your mortgage payment, the problem still doesn’t go away. When you find the cause, you can take steps to help yourself reduce the stress.

Taking the example of not paying your mortgage, you want to find a quick solution. But, you don’t want to use a shady looking online loan service, for instance.

They charge very high rates with interest calculated on a daily basis.

Taking advantage of one of these services will increase your stress. And you’ll be stuck with a higher payment.

Work Problem?

Your stress may have something to do with a coworker. Let’s say they’re lagging behind in their work, and it’s bringing your whole team down.

One solution is to help the lagging member with his or her work. But, try to show them ways to get work done faster, so it doesn’t happen again in the future.

It could be that your procrastination on something important is a stressor. You need to reverse that right away.

The situation is likely to get worse. For instance, you’re letting a slow leak in your home keep building.

This is going to make it tougher to handle when it becomes a large leak. If you’re not capable of fixing the leak yourself, hire a professional.

In the above cases you would have dealt with the actual cause of the stress points. You could try meditating or getting involved in extreme sports.

Those will help reduce your stress to some degree. But, they wouldn’t do much to remedy the situation.

Dig Deeper

Find what’s causing the stress. Take actions based on that.

Now, stress reduction techniques not related to the cause can still help. They can help you relax, which can get you to think about solutions to the problem.

The techniques can also help to lower your blood pressure and heart rate. When you’re calmer, you’ll find solutions much quicker.

In most cases, you’ll be able to determine what is stressing you out. There are situations where you become anxious, and you are not sure why.

Do what you can to make that a temporary condition. Should it become more long-term, consider getting help before it gets out of control.

JohnK 3-11-2024
chiforyourself.com

Overheard: “Adopting the right attitude can convert a negative stress into a positive one”

– Hans Selye

7 Ways to Use Mindfulness to Attack Worry

February 13, 2023 John Uncategorized No comments

Dealing with worry can lead you to all types of coping strategies, including substances. This can spiral out of hand in a big hurry.

There’s another way of dealing, and GenuLines has a list of pointers for your consideration

7 Ways To Use Mindfulness To Attack Worry

You freeze when it happens. You don’t know what to do or how to move forward.

Your thoughts circle like vultures, waiting for your inevitable demise.

It’s only a matter of time. Worry has a way of derailing everything in your day.

Using mindfulness, though, is a quick, easy way to get things back on track.

Stay in the Moment

Take a step back to examine the worrying thought. Start with the acceptance of the thought itself.

This is the heart of mindfulness.

Trying to ignore the worry only makes it worse. By giving the thought your attention, and then placing a label on it, you take power away from it.

For example, let’s say you have money worries. You might start by telling yourself, “Yes, I am worried about paying the bills this month.”

Find the Emotions

Once you’ve labeled your worries, identify the emotion accompanying it. Once you’ve got this, be honest with yourself.

What do these emotions make you feel like doing?

Kill the Worry with Normalcy

Instead of avoiding the worry, pay mindful attention to it. Remind yourself that this worry is normal.

Do this every time it comes up. In time it’ll seem less threatening.

Look for Patterns

Do these worries creep up at certain times? Using mindfulness means you’re paying attention to your thoughts in the moment.

Understanding what sets you off is a great way to keep the worrying thought from happening at all. You’ll find yourself catching those damaging thoughts much faster.

And you’ll be able to shut them down that much faster.

Redirect

With mindfulness, you’re very much aware of the worries the moment they begin. You’re capable of taking control of them.

And you can switch them something else immediately, putting your attention there instead.

Allow the Emotion to Play Out

Worry comes with a slew of negative emotions. Mindfulness means you’re aware of what you’re feeling right now.

If you find yourself falling into the fears and anxiety coupled with worry, let them play out. Imagine watching them from a distance, rather than suppressing them.

This will let them dissipate in a natural way rather than escalate.

Flip it Around

Worried about trying something new? Rather than avoid it, try it anyway.

Handle the worries you know are irrational with action. More often than not, you’ll find you had nothing to worry about in the first place.

But keep this in mind. Sometimes worry is there for a good reason. Be careful which worries you challenge.

Remember, the whole point of mindfulness. You want to be in the moment and pay very close attention to what’s going on both inside and out.

Worry doesn’t bear up under such close scrutiny. If all you do is pay attention you’ll change the game in a big way. .

JohnK 2-13-2023

chiforyourself.com

Overheard: “You probably wouldn’t worry about what people think of you if you could know how seldom they do.”

~ Olin Miller

Anatomy Of A Great Day Of Wellness

January 24, 2022 John Uncategorized No comments

Bringing you wellness practices and information has been a GenuLines hallmark for years. Today we’ll break down the idea of wellness into segments that can add up to wellness for you.

Anatomy Of A Great Day Of Wellness

Living in difficult times doesn’t have to be joyless. You can know joy using the right mindset and a lifestyle that promotes robust wellness.

In designing great days for the long run, there is a certain standard you’ll want to follow. Today your vital organs could be at their best but that may not hold tomorrow.

Wholesome health is more than good eating habits and a workout routine.

Sustainable Sleeping Patterns

Sleep cycles have to be a consistent contributor to your daily routine. Without enough sleep, your vital organs get into overdrive.

This leads to fatigue and loss of mental sharpness. This makes you ineffective in any work environment and a couple of hours end up feeling like a lifetime.

Poor sleeping patterns can lead to binge eating. This brings on complications like obesity, diabetes and heart disease.

And you could experience grogginess and premature aging.

Morning Stretches

Not everyone is a morning person. Many folks struggle to wake up and when they do, they’re like zombies around the house.

Stretching is beneficial for different muscle groups and joints. It also improves blood circulation to the entire body and stimulates a pleasant mood.

The American College of Sports Medicine looked at stretching to start your day. It found you get a burst of energy. more flexibility, and it enhances your coordination.

It’s great for your posture, too.

Wholesome Meals and Hydration

The food you eat makes a big difference in your day. Balance is key here,

Think proteins, fiber, nutritious carbohydrates, fats, and vitamins. These will sustain your energy levels all day.

Plan ahead for meals. You’ll avoid fumbling over menus or stuffing yourself with junk food.

There’s no nutritional value in eating processed food. And due to their high salt content, they leave you susceptible to high blood pressure.

While junk foods overwork your vital organs.

In little time you’ll feel hungry and fatigued. Your healthy diet should include proper hydration throughout the day.

Drinking 2-3 liters daily is not only refreshing but also elevates your moods. You depend on water to function and great days demand efficiency from your whole system.

Routine Exercise

Consistent movement is a key to a long healthy life. It also improves the quality of your lifestyle.

Having an exercise routine that you actually enjoy keeps you vigorous. You handle the challenges that come your way.

And you look good while doing it.

Exercising also increases your bone density and boosts your immunity. Breaking a sweat after a long day in the office is a great way to unwind and stay healthy.

Managing Stress

An active life is often characterized by stress. This might take a toll on you if you lack functional coping mechanisms.

There are lots of ways of dealing with stress as it happens.

Remember to breathe and stay composed. A clear mind can solve problems rather than escalating the situation.

A great day is the sum of all the little efforts that create the right environment for you to thrive. It’s vital to maintain a positive self-image.

Treating yourself well helps make life worth living.

JohnK 1-24-2022

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Overheard: “It is health that is real wealth and not pieces of gold and silver.”

~Mahatma Gandhi

Make Wellness A Habit In Every Part Of Your Day

October 4, 2021 John Uncategorized No comments

Life happens, and wellness can sometimes be one of its casualties. This is especially true during these stressful times.

But this GenuLines list of suggestions can get you thinking about and doing the things to keep you in the wellness zone.

Make Wellness A Habit In Every Part Of Your Day

We often become distracted by what life throws at us. This leads to neglect of our own well-being.

Days can be fast paced. But seldom do we slow down to think about the importance of maintaining your wellbeing.

Stress is commonplace in the modern world. Think of how driving to work in gridlock traffic can make you a basket case.

The good news is that you can make better choices and develop good habits. You can make wellness a part of your every day routine…

Make a Decision and Stick to it

So first off, you’ll need to make the decision to live a healthy lifestyle. This is a step that many of us avoid.

We give up and revert back to our original way of everyday living. Well, wellness is a decision (As simplistic as it seems) and it’s a necessary one for everyone.

How Can We Make Wellness a Habit?

You form habits when you do something over and over again until it becomes ingrained within you. It’s like you’ve rewired your brain. It makes certain choices that are automatic.

So, here are a few ways you can make wellness a habit every single day…

• Set an alarm clock.

• Make healthy diet choices.

• Plan an exercise routine.

• Make time every day to do one thing you enjoy.

• Spend more time with friends and family.

Do these things each day and at the very least, you’ll notice improved wellness. We need discipline and there’s no other way to go about it.

Especially in the fast-paced world we’re so accustomed to.

Alarm clock

Setting an alarm clock to wake up early is a good way to start your day. The good thing is we know exactly why we’re waking up early… to get things done!

Diet

The nutritional choices we make are crucial to physical wellness. Feeding our body live foods (Vegetables, fruits, lean meats, grains etc.) will make us feel good.

And it gives us energy for the days ahead.

Daily exercise

Exercise has so many benefits. They range from improving mental health to creating stronger and more capable bodies.

Daily exercise can help you prevent chronic disease. These include Type 2 Diabetes,

Heart Disease and Osteoporosis.

That’s how powerful getting the body moving is.

Enjoy life

We tend to get too focused on things like work, personal issues, and relationships. But why can’t we take the time to laugh and enjoy being in the moment?

It’s so important to relieve stress by putting worry aside for a little bit each day to focus on leisure activity. We’re not meant to stay in fight or flight mode.

And having leisure time cuts the stress that can interfere with out wellness.

Have healthy relationships

The relationships we develop and maintain in life are essential for wellness. Having a sense of worth often comes from the love and appreciation of other people.

Let’s face it, the reason for our existence is to coexist with others so we can come together to function as a society. Friends and family can give a nice boost to our self-confidence and happiness.

Make Wellness a Daily Habit

Decide to make a decision to live every day in a state of wellness. Follow the steps in this article and you’ll have a good start toward creating healthy every day habits.

Wellness is the key to our ability to be productive and effective in every day life.

JohnK 10-4-2021

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Overheard: “The greatest wealth is health”

~Virgil

Tips to Develop Your Money and Your Life

September 20, 2021 John Uncategorized No comments

Money is at the center of so many of our problems. Too many to mention here.

What’s worthy of mention is ways to deal with this, and GenuLines is right on the money with help for you.

Tips to Develop Your Money And Your Life

One of the biggest pressure points for families is that of financial stress. When your

financial house is in order the other parts of your life seem to falls into place.

For most of us financial planning was not a part of high school or college curriculum. No lessons on checkbooks or 401k’s or emergency expenditures.

Without balancing your life’s money issues it’s tough to have balance in other areas. Unfortunately, money controls much of our thought patterns, time, and worries.

Figure Out Your Spending Habits

Learn your financial patterns. Then have a sit-down money talk with your partner.

Do this whether you’re a spendthrift or a frugal financier.

The Spendthrift

If you have no interest in where money comes from or how to manage it, you’ll find that money will manage you. Spending more than you earn is never a good practice.

Sit down with your finances.

Figure out what’s coming in. What’s going out.

And keep the difference for yourself as spendable income.

It is that simple. Living above your means is something that you dont want to do, ever.

Living above your means is never a win/win situation.

The Frugal Financier

If you won’t part with a penny, much less a dime, you’ll have a hard time relating to anyone about money. There’s got to be some wiggle room for playing hard much the same as working hard.

No one admires someone who won’t part with one red cent, even for fun.

Get Together with Your Financial Partner

You and your financial partner can put your differences to work in your favor. Come up with ways to meet somewhere in the middle.

Compromise is key in a relationship.

And what better way to incorporate that tool than to use it in your financial life.

JohnK 9-20-2021

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Overheard: “Too many people spend money they earned..to buy things they don’t want..to impress people that they don’t like”

~Will Rogers

Anger Management 101

September 13, 2021 John Uncategorized No comments

Your anger can be a terrible master. It will create a lot of problems in your life if not reigned in.

So with that in mind, GenuLines looks at ways to keep the angry tendencies at bay.

Anger Management 101

Anger is a powerful emotion. Learning how to manage it can be difficult.

Yet, not impossible.

The problem isn’t that you get angry; the problem is in the way you express your anger. While anger is a normal and natural emotion, it can be overwhelming if not dealt with in the right way.

When you allow your anger to take over, it has a negative effect on your life. This is a sign that it’s time to make important changes to how you handle your emotions.

Allowing anger to take over can be very unhealthy. You can hurt yourself or someone you care about.

There are certain steps you have to go through to be able to cope with your anger in a healthy and productive way. We rounded up some of these tried-and-true techniques to help you cope with your anger.

You may have heard of some of them, but don’t knock any of them until you’ve tried each one several times.

Remember, the more you practice, the better you’ll get at controlling your anger. So, the next time you’re in a situation that gets your blood boiling, try these tips.

Deep Breathing

This helps you take the time to think about the situation. It gives you time to calm down rather than immediately lashing out.

Taking a few deep breaths also boosts blood flow to your brain. The more oxygen going to your brain, the more rational your thoughts and behavior will be.

Want to take it a step further? Do a slow count.

You can count up to 10 as you breathe in and out. Or you can count backward from 100.

Take the time to think about what number comes next. This effort will shift your focus and distract you from what’s making you angry.

When you disconnect yourself from the event that’s making you flustered, you’re less likely to act out. Taking some time to moderate your anger is a healthy and smart way to manage your anger.

Acknowledge Your Emotions

Start by accepting your anger. Tell yourself that it’s okay to be angry, but it’s not okay to let it out on others in a destructive way.

Be true to yourself. If you feel there are any negative issues from your past holding you back, find a way to deal with them.

There are several things you can do to move past painful memories, like

Write your thoughts and feelings in a journal

Find local support groups

Counseling or therapy

Practice yoga and meditation

Look Inward

Reflecting inward can help you see things from a different vantage point. Seeing things from a different viewpoint gives you clarity.

As a result, you can deal with the situation in a calm, relaxed manner.

Also, take a moment to ask yourself if the person who angered you actually meant to harm you. Or was it unintentional?

Looking at the situation from a 3rd person viewpoint is a terrific coping mechanism. You’ll be able to reach an amicable understanding and be respectful of yourself and others.

Learn Your Flashpoints

We all have certain people or places that make us angry. Thinking about them makes your temper soar.

To avoid seething with anger over someone or something learn your flashpoints. Start by figuring out what makes you angry.

Once you’ve identified your triggers, you’ll be better equipped at handling them. For example, let’s say you always take a certain route to work, but it’s always congested and that makes you angry.

Why not look for a different route and spare yourself the aggravation of wasting time in traffic?

Do Something You Love

Anger is a very intense emotion. To balance it out, you need to take up a hobby or activity you enjoy.

Creative activities like drawing, painting, or playing a musical instrument. These can benefit your mental health.

In fact, the more time you spend on creative pastimes, the less angry and stressed you’ll feel.

Other hobbies include physical activities like hiking, kickboxing, and cycling. Even taking a 10-minute stroll in the park can uplift your mental wellbeing.

These activities can help release pent-up negative energy in a healthy and safe way. Not only that, but exercise also stimulates your brain to release more feel-good hormones.

So, you don’t only get better at controlling your anger, you also feel happier and more resilient.

JohnK 9-13-2021

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Overheard: “Anger makes us feel so isolated”

~Fred Rogers

Don’t Let Chronic Stress Be A Killer

July 26, 2021 John 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.

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

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Overheard: “A crust eaten in peace is better than a banquet partaken in anxiety.”

~Aesop

Declutter Your Mind In 5 Steps

November 30, 2020 John Uncategorized No comments

It’s common to declutter in the spring. Throwing away stuff that’s outlived its usefulness feels good.

GenuLines has some ideas on decluttering your mind that will feel pretty good, too.

(Listen to this post by clicking here)

Declutter Your Mind In 5 Steps

When it comes to decluttering your home, you might decide to put everything you throw

out on eBay. But decluttering your mind is a little trickier.

Here are a few ways to declutter your mind.

#1: Declutter your space

This one is pretty obvious. With fewer things in your field of vision, you have less garbage to stew over and worry about.

This frees up space in your mind.

#2: Declutter your schedule

Another thing that can drive you crazy is the constant rush from one activity to another. Take a look at your schedule and start eliminating things that aren’t necessary.

With fewer ingredients in your stressful stew, you’ll make your day a little calmer.

#3: Unplug from the party

Would you be able to get any rest if you were attending a party of several thousand people? I’m talking, like Times Square on New Year’s Eve.

That’s pretty much what’s going on with your smartphone, tapped in as you no doubt are to social media networks. The pings, dings, and rings from your contacts are all adding small but unhealthy doses of stress to your day.

#4: Practice mindfulness

Mindfulness is all about engaging with the present in a fully, alive way. There are lots of ways to practice mindfulness.

One is meditation. Another could be fixing your stare at an object (like a candle) and noticing your thoughts.

Mindfulness can contribute to increased concentration and a decluttered mind.

#5: Let go

Sometimes it’s best to let old memories die. These can range from broken relationships to diabolical bosses.

We tend to have a whole lot of backstory spinning in the recesses of our minds. Let it all go, and like a faster-operating computer, you’ll find your mind in a much more free and easy state.

JohnK 11-30-2020

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Overheard: “For every minute spent in organizing, an hour is earned“

~Benjamin Franklin

Article image by Gerd Altmann from Pixabay

How Meditation Can Benefit Your Motivation

November 16, 2020 John Uncategorized No comments

Meditation might not be your first thought when your motivation is on the wane. But GenuLines knows that it can be a go-to tool for those times when you lose your spark,

(You can listen to this article by clicking on here)

How Meditation Can Benefit Your Motivation

The downward spiral of low motivation can seem like an impossible cycle to break. During those times productivity and accomplishment can seem like unattainable goals.

There is one simple tool you may not have considered before that can get you back on track, and that’s meditation. It’s an exercise that goes well beyond providing relaxation.

Focus and Concentration

Focus and concentration are by-products of meditation. But don’t force the issue.

This could have a negative effect on your motivation.

Increased Happiness

More and more of us are being diagnosed with depression. It’s no surprise that happy people tend to have more energy and higher self-confidence.

And motivation raises happiness by helping release the brain’s “happiness hormones.” When you’re feeling more positive, you’re likely to have more desire to get things done.

Less Stress

Meditation leads to a more relaxed state. This is due to the way it allows the brain to slow down as it receives sensory input.

This relaxation and improved processing leads to reduced feelings of stress and overwhelm. With less stress comes a feeling of more control, which then fuels your motivation.

Positive Thinking

One of the biggest killers of motivation is negative thinking. A pessimistic view can come from many sources.

Think depression, poor habits, or general life difficulties.

The beauty of meditation is that it “rewires” brain patterns. This process encourages more positive thought patterns.

The result is a reset that helps you become more motivated.

Clarified Goals and Purpose

Taking time each day for meditation can give you a great deal of insight. This helps with reassessing what’s most important in your life.

When you have a better picture of your priorities, your goals and life’s purpose become clearer. Knowing where you want to go kicks your motivation into high gear.

And you’ll feel a greater urgency to take the necessary steps on the path to your dreams.

The benefits of meditation for increased motivation are many. There are various types of meditation.

You can begin to research on your own or find a teacher who can help you develop a practice that works for you. What’s most important is that you get started.

And maintain consistency in your meditation practice to get the most effective results. Soon you’ll be tackling your to-do list and pursuing the life goals that matter with renewed vigor.

JohnK 11-16-2020

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