Tag Archive for mindfulness

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.

Your Stress Doesn’t Have to Own You

Stress 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.

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

chiforyourself.com home page

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

~Hans Selye

You Can Find Joy In Challenging Times

April 15, 2020 John Uncategorized No comments

“There’s no joy in Mudville” is a line from the poem “Casey At The Bat.” Today there doesn’t seem to be joy anwhere in the world.

But GenuLines reminds you can build a foundation of joy, even in an age of social isolation.

(listen to this article by clicking on the radio image or scroll down to read)

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You Can Find Joy In Challenging Times

They are life’s ups and downs. A constant fluctuation of emotional highs and lows.

We spend most of our time in a rather even, mundane state of emotional normalcy.

This is broken up by peaks of the best times and unfortunately, valleys when nothing goes right.

The lows of everyday life are tough. But in times of crisis such as a worldwide pandemic, they only intensify.

Daily news of death, isolation, fear, grief, and loss can strip us of our joy. And, this can lead to depression.

While you can’t control what happens outside your door, you CAN control yourself. There are things you can do to maintain a positive and even joyful mindset.

Let’s look at three of them.

Surround Yourself With The Right People

It’s often said that we are the sum total of the five people we surround ourselves with most often. If so, make sure you get the right people around you.

Many times when life is beating us up, we retreat into the solitude of our home. We want to throw the covers over our heads and be alone with our thoughts.

Sometimes periods of solitude are healthy and necessary. Right now, isolation is the norm as we experience a health crisis.

But when you find your spirits cratering you feel robbed of your joy. So connecting with joyful types is crucial.

It’s not hard to stay connected to them during Shelter In Place orders. Technology has seen to that.

• Face Time on iPhones and Video calls on Android

• Skype

• A simple phone call

• Email

• Text

• Zoom and other video conferencing software can safely bring together friends and family.

• Good old-fashioned letter writing

Remember That Nothing Is Permanent

The time-honored adage says “THIS TOO SHALL PASS.” It would suggest that nothing in life is permanent.

So we tend to see extreme happiness and joy as temporary, and we play them down.

Yet keeping this expression in mind during the low times can be very beneficial. Whatever you’re going through, no matter how bad it may be, it WILL pass.

And consider this. Most of the difficult times you experience in life will end without any extra effort on your part.

It’s so easy to get into a mindset of having to put out a huge amount of effort to make something bad go away.

This is possible but most of the time TIME is the only remedy for tough situations. To maximize your joy in hard times, remember that your situation is not the way things are.

It’s the way they are RIGHT NOW.

Base Your Happiness On Yourself

So far we’ve discussed how life takes us through highs and lows. And that nothing lasts forever.

There’s one more thing to keep in mind during the best AND the worst periods.

To have more consistent joy never let your circumstances dictate your attitude.

Elation in good times and near despair during the bad can cause emotional exhaustion.

Stable, consistent, sustainable joy can only be created and found within yourself.

Life is far less about what happens to you than it is how you react to it.

You are in charge of how you feel. Don’t fall into the routine of letting happiness get to your head and failure to your heart.

JohnK 4-15-2020

chiforyourself.com home

Overheard: “Joy is untouched by circumstance”

~Anonymous

Article image by Tim Mossholder on Unsplash

Junk Food Is NOT Food, It’s Junk

April 1, 2020 John Uncategorized No comments

Are you a junk food junkie? Today GenuLines gives you an idea of what you’re taking into your body.

You may want to re-consider.

(You can listen to this article by clicking on below or scroll down to read)

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Junk Food Is NOT Food, It’s Junk

Marketing can be a powerful tool. How so?

Well, think about it. Marketing can fool the masses into believing things are good for them when they’re not.

This opens the door for, say, the pharmaceutical companies to come in.

Many junk foods are so processed that their original products disappear. The fact is, junk food is NOT FOOD, it’s junk.

Need more information about processed food? Consider:

They’re Loaded With Sodium

A lot of our daily sodium consumption comes from processed rather than whole food. So many foods contain excessive sodium yet you’re unlikely to realize it.

For example, you may not have a natural liking for “salty foods”, but you love sweets. That sugary soda you’re drinking is also loaded with a sodium derivative, even though you can’t taste it.

Such are the hidden dangers of processed food.

Loading Up On Simple Sugars

If you rely on processed foods for “nourishment”, you’re falling short. You may often find yourself constipated if you use junk food for sustenance.

This is due to a lack of complex carbs and fiber. Simple carbohydrates enter the bloodstream and are quickly absorbed.

The result is blood sugar disruption.

Natural foods have more complex carbs that are low on the Glycemic Index. They have more fiber that promotes digestive health and regularity.

Processed Foods Contain Artificial Fats

It’s wrong to think all fats are bad. In fact, natural fats are ALL good for us and even essential. But it’s a different story for trans fats.

Trans fat is a modified variety of oil that allows it to remain solid at room temperature. Oils are usually liquid at room temperature.

This kind of fat is pro-inflammatory.

Inflammation speeds up aging and contributes to many of our chronic diseases. The list includes high blood pressure, diabetes, and heart disease.

Many Processed Foods Contain Anti-Nutrients

One such anti-nutrient is the white potato. It prevents the absorption of other nutrients.

This brings down the nutritional value of the entire meal. And guess what?

White potatoes are a favorite ingredient in processed food.

White potato is cheap, and some say, tastier than sweet potatoes. This helps increase the profits of big brand junk food companies.

Preservatives And Additives

Food doesn’t keep for months without spoiling or turning rancid. So how does processed food last so long?

You can thank additives and preservatives. They’re chemicals for the most part.

And they extend the shelf life of food.

Are they helpful? Sometimes, definitely.

But more often than not, they’re a hazard to your health.

Many are “safe” in very, very low concentrations and approved for human consumption by the FDA. But they’re often used in amounts far exceeding their safe limit.

And their consumption is more than occasional.

Conclusion

Processed foods are far from natural- even with the word “natural” on the label. And many are genetically modified.

There’s been a lot of debate in this area, too. If you’re in doubt eat whole foods, closest to their original source.

JohnK 4-1-2020

chiforyourself.com home

Overheard: “Nourish the mind like you would your body. The Mind cannot survive on junk food.”

~Jim Rohn

6 Tips For Building Optimism Into Your Life

March 25, 2020 John Uncategorized No comments

Seen much optimism lately? Me too.

But, you can begin to change things and GenuLines wants to put you on the path!

(You can listen to this article by clicking on below, or scroll down to read)

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6 Tips For Building Optimism Into Your Life

Optimism…it’s a four-syllable word for something that can be harder to find than diamonds in South Africa.

But believe it or not, you can tap into the earth of your surroundings and dig up a rich store of feel-good.

Here are a few ways to do that.

#1: Find the laughter

You won’t have to go far to find it. Start with Youtube and social media.

No shortage of funny memes, videos, vines, and more here. You could also rent a funny movie, watch stand up comedy, or hang out with funny people.

Laughter will lead you to smile, and smiling will lead you to feel good. Which brings us to our next point.

#2: Turn the frown upside down

It’s hard to believe that something like smiling can improve your mood. But studies have linked outward acts of happiness to an internal shift.

Practice by looking in the mirror and smiling, even it if feels cheesy, stupid, and inauthentic. Hold your smile for a minute, two minutes, or more…see how long you can go.

Start the day off with a smile, and make a conscious effort to smile more.

#3: Use positive words

Studies have shown and confirmed what spiritual traditions have long held. Words can shape the reality around you.

If you want to build a more positive vibe, try using more positive words. Scrap the negative talk about yourself and others, too.

#4: Find positive people

The impact of those we hang out with is enormous. Avoid negative influences and people who bring you down with complaining and criticism.

Misery loves company, the old adage goes. And these people will send you into a downward spiral.

Be with friends who are upbeat, positive, and happy, and their resilience and optimism will rub off on you.

#5: Stay healthy

If you’re feeling tired and sick, it’s easy to get irritable and negative. By contrast, try maintaining an active lifestyle of healthy choices.

These will maximize your energy levels and build you up. It’s easier to be upbeat and happy when you feel good inside and out.

#6: Spirituality and/or self-actualization

Most spiritual traditions promote a positive outlook on life. Not keen on organized religion?

Find something that can provide a positive outlet. Like exercise, music, art, or reading.

Yes, positive words can turn your perspective around. And filling your heart and mind with good stuff will help optimism come easier.

JohnK 3-25-2020

chiforyourself.com home

Overheard: “Keep looking up…. That’s the secret of life”

~Snoopy

Article photo by Joseph Greve on Unsplash

Patience Is A Virture And It Can Be Yours

March 11, 2020 John Uncategorized No comments

So patience is a virtue. Well, let’s get a definition of virtue.

Merriam Webster defines patience as “the ability to remain calm and not become annoyed when dealing with problems or with difficult people.” Simple but not always easy!

GenuLines drills down a bit deeper to help bring patience a little closer to you

(Listen to the article by clicking on below or scroll down to read)

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Patience is a Virtue And It Can Be Yours

Patience is one of those things that can make life go more smoothly. But, a lack of patience can cause serious problems, even health issues.

Some of life’s irritants move us to squeeze a little harder on the hair-trigger of impatience. But we can learn to overcome and enjoy life one day or even one minute at a time,

Circumstances

What triggers your impatience? For some, it’s certain situations or circumstances, such as a job or a family problem.

Others may lose their patience when they’re driving or cooking. Impatience with job or family situation can be especially tough to address – and even harder to fix.

A good start though is to acknowledge it. Then focus on anything that may help relieve tension.

Seek help

Work toward focusing on pleasant things in your life. If a certain task at your job is causing your impatience ask your supervisor or co-worker for help.

They may be able to offer help or suggestions.

Also, they may have a better way of dealing with it or be able to adjust your workload. The problem with many of us is that we don’t want to ask for help.

We want to be able to take on everything even though we aren’t able to do it.

If it’s a family situation the best way to handle it may be to talk about it, which can be difficult.

Again, many tend to shy away or avoid difficult situations.

But, getting it out in the open and talking about it is often the best solution. Seek outside help if a difficult challenge amps up the impatience.

The problem itself may not cause the impatience. But it may trigger something in you that causes you to be impatient.

Focus on other things

Impatience can affect your driving, housework, or other routine tasks. Be ready by conditioning yourself to relax and focus on your breath.

You could try relaxing before you start or listening to music while doing any of these tasks. This is where gratitude comes in.

Be grateful that you can do routine tasks.

Some only imagine cooking or driving but aren’t able to for any number of reasons. Keep this in mind during the tense moments.

It’ll help you to focus on the task at hand, but it may also make you more patient.

JohnK 3-11-2020

chiforyourself.com home

Overheard: “A man who is a master of patience is master of everything else.”

~George Savile

Article Image by ErikaWittlieb from Pixabay

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)

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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.

If 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

ChiForYourself.com home page

Overheard: “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

2020 Vision For a New Year

January 1, 2020 John Uncategorized No comments

So 2020 has arrived. You’ve looked forward to it. ‘Gonna make lots of changes. But will you actually make those changes?

GenuLines is here to take inventory of some of the most popular resolutions, and to add a few you may want to consider.

We begin with a look back at a GenuLines post from 2011

Ready..set..2020!

We’re off to the resolution races- lose 20 pounds, move to a nicer address, take that tropical vacation.

As we move into another year I know that many of us are asking: What is it that really matters this year?

Are your New Year’s resolutions about the small things–getting organized, losing weight, getting in shape, being a little kinder…or about something wider and deeper?

There’s nothing wrong with making small commitments, but are they enough for you and who you intend to become, what you know you must do in this world?

Or are you ready to step into something bigger and more radical–daring to fulfill your passion to evolve not only a better self but a better world and a more enlightened future?

May I suggest some inward inspection to start the process? Ask yourself:

What is happening in my life?
How is my health?
How is/are my relationship(s)? Really, how are they?
How are my finances?
Do I enjoy my work?

Just a few ideas to take care of the inner self so that the outer results might be more satisfying.

Happy New Year!

JohnK 1-1-2020

chiforyourself.com home

Overheard: “Every new beginning comes from some other beginning’s end.”

~Seneca

Article Photo by Kelly Sikkema on Unsplash

Learn the Facts Before Passing Judgment

November 26, 2019 John Uncategorized No comments

Mark Twain once said, “facts are stubborn things.” And GenuLines knows that not checking the facts can kick you like a stubborn mule!

Learn the Facts Before Passing Judgment

Adversity often occurs when people react without having all the facts. Sometimes, they’ll think they have the facts but they’ve learned the wrong information.

Avoiding these situations is a matter of getting the facts and making sure they”re correct.

When you have the facts on your side, you can present your argument.

Further, you will be less likely to make a judgment about a situation because the facts back it up. This will prevent you from getting yourself and others into any trouble.

The internet offers us a vast pool of information. But people tend to be too willing to trust any information they find.

They get a false sense of security, believing that the first search engine results are the best. That’s not always the case.

Search engine results change with time. You can get different results from one search to the next on the same search engine.

Look for a variety of sources that you believe carry authority.

For instance, when you look for medical advice, don’t stop at a site such as WebMD.com and call it quits. While this website may have qualified advice, it’s not the only source.

Another could be the Journal of The American Medical Association (JAMA) website.

When you find other websites, look for sources that the articles cite.

Are they valid sources?

Check to make sure they’re from authoritative people.

Watch for red flags. Like blogs that make claims but don’t cite sources.

Anyone can create a blog, and have it published in minutes. They’re free to publish whatever they like.

That’s why readers must be critical of every source they treat as fact.

There’s nothing wrong with a blogger posting an obvious opinion piece. But, don’t accept the post as fact.

Treat it as a good starting point for your research.

You’ll hear people cite Wikipedia.org as a source for their facts. While that resource has gotten better at fact-checking, don’t lose sight that anyone can add and make changes to it.

Still, it does have some uses. At the end of most articles, there’s a wealth of resources and links that authors often include.

Use them for further research.

JohnK 11-26-2019

chiforyourself.com home

Overheard: “There is nothing more deceptive than an obvious fact.”

~Arthur Conan Doyle (The Boscombe Valley Mystery)

Post image by Image by Gerd Altmann from Pixabay

Your Children May Not Trust Themselves

October 8, 2019 John Uncategorized No comments

You say you don’t trust yourself? Did you know that the same feelings can filter down to your kids too?

Your Children May Not Trust Themselves

Lack of self-trust is far from uncommon. It’s possible that you developed this tendency while you were growing up.

You can pick it up as a kid and carry it into your adult life. You pass it on to your kids, and they do the same to theirs.

Your actions and exchanges may be subtle. Your kids will hear what you and your spouse talk about as well as discussions by, or with, other family members.

You may well do things that you’re not even aware of, but your kids will pick up on those, too.

It’s a difficult situation because you want your kids to be safe. But you don’t want to suggest that they give a pass to everyone without question.

A delicate balance

Trusting yourself requires trusting others. That’s where the difficulty can creep in.

You’ve likely been burned by a few people enough times to warrant your caution. But, these experiences can also resonate with your children.

Aim for a balance. You want them to trust certain people while remaining mindful through the process.

Of course, you want to teach your kids always to be trustworthy themselves, even if others don’t respond in kind.

Minus that, self-trust will be near impossible.

If they let others down, they won’t have any reason to develop an internal trust. So you and your partner will want to doublecheck your own trustworthiness.

You may be trustworthy toward kids but not to other people. That can send the wrong signals to kids if you tell them they should be trustworthy to others.

It will leave them confused and unsure of what to do. In the long run, they’ll be untrustworthy, and they won’t develop self-trust.

Be sure to talk to your kids to help them develop the balance between caution and trust. If they have questions, be open to answering them.

Try not to take offense if they say you’re sending mixed signals with regards to trust. Find a balance and your kids will likely find it too.

Your family will have the necessary means to trust each other and yourselves. It’s not easy, but it’s definitely worth the effort.

You just have to keep at it.

JohnK 1-8-2019

chiforyourself.com home

Overheard: “Learning to trust is one of life’s most difficult tasks.”

~Isaac Watts

Teaching Kids About Routine Through Chores

September 10, 2019 John Uncategorized No comments

Chances are you don’t think much about your daily routine. Your kids probably don’t think much about routine, either.

But in this article, GenuLines looks at teaching about routine while getting some things done around the house!

Teaching Kids About Routine Through Chores

Give kids their chores and you can expect to hear some moaning and groaning. Even if you tie the chores to an allowance.

They’ll be happy on payday, but not thrilled to know they have to work for the bucks.

But, giving your kids chores teaches them much more than work for pay. Often there are considerations that go with the chores.

For instance, they’ll have to check the oil before using the lawnmower. They’ll have to make sure the mower has enough gas.

And, of course, they’ve got to know how to start it.

If weed-whacking is part of the job they’ll need to learn that that comes first. Kids will also learn they have to do their chores on a regular basis.

This routine instills in them the idea of a work ethic. Sticking with the mowing example, the kids will most likely have to do this once per week.

Easy does it

Even tasks that seem easy and don’t need a routine will have some sort of process. For instance, before kids load and run the dishwasher they’ll have to rinse some of the dishes.

They’ll have to load the machine in a way that none of the wash load breaks. Then, they load the soap dispenser and turn on the machine.

It’s a process much like any other.

You may not have thought about this but video games can teach kids about how to use routines to their benefit. Many of the games go through sequences and steps for advancing to the next round.

Knowing these steps keeps the game fun and interesting.

School sports for kids mean coaches and drills. These drills teach them the techniques needed to win games.

You can think of those as routines.

They’re meant to help the kids use the skills when they’re playing the game. The more they do the drills, the less they’ll need to think about what to do when they start playing.

The routines kids learn from their chores will carry through to their adult life. When they start their working life, they’ll be well versed in processes and routines.

JohnK 9-10-2019

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Overheard: “Routine, in an intelligent man, is a sign of ambition.”

~W. H. Auden