7 Ways to Better Deal With Change




Change, well it’s inevitable in life. In fact, it’s one of the most constant things that we can count on happening in our day to day lives. Most people fear change and not only that, worry about it before it even happens. Instead of worrying about change, here are 7 ways to better deal with it and come out on the positive side:

 

1. Acknowledge the change

Simply acknowledging that a change is happening in your life is much better than constantly fighting it. Denial may make you feel good for a short period of time, but the change is inevitable and will make for a much larger problem when you are forced to address it.




 

2. Eat healthy

Change often leads to stress – which then can lead to stress eating. Normally when we stress eat it’s not healthy foods, but instead heavy carbs and sugars, which only make us feel good for a short period of time. Try and eat healthy in order to keep your mind and body feeling good throughout the change.




 

3. Find the positive

Our instinct is to find all of the problems with an ensuing change, but there are likely positive attributes if we go looking for them. The old adage “when one door closes, another opens” has held true for centuries!




 

4. Be proactive

We feel helpless when we are in a “reactive” state, it almost feels like things are out of our control. But if we can take a “proactive” approach to change, we’ll feel in charge and ready to deal!




 

5. Get out of your head

Our brains love running through scenarios about all of the bad that could happen with change. Take time to get out of your head and take a step back from the situation. A great way to do this is through daily meditation (try MeditateBot – free).




 

6. Remember your past successes

This isn’t the first time that you’ve dealt with change in your life – so think back to those big changes that you’ve already gone through and how much stronger you are on the other end of them.




 

7. Find the humor

Laughter has been shown to help many of life’s little ailments, and change is no different. You know what makes you laugh (a funny video, book, movie, etc.) so take the time to have a good laugh. Once you are back in that happy mood, then you can take that positive energy and inject it into dealing with the change at hand.




5 Reasons to Stop Comparing Yourself to Others

 

We almost all suffer from the trap of comparing ourselves to those who appear to “have it better” than us – whether it’s a good friend, family member, or some random person you follow on Instagram – the temptation to compare is always there. To make matters worse, sometimes we even reach their level of success (or whatever it is we are comparing ourselves to) and quickly “level up” to the next person that has it better.

One of the biggest problems with comparing ourselves to others is that we are looking at their life “highlights” on social media to our own entire life details – truthfully, that’s not a fair comparison. Here are 5 reasons why you shouldn’t compare yourself to others…but only compare to your previous self (that’s where the true value is!).

 

 

1. It won’t stop

You keep telling yourself that once you reach where your friend is at then you’ll be happy. But once you get there, you soon realize there are people above them that have it even better – and you naturally want that. This vicious cycle will continue for the rest of your life. Yes, it sounds crazy reading it, but you will easily fall into the comparison trap over and over again. Best to stop it now.

 

2. It distracts you

Instead of putting all of your focus into improving your own life, you are indulging yourself in looking at what someone else is doing (with out all of the details). Take all of the time you normally spend envying others and put it directly into your own life goals. You’ll surprise yourself with what you are able to accomplish.

 

3. It’s a buzz kill

By comparing yourself to someone else you are inherently going to find what is wrong with you, but right with them. What a terrible way to live life. If there is a quality of a friend or family that you admire and would like to see in yourself, that’s fine, but only if you are going to put in the effort to get there.

 

4. You don’t know the details

So you are comparing yourself to a friend from college who seems to have climbed the corporate ladder to the top – and you can’t help but feel inadequate because they have achieved more “success” than you in the same amount of time. You just see the end result though – what you don’t see is the 100+ hour work weeks, relationship failures, and the physical toll that his body has taken from eating poorly and not working out to get there. It’s not fair to yourself to compare one aspect of someone else’s life to yours – who knows, they may be envious of the wonderful family you have built or that you are in great physical shape.

 

5. It puts YOU against THEM

Comparison has an uncanny way of leading to jealousy – one of the worst traits in my opinion. When you are jealous of someone else it’s difficult to be happy for them when they reach their own goals. If you can’t be happy for a friend when they are happy…well, what kind of friend are you!?

 
 

7 Reasons Why You Should Practice Gratitude Daily





It’s easy to always think about the things that we DON’T have in our lives (just scrolling your Instagram feed may bring up those thoughts), but taking the time to be grateful for the amazing things we DO have presents a world of benefits to our well-being. Expressing gratitude helps you see things that you may take for granted in a new light. Try making a gratitude list in your phone’s notes section (or anywhere else that works) and write 3 things that you are grateful for daily – it’s a simple, yet extremely effective practice.

Here are 7 reasons why you should practice gratitude in your daily life:

 

1. It makes you happier

Studies have shown that writing down what you are grateful for daily presents a boost in your overall happiness. Who doesn’t want to be happier?



 

2. It reduces your inner fears

It’s extremely hard to be both grateful AND fearful at the same time. Often fear presents itself when we are thinking about things that are entirely out of our control (“the scary unknown”). When instead you are seeking gratitude, you’ll be comforted in the abundance of love and comfort that you have in your life.



 

3. It’s reciprocal

Expressing gratitude to a friend or family member has been shown as a way to “pay it forward”. Whether they are returning the grateful act to you, or someone else, either way they are putting positivity back into the universe.



 

4. It strengthens your positive emotions

Gratitude reduces the feeling of “I’m not enough” and instead lets us experience positive and warming emotions. Over time, the brain’s wiring for positivity can strengthen and reduce those negative emotions.



 

5. It makes you more optimistic

By being grateful, you are looking at the positive aspects of your life (i.e. optimism). Positive and optimistic people are the ones that reach their goals and make a life worth living. Be grateful -> Feel optimistic -> Reach your goals! Simple.



 

6. It increases your self-esteem

Studies have shown that grateful people are more welcoming and kind – this often leads to their friends being more willing to help them and more appreciative of them in general. Knowing that you have a strong circle of friends and family is one of the quickest ways to boost your self-esteem.



 

7. It improves your sleep

Having your mind running through your fears when it’s time to fall asleep is one of the most frustrating things out there! By spending time before you go to bed to think through all of the things that you are grateful for, you can inflict your relaxation response and help guide you to sleep.




Simple Tricks to Boost Your Mood




It happens to everyone every once and a while – you wake up just feeling off or not yourself. This doesn’t mean the rest of your day has to be doomed because you woke up on a bad note and there are certainly simple things you can do to boost your mood quickly.

Below lists simple tricks to boost your mood:

Get some sun

Not getting enough sunlight on a day-to-day basis is a huge risk factor for depression. Sun is also what helps to keep us alert and awake which is why a mid-day stroll outside can be beneficial for preventing an afternoon slump.

SAD?

Have you heard of SAD or seasonal affective disorder? It literally means depression due to lack of sunlight. I saw SAD all of the time when I was practicing in New York City, most notably during the long winter months. 



Meditate

Meditating or just deep breathing helps to focus your brain on the present, and prevents your mind from wandering into the future or the past. Being fully present and being aware of the here and now is a great way to calm stress hormones and make you feel more relaxed.

Get some exercise

Exercise boosts feel good hormones and decreases stress hormones, making you feel happier almost instantly. You don’t even have to exercise that long to get the effects, just 10 minutes is beneficial.

Exercising by yourself is great, but studies have found that exercising with friends or a group may lead to an even greater mood boost. This is a good reason to try a new fitness class at your gym.



Write down things you are grateful for

Sometimes when you are feeling down it is easy to think about all the negatives that are going on in your life, no matter how small they are. So be proactive and instead write down or think about all of the good things you have going on in your life.



Call a friend or family member

The positive human interaction is a guaranteed way to boost your mood. So give your best friend or your mom a call and chat for a few minutes. Actually speaking to someone is much more beneficial then chatting via text.



Listen to music

First of all, what is mood boosting music? Mood boosting music is any music that makes you want to sing along to or move your body. Listening to your favorite tunes can put you in a good mood instantly.

Eat healthy

Be sure to eat healthy and consistently throughout the day when you aren’t feeling your best. Make your favorite healthy meal or even order healthy take-out. Eating healthy foods makes you feel like you are doing something good for yourself, and keeps your energy levels constant.

Main take aways…

Use one or more of the tips above to boost your mood quickly!



Top Factors Causing Stress To Buildup In Your Body




Too much stress flowing your body can be damaging for both your mental health, as well as your body itself. Chronic stress can lead too many negative consequences, including:

  • Muscle breakdown
  • Fat gain
  • Hormonal abnormalities
  • Anxiety and depression

There are many different things that can cause stress without you even realizing it. Below lists some of the top factors that can cause excessive stress to buildup in your body:




1. Endurance training

Endurance training can lead to elevated stress within the body because it is stressful on the muscles, joints, ligaments, and other tissues. The prime example of endurance training is long distance running. Individuals who are long distance runners tend to have a hard time keeping muscle because endurance training breaks down muscle, it does not build muscle.

Fix it:

Instead of long workouts such as jogging or using the elliptical, add short high intensity intervals to your workout and cut your workout time in half.

2. Worrying

Worrying is one of the worst things you can do to yourself. What good does worrying do?? It literally has no value. Worrying about the past is consistent with depression, while worrying about the future is consistent with anxiety, and neither of these are things you can control. Constant worrying leads to greater mental stress as well as greater stress hormone to buildup within the body.

Fix it:

It is ok to be aware that you are concerned about something, acknowledge the awareness, write it down, and move on. Live in the present, consider trying meditation to help decrease mental stress.



3. Undernutrition

Under nutrition means not consuming enough vitamins, minerals, and other essential nutrients from your diet. If your body is not getting the vitamins and essential nutrients it needs, this can put the body into a stressful state. This type of situation can happen both if you are not eating enough and if you are eating enough but not enough of the right foods. 

Fix it:

Plan to space out your meals 3-5 hours and eat plenty of healthy fat, protein, and vegetables. Keeps healthy snacks with you at all times in case you get hungry – this will prevent you from snacking on food from the vending machine or eating the donuts that were left in your office.

4. Too much high intensity training

This means high intensity interval training every single day. High intensity interval training is the most effective workout, but it should not be done every day because this is intense exercise and too much intensity can cause elevated stress.

Fix it:

Aim to get 1-3 really good high intensity interval training sessions in per week. You don’t have to fully stop exercising, just cut back on the intensity. You can even still do intervals, just make sure that you aren’t sprinting everyday 🙂



5. Poor sleep

We write about the importance of sleep all the time because it is so important! Sleep is when all of your hormones are able to reset so that they are able to function properly the following day. If you are not sleeping, this makes your hormones go haywire and increases stress hormones in particular. 

Fix it:

Make sleep a priority and aim to get at least 7 hours of sleep every night. Determine what time you need to wake-up in the morning, and count back 7-9 hours to determine what time you need to go to sleep.



6. Too much sugar

Consuming too much sugar causes highs and lows in blood sugar, which is stressful on the mind and body. If you are constantly putting your body through this blood sugar roller coaster, this leads to chronic stress buildup in your body – and you can feel it! Think about when you get so hungry you feel irritable and anxious, also known as “hangry.” This is a clear sign your body is telling you that you have done something to upset its natural cadence.

Fix it:

Aim to get less than 25 grams of sugar per day. Instead, eat more high quality fats and protein, and add vegetables to every meal.

Main takeaways…

Too much stress in the body is highly inflammatory and is a risk factor for mental and physical disease. Keep your stress in check and make sure you are limiting the above.




Why You Need Time Alone

 

Humans are social beings by nature, we crave the sense of belonging and interaction with others. We get FOMO (fear of missing out) if a social activity is going on and we aren’t there. But if we were to look at all of the benefits of being alone, we may just get JOMO (joy of missing out) the next time we dodge a party or event.

Here are our 6 benefits of spending time in solitude!

 

1. Creates self-reliance

We love telling a joke and hearing a friend laugh, it sends endorphins running through our body and makes us feel good. But the problem is that we are relying on an external thing (friend) to give us joy. When we are alone, we must give ourselves joy. The more you can spark joy by just being with yourself, the less reliant you’ll be on others.

 

2. Improves decision making

Instead of looking for help on a decision from friends, when you are by yourself you’ll be more inclined to think through and make the best choices on your own. Sometimes opinions from friends are helpful, but a lot of the time only we know what is best for us and it’s better to think through the possibilities alone.

 

 

3. Increases productivity

Of course it’s fun to hang out with friends, but it can very easily take you away from your goals (like working out, writing a book, making videos, etc.). I find the more time I spend alone, the more personal goals I reach.

 

 

4. Helps you reflect

It’s so easy for us to go from task to task in our daily lives and never take the time to step back and reflect on what is actually going on. When you are alone and take the time to reflect, you may realize that something you’ve been doing for the last year doesn’t make you happy at all and is the cause of most of your stress. By sitting and reflecting, you’ll be able to identify and create a plan to change it.

 

 

5. Recharges you

It can be exhausting being in large groups day in and day out. At work, at dinners with friends, at parties – it can all drain us physically and emotionally. You’ve probably been exhausted before and a friend dragged you to go out with them, but you weren’t really feeling it. You likely didn’t bring much joy to yourself (or your friend for that matter). Next time, opt to stay at home and recharge.

 

 

6. More engaged

By actually spending more time alone and working on yourself, when you do take the time to spend it with friends you’ll find yourself more engaged in conversation. When you have a better handle on your personal goals, then you are able to open up and help your friends with their life.

 

How To Be Happier and Stress Less Everyday




 

Your entire outlook on life changes when you feel good. When you feel happy you don’t let stress get to you as much, and you feel better about yourself and your life. There are many things you can do on a daily basis to keep stress low and feel happier.

Below lists things to do daily to be happy and keep stress low:




Meditate

Practicing meditation is one of the best ways to combat stress and to get your mind to a healthy and happy mindset. It helps to shift your focus to the meditation rather than on the stressor you have encountered. Check out our chatbot MeditateBot on Facebook Messenger which gives you all different types of meditations to follow. Individuals who take time to meditate daily report feeling happier in their life and less stressed.



Start coloring

Adult coloring has been around for a while and has been used by psychologists and psychiatrists as a treatment modality for years, but only recently has it become more mainstream. It focuses your attention on the picture you are coloring and prevents your mind from ruminating over stress and worry.




 

Break a sweat daily

If exercise came as a pill, it would be the most prescribed medication out there! That’s because exercise helps with just about everything. It is especially beneficial for keeping stress low and making you feel happy. Exercise makes you feel happy and less stressed because it activates hormones that boost your mood and decreases the hormones that cause stress. Make a point to break a sweat daily with exercise – you will feel the effects immediately!



Read fiction

Reading is an excellent way to decrease stress, boost creativity, and make you feel good. Reading is a way to distract your mind from worrying about the past or future, and helps for you to focus on the present. Start a book club with your friends or partner and make a point to read everyday.



Listen to music

Listening to your favorite music (and even dancing to it) is a great mood booster. Try listening to music on your commute or even at work to keep your mood up and your stress levels low.



Phone a friend

Keeping in touch with friends and family – who are positive and make you happy –  is a great way to keep your stress levels low. Make a point of calling a friend or family member daily or most days of the week to increase the feel good hormones and decrease stress hormones in your body from building up.



Walk more

Make a point to walk more throughout the day. Walking is one of the easiest and best ways to relieve stress because it gets you breathing deeper and the physical activity helps to decrease stress hormones and increase the feel good hormones in your body. I advise walking for at least ten minutes in the morning before work, at lunch time, and  after dinner. Walking at different points of the day allows for a boost in feel good hormones each time, while at the same time decreasing stress hormones.



Get a good sleep

It seems like we are always writing about the benefits of sleep, and that’s because sleep is so important for just about everything! Sleep is especially important for keeping your stress low and keeping your mood good because hormones are regulated during sleep and they can go haywire if they don’t have time to reset. Make a point of going to bed at a reasonable hour so that you are able to get enough sleep. Read more about how to get a good sleep here



Smile more

The simple act of smiling can make you feel happier instantly – pretty cool right! Studies have shown that the physical act of smiling causes changes in the brain that make you feel better. Read more about the benefits of smiling here and here. One more note, a smile is contagious and if you smile at your colleague, partner, or even a stranger, it is almost a guarantee that you will get a smile back 🙂



Avoid sugar

Avoiding sugar helps to keep your mood stable, preventing anxiety and stress in your brain and body. Sugar causes highs and lows of blood sugar, and when your blood sugar goes low this causes irritability, fatigue, extreme hunger, dizziness, and anxiousness. Prevent this from happening by keeping your total sugar for the day under 25 grams, and sticking with whole foods such as vegetables, fish, nuts, and seeds – your mind and body will thank you!




Main takeaway…

Life’s too short to not be happy. Try incorporating one or more of the above to be happier and to live your best life.



References

  1. http://www.apa.org/action/resources/research-in-action/sleep-deprivation.aspx
  2. https://academic.oup.com/scan/article/10/10/1316/1646200
  3. https://www.psychologicalscience.org/observer/the-psychological-study-of-smiling
  4. https://www.scientificamerican.com/article/smile-it-could-make-you-happier/




The Most Common Symptoms of Stress You Need To Know




There are many physical reactions to stress, and I see the many signs of stress all of the time in practice. These real physical reactions can be scary because they can be painful and can even mimic life-threatening conditions.

Below lists the most common symptoms of stress:




Stomach discomfort

This includes diarrhea, constipation, nausea, stomach pain, etc. and is one of the most common sign of stress that I see in individuals. Stress affects our stomach due to dysfunction of the mood stabilizing hormone, serotonin. We think and talk about serotonin and its affect on the brain, but it has a much greater effect on the stomach. It is estimated that 90-95% of serotonin is made in the stomach, while the remaining if found in the brain. For this reason, the stomach is often referred to as the “second brain” and you can read more about this here

Real life example:

The first time I observed how stress could be the root cause of on-going stomach issues was when I had a patient who, before I had seen her, had seen dozens of specialists for her stomach pain, had every scan and blood test done to look for the cause of the stomach pain and nothing could be found. When she told me all of this she also mentioned a few things that led me to believe she may be suffering from anxiety and so I recommended we try treating her anxiety and seeing if that would help her stomach as well. When I saw her back in the office a few weeks later, her stomach pain had completely gone away and she was feeling great. This is a great example of how powerful stress can be on the body. I’ve had dozens of other patients just like this, who tried every other treatment out there, and not until we treated the anxiety did the stomach issues go away.



Chest pain

Chest pain is a very common symptom of stress and panic. It typically occurs at rest and can be accompanied by a racing heart, dizziness, and increased breathing. These symptoms are also common with having a heart attack, and can be quite frightening when it happens!

Real life example:

When I was working off of Wall Street in Manhattan, I must have seen a patient everyday who came in for this symptom – and not one was an actual heart attack or heart-related issue.  It is always good to check-in with your provider, but chest pain is an extremely common sign of stress.



Muscle tension

This is due to muscle tension that can come along with a chronic stressed state. If you feel your muscles are getting tighter and stiffer, this is a sign that may need to relax – and maybe take a yoga class too! Read more about why muscle tension is a symptom of stress here.



Fatigue

Feeling lethargic and low energy is a common sign of stress. This is because your brain is firing all the time, not giving your brain a time to relax. Over time, this is tiring and you are going to start feeling more lethargic.



Excessive sweating

Almost everyone can relate to this. Think of when you get stressed all of the sudden and you start to feel hot, and then next thing you know you are sweating profusely. If you feel yourself about to break a sweat from anxiousness, take a few deep breaths to calm your heart rate and your mind down.



Headache

Headaches are a very common symptom of stress, a headache from stress even has its own classification called a tension headache. A tension headache most commonly occurs like a band between the temples and the lower back of the head. This is another common finding I’ve found in practice for very stressed individuals, and it usually includes other symptoms such as from this list.



Teeth grinding

Grinding your teeth is another symptom that may be from stress and anxiety. This is similar to muscles that will clench up when you are stressed. Prevent stress daily by practicing mindfulness, meditate, exercise, and make a point to set aside some time each day for yourself.



Rash

This is another common sign of stress that often times goes undiagnosed. Getting a rash or even hives, which is an itchy raised rash, may be a sign of a highly stressed state. To determine whether your rash is due to stress, take the time to think about how your mood has been over the past couple of weeks and whether your rash showed up at the same time. A rash in general can be hard to diagnose the cause, so anytime you get a rash it is a good idea to backtrack on what you have been doing to try and figure out the root cause.



Shingles

Shingles is basically the worst type of rash you can get, and one of the most common causes of shingles may be due to intense stress. Shingles is caused by the same virus that causes chicken pox, and so if you had chicken pox, you are at risk for developing shingles in your lifetime. Normally the immune system is able to keep the virus down in the body, but when you are super stressed, this can impair the immune system, which can allow the virus to spring out in the form of pain and rash. Read more about this here and here.

Real life example:

Shingles is often more so associated with older adults, but I’ve seen several patients even in their 20s who have had a case of shingles and every time the individual had recently had some sort of traumatic even that had them in an extremely stressed state. An example of a traumatic event is the death of a close family member. This is another reason to be sure to take care of yourself during times of tremendous stress. 



Frequent sickness

This is also due to the immune system being impaired when you are under a ton of stress. When your immune system is impaired, you are more likely to get sick because it is easier for a bacteria or virus to get into your system. If you are constantly suffering from bronchitis or sinusitis, it is a good idea to start assessing your stress level.

Real life example:

Sick visits are common every time of the year, no matter the season. I often saw that if an individual was constantly sick, this seemed to correspond to their current stress level.



Main takeaways…

There are many symptoms of stress and anxiety that can present itself in different ways, as discussed above. Make a point to keep you stress down, and check-in with yourself every so often to see how you are feeling.



References

  1. http://www.caltech.edu/news/microbes-help-produce-serotonin-gut-46495
  2. https://www.scientificamerican.com/article/gut-second-brain/
  3. http://www.apa.org/helpcenter/stress-body.aspx
  4. Grinding your teeth is a known cause of stress and anxiety.
  5. https://www.hindawi.com/journals/bmri/2014/469187/
  6. https://www.mayoclinic.org/diseases-conditions/bruxism/diagnosis-treatment/drc-20356100
  7. https://www.medicalnewstoday.com/articles/317631.php




How to Bring Out Your Positive Emotions





We all have positivity inside of us, it just takes cultivating certain daily approaches to life to bring it out. Our brains are wired to default to the emotions that are most often demonstrated – so instead of focusing on fear, grief, and other negative emotions – focus on love, passion, and other positive emotions. Here are 7 emotional “seeds” to try and plant daily.





 

1. Confidence

The world moves out of the way for the confident person that knows where they are going. With your sense of confidence flowing through your veins, you’ll be primed for success and positivity.




 

2. Curiosity

Great things weren’t created by those doing the same thing day after day. Instead, being curious and exploring all kinds of different pursuits keeps you happy and not feeling stuck – something we can all relate to.




 

3. Gratitude

Taking a step back from life, and realizing all of the amazing things you have in it, is the single greatest way to return to a state of positivity. When you are grateful, all of the worry about what you don’t have breaks away.




 

4. Love

The feeling of love seems to just melt away any negative emotions we are feeling. Love is inherently a positive feeling, embrace it daily!



 

5. Flexibility

When we are set in our ways and something comes in and changes our direction, we inherently – get frustrated (a negative emotion). Instead of being frustrated with changes, embrace and adapt to them. As long as you are continuing on a path to your goals, the route doesn’t matter.




 

6. Optimism

Living in a state of optimism immediately puts you ahead of all of those people looking out for the negativity in the world (sadly, that’s a lot of people – just turn on the news). By looking for the positive in life, you’ll find yourself in a happier state and primed to achieve great things in life.




 

7. Passion

Have you ever been around someone who is so excited about what they are talking about that you can’t help but be excited? It’s incredible to be around and not only are you in a state of positivity, but all of those around you will be too.

“Be the change that you want to see in the world”

 



6 Tips to Stay Cool Under Pressure








Pressures arrive in all aspects of our lives, from work to home, but it’s how we deal with these pressures that truly define us. While there’s sometimes a benefit for our ‘fight or flight’ response to kick in, most of the time it’s more beneficial to stay cool, not panic, and deal with the situation at hand with a clear head.

Here are 6 simple ways that you can stay cool under pressure.

1. Pay attention to your breath

When a pressure situation arises, your nervous system will begin to ramp up into ‘fight or flight’. To counteract this, take several deep belly breaths – concentrating only on your breath.




 

2. Be present

Most of the time we get overcome with pressures because we are thinking about how they will impact us in the future – this is actually a common way to think about anxiety. By focusing on the present moment, we are able to better assess the situation for what it is and begin executing tasks that are most beneficial to success.




 

3. Identify small / manageable tasks

Nothing says pressure like a challenging objective you are suppose to achieve. We can make these big goals more manageable by breaking them into smaller tasks. Each time we complete a task, our confidence will grow and before we know it they large objective will be achieved.




 

4. Be positive

One of the key ways to remain calm under pressure is to understand that you can control your own feelings. Finding a way to look on the positive side of a situation will help you handle pressures.




 

5. Ask for some help

Successful people understand that not everything can be accomplished alone. Never hesitate to reach out to your friends, coworkers, family for help.




 

6. Positive body language

Smile, get into a power pose (sitting up straight with shoulders back is a good start!), and let your body begin to dictate a positive feeling that you can accomplish anything.




How to Live a Life of Purpose




 

I think we can all admit that we often spend our days navigating busyness while on ‘autopilot’, jumping from task to task, not living life with a true intention. When we do this we don’t feel a sense of joy or purpose in our lives, but instead feel anxiety and chaos. Here are 7 tips to live your life more deliberately.




 

1. Start with why

Before you start off your day, or a new task, ask yourself why you are doing this. This will shed light on areas that you often don’t pay attention to and are just doing because you always have (autopilot).



2. Choose and focus

Pick what you WANT to do for the day and devote all of your energy and focus to it. If you select just a few big tasks, you’ll be amazed at the joy and accomplishment that comes with it.



3. Single-task

Once you have an idea of the things you want to accomplish for the day do each one of them at a time. You’ll be tempted to multi-task, but instead keep your eye on the prize of each task at hand.



4. Be in the moment

Everything we do is an opportunity to reach a meditative state if you treat it as such. As you are focusing on your tasks let the experience fully take over you. When your mind isn’t wandering, and you’re fully in the present moment, you’ll be overwhelmed with a feeling of bliss.



5. Give yourself space

Don’t try and fill your days completely with tasks. It’s important to have time to just think. This can be during your morning coffee, daily workout, or afternoon walk – whenever works for you, just make the time!




6. Remove the junk

Yes this includes junk food (which clogs your brain), but also means removing the toxic things in your life that distract you from living a life of purpose. Sadly, this does include people too – in fact, they can be one of the biggest hinders in your life. With the junk removed, you’ll be more focused on what is truly important to you.







7. Choose your direction

Goals are great, but often change over time as our lives and circumstances also change. But if you choose the ‘direction’ you want to go with your life and always work towards that then you’ll always know where you are heading.




Top Lifestyle Factors Making You Feel Tired




Fatigue is one of the most common complaints I’ve had from patients in practice, and the cause of fatigue is almost always due to lifestyle. Understanding the top lifestyle contributors of fatigue is helpful to start feeling better sooner.

Everyone can feel fatigued from time to time, but there may be certain patterns of fatigue caused by factors that you may not even be aware of.

Below lists the top factors that could be contributing to your fatigue:

Inactivity

Believe it or not, not being active can make you feel more sluggish. When you exercise and move more, this releases hormones in your body that increase alertness, making you feel more energized.

Fix it:

I recommend exercising first thing in the morning so that you can start your day alert and ready to tackle any task with full energy.
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Lack of sunlight

If you work in an office without any windows, this is definitely a risk factor to not only feel tired, but also to feel a little depressed. Adequate sunlight helps to boost neurotransmitters and hormones in the body that make you feel good and alert.

Fix it:

You probably can’t change the layout of your office, but you can change how much time you get outside. Take your lunch outside and/or go for a walk at lunch time. Not only will it make you feel more energized, it will also help you to digest your food by the walk.



Dehydration

Being even just a little dehydrated can make you feel tired. This is because the majority of muscles and various tissues are comprised mostly of water, and need adequate water levels to function optimally. When your body senses you are low in water, it may start to slow down in an effort to conserve water.

Fix it:

Keep a water bottle on you at all time, aim to drink a glass or two of water before meals.

Eating carbs in the morning

Eating carbohydrates can make you feel sleepy for a few different reasons. Carbohydrates make you feel good because they boost serotonin, the major feel good hormone. This hormone can also make you feel a little too relaxed, and even sleepy. Another reason for sleepiness after carbs is due to the release of insulin right after eating them and the decrease in blood sugar that happens an hour or so later. Both of these factors lead to sleepiness and feelings of low energy.

Fix it:

Stick to protein and fat in the morning, and reserve your carbs for the evening. Carbs make you sleepy which is why they are great for dinner. If you must have carbs in the morning, go for slower digesting carbs such as oatmeal – sorry but definitely no donuts, bagels, or croissants.



Boredom

Lack of stimulation is going to make you feel lethargic, and well, bored. This can happen most notably at work when your job isn’t challenging enough and you are just going through the motions, or if you don’t have enough to do.

Fix it:

Pay attention to days and times you are feeling fatigued and/or bored, and think of ways you can stimulate yourself more. This could mean talking to friend or coworker, or tackling more difficult tasks.