ROCK THE BOAT

Some days we feel like we are drowning. Waves of stress and work hit us and keep coming at us. We can’t breathe. We can’t get above our workload. We lose sight of the shore. How do we get our feet back on the ground? We have a plan for the day but most likely that plan will not go exactly how it was entailed. We get interrupted, distracted, or something urgent comes up and the day changes course.

So what do we do when our boat gets rocked? Go into the day expecting change. Expecting it to not go exactly as planned. There are going to be days where you feel you accomplished a lot and others where you feel like you have been turning your wheels all day with nothing to show. That’s life. Take advantage of those days where you can be productive and get done what you need to get done. When planning your week, leave openings in your schedule for “unplanned events to occur” or extra time open to complete a task that might need more time than planned. It’s beneficial to have time management skills, but there will always be some kind of interruption. You are only one person and can only do so much in one day. There’s always tomorrow. A new fresh day to get back on top of a workload. Might take longer. Just take one day at a time. The sun will set and rise bringing in a another day of opportunity. Just focus on the precedent matters. Your boat will rock. It’s how you handle it that will make you sink or float.

Taking Control of Your Workflow Can Improve Performance

It is so easy to get caught up in what needs to be done and numerous tasks with upcoming deadlines, that we lose sight in why we are doing what we are doing in the first place. We begin to lose motivation. We are expected to reach certain expectations. It’s important to commit to your role, but if your workflow becomes overwhelming or you feel discouraged, you might want to step back and assess. How can we give 100% if we do not feel 100% on what we are doing. You can reach your fullest potential when you are passionate and excited about what you are doing. If you aren’t happy, something has to change. Don’t feel like you have to reach other people’s expectations. We overload ourselves with more than what we can handle so much of the time. We have to be able to stand up for ourselves and say “No” when necessary. You are not expected to hold the world on your shoulders. Communication is key. Don’t be afraid to delegate tasks or let others know you have enough on your plate. This isn’t a sign of weakness. You are wiser when you see what is ahead of you and know what is manageable and what is not. It might be helpful to organize and prioritize tasks. If you have a plan, you will more likely be efficient and get more done in the day. Take breaks. Breaks are important so you don’t burn out. Keep a good flow and only take on what you can handle. You are only human.

How to Reduce Stress

Stress can easily cling to us and then linger for what feels like eternity. Stress and obstacles try to take over our happiness on a daily basis if we let it. It’s all in our mindset. Here are a few suggestions on how to have a clearer outlook that can prevent stress from taking a toll on us. We have to make the most of each day. We will never have that same day repeated again. It is up to us on how we want to spend it physically and mentally. It’s important to look at every situation in a positive manner. It sounds easy but can be a challenge when life throws you a curve ball which constantly happens. So how do we prepare ourselves to tackle stress before it attacks us? When faced with a stressful situation here are some positive thoughts to remind yourself it will be okay.

  1. I have survived all the difficult moments thus far. You have overcame and become stronger through struggles in the past. If you can get past them, you can get past this one too.
  2. Know that all situations are temporary. Nothing lasts forever. You might have had a bad day at work, gotten in an argument with a family member, didn’t accomplish all that you wanted to in that day, gotten a flat tire. No matter what obstacle you came across, just know that it won’t last forever. Tomorrow is a new day.
  3. Most importantly, Don’t overwhelm yourself with too much. You know how much you can handle. Don’t overload your plate. Don’t take more than you can handle. Focus. Focus on one idea. One Task. Find joy in that task or idea. Be still and know that this one moment is yours. Yours to make the most of it.

How to Improve Your Posture

Over time bad posture can lead to aching muscles and other health problems. Here are some ways to improve posture. Good posture can improve the quality of your life. Work on it now before it becomes a problem in the future if it hasn’t already. Here are some benefits of good posture.

  • Joint Protection – reduces wear and tear on the joints
  • More Energy- less strain on the muscles so more energy throughout the day
  • Appearance- You look more confident
  • Spine – Prevents the spine from being aligned incorrectly
  • Muscle Ache and Pain – Prevents backache and muscle pain

Here are a few stretches that can help improve posture.

  • Plank – Start in a push-up position with your forearms and toes on the floor. Keep your back straight. There should be no sagging. Your head should be relaxed looking down and shoulders back away from ears. Hold the position for 30 seconds and then advance to 45 seconds and then 60 seconds.
  • Standing forward bend- Stand tall with feet hip-width apart. Interlock your hands together and bring them over head. Bend forward and allow hands to fall forward. Breathe deeply ¬†and allow hands to fall forward a little more with each exhale. Hold for 5 to 10 seconds.
  • Upward-Facing Dog- Lie face down on the floor with palms directly under shoulders holding the body up. Make sure elbows are slightly bent. Legs should be extended and tops of your feet flat on the floor. Inhale, and press into the tops of your feet while lifting torso and thighs a few inches off ground. Hold for a few seconds and then exhale. Repeat 4-5 times.

 

Taking a Few Deep Breathes Daily

Deep breathing can help release tension, stress, anxiety, nervousness and even toxins out of the body. It clears negative thoughts or bad feelings. It also is beneficial for overall health. It increases oxygen supply to the blood that gives you more energy throughout the day. Essential oils can help you relax during the breathing exercise. A few essential oils that can be beneficial during meditation or deep breathing are: Frankincense, Lavender, or Eucalyptus. It opens up the senses and enhances the breathing experience.

Close your eyes and focus on your breathing. Picture yourself sitting on the beach. You can hear the peaceful waves and feel the sand beneath your toes. Imagine a vibrant blue sky with a few full white clouds. The sun is shining and you can feel the warmth of it on your skin. Inhale the fresh air and exhale all negative unwanted energies. Here is how to start the breathing. Go through a few cycles of the below.

  1. Inhale through your nose and count to 5, expand your stomach and fill your chest.
  2. Hold it for 3 seconds
  3. Exhale for five seconds

I hope this helps getting you on the right path to a healthy and happy lifestyle. Do this in the morning before you start your day and at the end of the day before you go to bed. In the morning, it will give you more energy and get you setup for a positive mindset throughout the day. At night, it is important to let go of any stress that has built up throughout the day. Let go of all negative energy before you go to sleep.