The Power of 1

Do you ever feel that when it comes to improving your health, there are sooo many things that you need to do?  "I have to eat right, I need to get more rest, I should be exercising, I need to get better at managing my stress, etc."  It certainly can become overwhelming and before you know it, you've thrown your hands up in the air and given up on all of your good intentions.  Then, you're probably more apt to "wait" until later to start making changes or continue with what you've already accomplished.  "When I have more time, I'll . . . when things settle down a bit, I'll . . . ."  But the question is, when will you have more time?  Will there ever be a time when things settle down?  (Believe me, I'm still waiting for that to happen.)  It's easy to put off making changes to improve your health, but can you afford it?  Everyday, your health and well-being move either toward wellness or illness depending on your actions.

Yes, it can become overwhelming when you think of everything that you should be doing to promote wellness, but it shouldn't be a process of "all or nothing."  Studies have shown that even making minor changes to improve your health can have significant benefits.  Lifestyle change is difficult.  Making and committing to changing your habits can be daunting.  Rather than looking at ALL the changes you need to make, think of just one thing you can do today to improve your health.  Can you extend your "walk to work" by parking your car farther in the parking lot?  Are you willing to get up 10 minutes early to spend time meditating or sitting quietly before starting your day?  Will you take time to get up from your desk to have a nutritious lunch or will you eat at your desk or even skip eating anything?  Can you spend a few minutes a day engaging in enjoyable or mentally stimulating activities (e.g., hobbies, interests)?  Will you turn off the TV a few minutes earlier at night to get more sleep?

Remember, it's the "little" things, rather than just the big actions, that add up.  When you think about, it's these small changes that are easier to implement regularly.  What is the one change that you can make today that will improve your health and well-being?

Simple Stress Busters

Stress is probably the main complaint I receive from my clients.  (I am also not immune to stress.) There are many forms of stressors:  work-related stress, relationship stress, family stress.  You will always have some type of stress in your life (you may not have wanted to hear that).  In fact, research has shown that we need some stress in our lives in order to survive.  That is, stress increases our energy levels and stimulates our physiological responses so that we are better equipped to handle challenging or threatening situations.  However, these events should be short-lived.  It is when stress is long-term or chronic and unmanageable that it negatively affects our physical and mental well-being.  So, the key is not to completely eliminate stress, but rather to better manage it.

The following are simple strategies that you can use to manage your stress:

1. Simplify your life.  Eliminate clutter, unhealthy relationships, and unproductive activities.
2. Maintain a healthy lifestyle.  Eat right, exercise, and get adequate rest.  If you are rundown physically, you'll have a harder time dealing with stressors.
3. Know what you can and can not control.  Focus only on what you can control.
4. Develop a positive social network.  Cultivate relationships that support you.  If you have relationships that create stress (i.e., negative energy), eliminate them or at the very least limit the interactions you have with those individuals.
5. Engage in relaxing or enjoyable activities regularly.  Spend time on your hobbies or interests.  Or, take some time to develop hobbies or interests.
6. Take 5.  Take 3-4 five-minute "breaks" during your day to de-stress (e.g., take a deep breath, stretch, step away from your desk, etc.).

Start incorporating these strategies in your daily routine to help you deal with stress.


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