finding peace within during turbulent and uncertain times

Finding Peace Within Yourself During Uncertain Times

Are you feeling uneasy about the future? You’re not alone. Rates of depression and anxiety grew more than 25% starting in 2020, according to one global study. It’s a natural reaction when grocery prices are climbing, and retirement savings are dwindling.

Add to that the headlines talking about climate change, pandemics, and war.

You probably have limited influence over these kinds of events, but you can control the way you respond to them. Try this foolproof formula for finding peace during challenging times.

Self-Care for Turbulent and Uncertain Times

Eat healthy

Give your body the energy it needs. Choose delicious whole foods rich in essential nutrients and fiber. Aim for at least 5 servings of fruits and vegetables each day. Limit your consumption of added sugar, salt, and saturated fats.

Exercise regularly

Research shows that working out can be as effective as antidepressants for some patients. Find a variety of activities that you enjoy and will want to stick with. Go outdoors for an extra boost.

Sleep well

Most adults need 7 to 8 hours of sleep. If disturbing thoughts keep you awake, try writing them down as a way to put them aside until later. Avoid caffeine and alcohol later in the day. Adopt soothing bedtime rituals, like soaking in a warm bath.

Learn to accept what is (reality)

Denying unpleasant facts can reinforce anxiety. Focus on solutions, rather than wishing things were different.

Think positive

Look on the bright side and cultivate gratitude. Search for uplifting news and citizens taking constructive action in their communities.

Train your breath

You have a simple and free tool you can use anytime to help manage your emotions. Practice taking deep breaths and lengthening your exhalations. Attend a class or watch a video to learn more about connecting your breath and body movements.

Stretch your muscles

Scan your body for tight spots where you may be holding onto tension. Stretching helps you to loosen up and relax. Make it a regular part of your workouts and take breaks to move around when you’ve been sitting for a long time.

Clear away clutter

Your environment affects your mood. Keeping your home and office organized and neat helps you to focus and feel content. Give away items you rarely use or store them out of sight.

Social Support for Turbulent and Uncertain Times

Connect with loved ones

Hang out with family and friends. Dedicate time for movie nights and coffee dates. When your schedule is hectic, combine socializing with running errands and doing chores.

Express your feelings

Let others know when you’re struggling and ask for help when you need it. Engage in deep conversations. Keeping a journal may increase your awareness and make it easier for you to talk about your emotions.

Share laughter

Encourage each other to lighten up. Tell jokes and describe amusing things that happened to you recently. Do impressions or poke fun at yourself. Play charades and send gag gifts.

Eat together

Family meals are one of the most important rituals you can observe. Enjoy stimulating conversation and healthy food. Work as a team to plan menus and prepare dishes. Turn off your TV and phones.

Give back

Being generous makes you feel happier and more confident. Do volunteer work in your community and practice random acts of kindness.

Advocate for yourself

Healthy relationships depend on give-and-take. Set reasonable boundaries. Share practical support and emotional validation.

Develop the wisdom and strength you need to thrive during uncertain times. Work on your relationships with yourself and others, so you can hold onto your peace of mind.

is happiness really a choice psychology

6 ways that show happiness Really is a choice – Psychology

When most people think about the psychology behind happiness, they assume that it is something that happens to them. They don’t believe they can choose happiness, but it’s a choice you make every day. You can control your thoughts and emotions and decide to be happy.

6 ways that show how happiness Really is a choice:

1. You decide where to focus your energy

What you focus on has a significant impact on your happiness. For example, if you choose to focus on the negative, you will notice all the bad things in your life and be unhappy. However, if you focus on the positive, you will feel optimistic about your life.

Focusing on the positive aspects of your life shows your brain that most things turn out okay. Each day can bring many things that support our happiness.

But conversely, when you focus on the negatives, your brain automatically goes into survival mode and worries about all the things that could go wrong.

Studies show that positive thinking can improve your health! For example, one study showed that people who had a positive outlook on life were less likely to die from cardiovascular disease.

When you decide to focus on the positive, you take control of your life.

2. You decide how you respond to situations

You will face challenging problems in life, but how you respond to tough situations matters. During difficult times, some people choose to focus on all the negative aspects of their lives, and they become unhappy.

Others prefer to focus on the positive, and they can maintain a strong sense of happiness and well-being while they determine solutions to their issues.

When you decide how you respond to situations, you choose how you want to feel. For example, if you get laid off from your job, you can focus on the negative and feel sorry for yourself or focus on the positive and see it as an opportunity to find a better job.

Set an example for others. When you choose to be happy, you inspire those around you to do the same despite facing difficulties.

Respond instead of reacting. When you react to a situation, you usually act out of emotion and do not think clearly. When you respond to a problem, you make a conscious decision about how to act.

3. You control your thoughts

Your thoughts have a massive impact on your happiness. If you want to be happy, you must take control of your life and decide how you want to think. Only then will you be able to maintain your happiness.

Be aware of your thoughts. The first step to controlling your thoughts is to be mindful of them. When you are aware of your thoughts, you can question why you think of them.

Practice positive self-talk. One way to control your thoughts is to practice positive self-talk. Instead of talking to yourself negatively, change the narrative. For example, instead of saying, “I’m so fat,” say, “I’m healthy, and I love my body.”

Choose your thoughts wisely. Another way to control your thoughts is to choose them. When presented with an idea, ask yourself if it is helpful or harmful. If it is destructive, let it go.

What you allow yourself to think about has a significant impact on your happiness. You can choose to think about cheerful things, or you can choose to think about sad things. It’s up to you!

4. You can change your mindset

If you want to be happy, you can change your perspective. Many people believe that happiness is something that you are born with and that you can’t control. However, this isn’t true! You can choose to be happy by changing your mindset.

The first step to changing your mindset is to choose to be happy. Decide that you will be happy, no matter what.

Life will present you with problems. However, you can decide to look at the world with a “glass half full” mindset or a “glass-half-empty” mindset. You decide.

Write your negative thoughts in a journal to identify when and why you have these thoughts. When you understand why you have negative thoughts and feelings, you can create a plan to process your thoughts healthily.

See a therapist. A negative mindset might stem from childhood or adulthood trauma. A professional can provide tools to help shift your mindset from negative to positive.

3. You can change your behavior

Your behavior affects your happiness. If you want to be happy, you need to choose to act to make yourself happy.

Choose your actions wisely. When an opportunity presents itself, ask yourself if it will make you happy. If the answer is no, then don’t do it!

Make a list of things that bring you joy and try to do at least one of those things each day.

Avoid people who bring you down. There is no reason to keep people in your life who make you unhappy. If someone consistently gets you down, it’s time to let them go.

Do something new. Trying new things is a great way to spice up your life, leading to happiness. When you step out of your comfort zone, you open yourself to new experiences and possibilities.

6. You can find meaning in your life

When you find meaning in your life, you are more likely to be happy. To find meaning in your life, ask yourself what you are passionate about and what you want to achieve. Once you have a good understanding of these things, you can start working towards them.

Achieving your goals will strengthen your mental health and give your life purpose and meaning.

Do something that you are passionate about. When you are working on something you are passionate about, you are more likely to be happy.

Help others. One of the best ways to find meaning in your life is to help others. When you help someone, you make a positive impact on their lives and make yourself feel good.

Do something that brings you joy. When you do something that makes you feel good, it boosts your mood and improves your mental health. Doing things that make you happy will also help you find meaning in your life.

Happiness is a choice

You can choose to be happy, no matter what life throws your way. When you decide to be happy, you are more likely to find happiness in your life. So, change your mindset, focus on the positive aspects of your life, and find peace in the little things.

Find meaning in your life and do more of the things that make you feel at ease. When you focus on the problematic parts of your life, they multiply. However, things look brighter when you place your energy into the positive aspects of your life. Every day, you get to decide how you think or feel. Today, choose happiness.

ways to relieve stress at work

5 Easy Ways To Help Relieve Stress at Work Now

The ringing phones, constant emails, and important meetings can easily create stress at work. However, it can be managed with natural remedies you can bring with you and keep in your desk. You can control the stress in your life by making simple changes.

If you start feeling stressed At Work, reach for one of these solutions:

Replace your soda or coffee with a water bottle.

A study published in Psychosomatic Medicine from Duke University Medical Center found that caffeine compounds stress. Caffeine causes the body to release more stress hormones while changing how the mind perceives issues.

You can enhance the flavor of your water with pieces of fruit like blueberries or lemon. Powdered water enhancers in a variety of flavors from grocery stores offer another way to change the taste, so the sodas won’t be as tempting.

Use essential oils to improve your mood and decrease stress

Inhaling essential oils is a powerful way to enhance your well-being. They are easy to store in an office desk and can be used throughout the day.

Lavender, chamomile, and lemon essential oils are commonly used to improve the mood.

Sprinkle herbs on your lunch at work

Herbs can affect emotions, so adding the right ingredients to your food can help relieve stress. A couple of small bottles of herbs can be stored in your desk and used during lunchtime every day.

Cardamom is a popular spice that can relieve stress by increasing the antioxidants in the body. It’s frequently used in Indian dishes, and it can be added to many meals.

Lemon balm increases calmness and alertness. According to the study, “Attenuation of laboratory-induced stress in humans after acute administration of Melissa officinalis (Lemon Balm),” this powerful herb decreases stress by reducing anxiety.

Holy basil is part of the mint family, and it’s another herb capable of reducing stress. It’s not the same as the common basil added to pasta dishes or tomato sauces. Holy basil has antioxidant qualities which improve the mood.

Use herbal teas to soothe your mind

Avoid the caffeine and stress that comes with coffee by choosing herbal teas. There are decaffeinated versions available in a variety of flavors.

Native Americans used Passionflower for its medicinal properties, and it’s a strong stress reducer. Passionflower tea tastes mild and pleasant.

Chamomile tea is a popular choice because it increases relaxation and is able to decrease anxiety.

Green tea soothes the nerves with its antioxidant and L-theanine content. L-theanine is an amino acid linked to stress relief. Studies show it can change brain waves in a positive way.

Add stress relieving objects to your desk

Offices are bland and boring, but desk decorations can add a touch of home and quick mental escape. They’re a fun distraction which is capable of cutting down the stress at work.

Water fountains provide soothing sounds that contribute to a relaxing atmosphere.

Zen gardens are often compared to toys, but they’re actually an ancient technique for relieving stress. Raking sand, organizing stones, and shaping the gardens clears the mind.

Newton’s cradles are popular desk objects. However, the cradles offer more than a study of the law of conservation of momentum. They help relax the mind and improve focus.

Try these natural remedies to manage your stress at work. You’ll calm your nerves and lighten your mood.

time-saving tips in daily life and work

9 Time-Saving Tips + 8 Ways To Stop Wasting Time In Life

If you have more to do than you have time to do it in, you’re not alone. Regardless of how much society advances with new technology that’s supposed to enable us to do more in less time, there never seems to be enough time to do everything that needs to be done.

But what if you could essentially add another hour or two to your day? How would you use that time?

While you can’t actually add time, you can free up additional time with these techniques:

9 Time-Saving Tips in Daily Life or at Work

tips to save time in daily life and work 1

1. Eliminate unnecessary tasks

Maybe you just have too many things to do! Take a detailed look at your life and determine if there are any tasks that you’re doing that are simply unnecessary. There are bound to be a few things you can eliminate from your life without suffering any negative impact.

2. Delete social media accounts

Social media platforms can be valuable, but they are also great timewasters. There’s also a lot of evidence that social media use can be harmful to your mental health.

Consider deleting your social media accounts and picking up the phone once in a while to check in on your friends and family the old-fashioned way.

3. Disable notifications

Do you really need to be notified of every text, email, and app activity in real time? Turn all of it off and take a quick peek every few hours to see if you’re missing something important.

4. Avoid perfection

Some tasks require a high level of attention. Others do not. It’s not necessary to clean out your closet with the same level of perfection as a surgeon performing a liver transplant. Ask yourself how well a task really needs to be done and perform it at an appropriate level of effort and detail.

5. Ask yourself how you can do this task better and faster

Are you sure you’re taking the best route to work? Are you cleaning your house efficiently? Think about every task you do on a regular basis and search for a more efficient way of doing it.

6. Outsource

It’s possible to outsource much of your life. No one can eat, sleep, or exercise for you, but you can pay others to do a lot of things for you.

There are people that will clean, do laundry, mow grass, drive, shop, cook, do your taxes, and build your new deck for you.

You might even have a partner or children that can carry some of your load.

7. Schedule your day

A decent plan is lightyears better than no plan at all. Think about what you need to accomplish and make a list. Stick to your list and you’re bound to get more done in less time each day.

8. Consider your mealtimes

Eating takes more time than people realize. You have to shop for the food, cook it, eat it, and clean up afterwards. If you eat three meals a day, that’s a lot of time.

Some meals are much quicker than others. A sandwich and an apple eaten on a paper plate is less time and work than roasting a chicken, making mashed potatoes, and washing pots and pans.

Shop for foods that are easy to prepare and have minimal cleanup. Also, shop as infrequently as possible. Each trip to the store can take an hour or more.

9. Track your time

Where are you wasting time? How are you spending all of your time? You might be surprised where your time is going if you’ve never taken a hard look at it.

Spend a couple of days logging your tasks and how much time you spend on them. Pay particular attention to the time spent on electronic devices and other amusing activities.

Now Learn How To Stop Wasting Time

tips to stop wasting time in daily life and work

We notice how and when we waste time on a large scale. We notice that we spent an hour on social media or that we watched TV for three hours. However, these aren’t the only ways we waste time. We waste time in dozens of ways each day.

Many of this time wasters aren’t always obvious, but the time can really add up over the course of a day, a week, or a decade.

Don’t let your time just be frittered away! Imagine how much you could accomplish in that time! What could you do that really matters to you?

8 Ways To Stop Wasting Time In Daily Life:

1. Have a phone charger with you

How many times in a week do you need a phone charger and have to go into the other room to fetch it? Have multiple chargers and keep them handy in the locations you spend the most time.

It’s not just the time it takes to get the charger. It’s the disruption to your thoughts and workflow. Plus, once you leave the room to locate your charger, who knows what else will grab your attention along the way.

2. Internet speed

How much time do you spend waiting for a web page to load? Or a movie to stream? You might not think you’re waiting for very long, but it all adds up. If your internet is noticeably slow, your time is being wasted.

3. Checking e-mail

It just takes 10 seconds to check email, right? Hardly. That quick look alters your concentration, and there’s no telling how far down the rabbit hole you’re going to go.

You might open three emails, respond to one one them, and then remember that you have another email to answer.

What if the email is a link to a video of a cat chasing a dog?

There’s no telling when you’ll get back on track.

4. Beverages

How many times do you get up from your desk to get a drink? However many times it is, it’s too many. Keep a beverage handy when you’re working. Take a sip and get back to work.

5. Snacks

Keep something healthy available. If you have to go to the vending machine for a snack, you can’t be sure who you’ll run into or how long you’ll be gone.

6. Get gas for your car on the weekend

You don’t want to be rushed on Tuesday morning and realize that your car needs gas on the way to work. Plan ahead.

7. Meals

We spend a lot of time thinking about meals, planning meals, buying food, cleaning dishes. If you have to stop on the way to work for breakfast, go out for lunch, and then pick up something at the store for dinner, you’re wasting a lot of time.

Go to the store once a week, at most.

Have food that can be prepared quickly and easily and doesn’t require multiple pots and pans to prepare it.

8. Looking for “lost” things

This could be your keys, purse, wallet, a pen, your shoes, jacket, umbrella, or anything else you’ve temporarily misplaced. Keep the essentials in a particular place.

For example, don’t ever put your car keys anywhere but in the decorative bowl by the front door. Your pen should be on your desk. Your shoes should be where your shoes belong if they’re not on your feet.

Wrapping Up

After you’ve eliminated the big wasters of time in your life, start looking at the tiny wasters of time. You’ll quickly realize that the impact on your life isn’t so tiny.

Every disruption has a greater impact than just the amount of time the disruption robs from you. Consider the loss of focus and momentum. It takes time to get back on track mentally after you’ve scoured the house or your workplace for a pencil.

Guard your time with your life – the life you really desire!

Everyone gets the same 24 hours each day to live life. Whether your 24-hour day is easy and carefree or extremely busy, it’s also helpful to find additional time to use as you see fit.

You can’t make a day last longer, but you create additional hours by being more effective, more efficient, and reducing unnecessary tasks and responsibilities.

how to let go of negative emotions

How To Let Go Of Negative Emotions

Why We Hold on to Pain and Anger

Our negative experiences create the patterns we follow. The brain maps out the pattern according to your response to the experience. For example, if you were told to go to bed as punishment in your childhood, you’re likely to associate bed with fear and sadness.

Identifying Negative Emotions

Bottling up your emotions can lead to allergies, nausea, constipation, headaches, sleep disorders, and disease. The way your body reacts to emotions will help you identify them. Once you’ve pinpointed the negative emotion, you can try to control it.

Signs of Harboring Negative Emotions

Check whether you’re constantly giving in to negative emotions such as pessimism, vengefulness, or addictive behavior. If you are, forgiveness is the first step towards happiness.

Are You Expecting Too Much?

Learn to be realistic about your capabilities and those of others. You create your own world and you can only blame yourself if things don’t go according to plan. Avoid taking people for granted. If you lead a self-centered, meaningless life full of self indulgence, you can’t expect a positive outcome.

Dealing with Heartache

There are many ways to heal a broken heart. Learn to let go when it’s time. If you want to find love, don’t allow an inferiority complex to hold you back. Rejection doesn’t mean you’re unworthy. It’s just a matter of finding the right partner and not making them the center of your life. Preserve your independence and individuality. 

Ways to Overcome Heartbreak and Move On

  • Write your feelings down in a journal. This will give you a good idea of what to look for in the future and what to avoid.
  • Ask yourself whether you’re always attracted to those who cannot contribute to your happiness.
  • Sweep away all memories of your failed relationship and imagine you’re sweeping away negative emotions from your heart.
  • Devote time to your hobbies and the activities you used to enjoy.
  • Exercise to keep yourself happy, fit and healthy, but don’t overdo it or it could lead to exhaustion.
  • Shift the focus from your misery to the lives of your friends. How are they faring? Talking to them about your feelings will lighten the load.
  • Forgive your ex. Be grateful for the joy you shared and the lessons you learned because of your relationship. Forgiveness is a prerequisite for future happiness.
  • Cultivate your spiritual self. Once you discover the joy within, you won’t be desperate to find it in the transient external world.
  • Give a needy dog or cat a loving home and you’ll get unconditional love in return. Pets are the best stress busters and mood lifters.

Natural Remedies to Help Let Go Of Negative Emotions


Research has shown that exercise is a more effective cure for depression than pills. Exercise 3-4 times a week for half an hour. Walk briskly, do yoga, go the gym, swim, dance, run, cycle. Exercise releases natural endorphins which give you a feeling of well-being.

Pranayama (Deep Breathing)

According to Leonard Laskow M.D., you can balance your emotions by practicing pranayama, a yogic deep breathing technique. It’ll also help you banish the feeling of isolation, thus preventing illness. In fact, pranayama has long been known to alleviate depression, negative emotions, and anxiety disorders. Basic pranayama is easy to master.

Tai Chi Or Yoga

Find a good Tai Chi or Yoga teacher. This gentle and slow exercise reduces stress, improves health, balances the emotions, and keeps you youthful.

There are also many amazing apps you can download to your phone that guide you through a routine.

Reiki for Emotional Healing

The healing symbols of reiki were discovered in the Buddhist sutras by the Japanese Professor Mikao Usui. They are believed to have been used by The Buddha. Reiki will balance your emotions, help you sleep better and heal physical ailments. Look for a reiki healer or learn the method yourself.

The Importance of Gratitude

It helps to remember your blessings when you’re feeling down. Once you begin to appreciate and feel grateful for simple pleasures, you can create a bright future for yourself. 


Writing is cathartic. Unburdening yourself on paper strengthens the immune system, and gives you an idea of your destructive patterns and the physical symptoms that accompany or precede negative emotions such as anger and depression.

Emotional Freedom Technique

Investigate the EFT Technique which is a blend of acupressure and affirmations. It’s a tried and tested method which can bring relief quickly. A wide range of negative emotions can be cured through this technique and the effects are usually permanent.

teas for stress and anxiety

5 Best Evidence-Based Teas For Stress and Anxiety Relief

Stress is called the silent killer for a reason. From anxiety to panic attacks to trouble sleeping, a dose of stress can do a number on your health. Yet most of us are so used to managing some stress or anxiety in our day-to-day lives that we tend to ignore the issue until it’s too late.

The good news? For those willing to make a few basic changes, tackling stress and anxiety can be as simple as updating your night-time routine and sipping on the right cup of tea.

Today, we’re going to be looking at the 5 best evidence-based teas for stress and anxiety you can use to unwind at the end of a stressful day. Not only do these teas promote relaxation, but they may help the 30% of people who suffer from chronic sleeplessness and insomnia too.

Consider enjoying a cup of one of these teas each day:

Chamomile Tea

teas for stress

Probably the best-known choice for relaxation, chamomile tea is an ancient remedy for inflammation, anxiety, and insomnia. Some experts say that the effects of chamomile are similar to that of a mild tranquilizer.

  • Chamomile is packed full of a substance called apigenin, which helps to decrease anxiety and initiate sleep. Studies have found that drinking around 400mg of chamomile extract a day can improve sleep quality.
  • Further research has also gone on to show that postpartum women suffering from poor sleep quality were soothed with chamomile tea.

While not everyone will respond well to chamomile, the gentle taste and relaxing aroma are a great place to start if you suffer from stress.

Valerian Tea

teas for

The valerian herb is another substance that has appeared throughout the centuries as a cure for nervousness and insomnia. The product was also used in England during World War II as a way to relieve stress caused by air raids.

Valerian is one of the most popular sleep aids in the world today, and it’s available in both liquid and capsule form, as well as a tea. Researchers believe that valerian root may improve GABA levels in the body, which can improve sleepiness, and reduce anxiety.

  • Studies into valerian root for insomnia indicate that it can reduce the amount of time it takes for a person to fall asleep at night and improve the quality of the sleep too. These studies also indicate minimal side effects after using valerian. There are no issues such as morning drowsiness to detract from the experience.

Lavender Tea

best teas for stress 1

There are few things more relaxing than the smell of lavender. This sweet and soothing herb is championed for its ability to reduce stress and improve sleep quality. The substance is available in tea form as a way of encouraging relaxation and stronger sleeping patterns.

  • According to one study, women who drank and enjoyed the aroma of lavender tea for two weeks had less fatigue than their counterparts
  • Other studies indicate that reductions in heart rate and heart rate variability were evident in women who inhaled the scent of lavender for 12 weeks, twice per week.

Try sweetening this tea with honey for a unique sleeping experience.

Lemon Balm Tea

best teas for

Lemon balm is an herb that actually comes from the mint family. Commonly used in aromatherapy, lemon balm is great for reducing stress and improving relaxation. Evidence suggests that lemon balm could be effective at increasing GABA levels, which improve sleepiness.

  • Further studies show up to a 42% reduction in symptoms of insomnia after patients took a lemon balm extract for 15 days.
  • The warm and refreshing lemon balm tea could be an incredible benefit to your night-time routine, and the flavor will likely appeal to plenty of people.

Passionflower Tea

teas for anxiety 1

Made from the dried stems, flowers, and leaves of the Passiflora plant, passionflower tea is a traditional solution to feelings of anxiety and insomnia. Studies indicate that this substance may be suitable for improving sleep quality and insomnia.

  • A study among 40 adults found that those drinking passionflower tea for one week reported a significantly better quality of sleep than their counterparts.
  • Further studies have shown that a combination of passionflower and other relaxing substances like valerian root can be excellent for treating insomnia.

Sip Your Way to Sleep

Many delightful herbal teas are now making their way into the market as powerful sleep aids. Although these teas won’t eliminate the underlying cause of your sleeping or stress issues, they can help you to get the relaxation you need.

For those suffering from high levels of anxiety and stress, the teas above offer a natural solution to common issues like insomnia. However, if you are using these teas for sleep improvement, try to avoid using any sweeteners, as these could increase your blood sugar levels and make you feel more awake.

It can also be a good idea to avoid adding milk to certain teas before bed if you have any dairy sensitivities that might harm your stomach.

For a natural and pleasant alternative to pharmaceuticals, consider trying these teas to help relieve stress and support a great night of sleep that refreshes you.

how to prevent burnout

10 Actionable Tips On How To Prevent Burnout

When you meet with a certain level of success in your job, sooner or later, working long hours without taking time to recharge will likely lead to burnout.

Burnout can leave you feeling tired and resentful. It’s essential to recognize the signs early to pace yourself and be effective at your job.

Successful people know how hard it is to keep up their self-care when they’re riding high on success, so they form habits that help them stay ahead of things. Budgeting time to do the things you love helps keep you fresh.

10 Actionable Tips On How To Prevent Burnout

1. Be on the lookout for warning signs

People feel the effects of burnout in different ways. Perhaps you’re feeling weary and exhausted without the energy necessary to perform. Or maybe you feel sad or stressed out most of the time.

  • Some people experience blurred-vision or difficulty finding words or focusing on anything in front of them (called “tunnel vision”).
  • Or you might worry about work all the time, even when you aren’t working.
  • Once you’ve found the root of your burnout, it’s easier to handle it.

2. Take regular breaks

Anywhere from 10-20 minutes can make all the difference between staying in your zone and falling asleep at your desk. When you feel burnout creeping up, take a break for your health and well-being.

Even if you’re only winding down for five minutes, sit somewhere quiet to think things over.

3. Follow a good sleep pattern

Studies show that people who get less than seven hours of sleep each night are more likely to burn out. If you find yourself falling asleep at your desk or on the subway, try catching up on some zzz’s during weekends.

4. Make regular exercise an essential part of your life

Regular exercise reduces stress and increases energy. If you aren’t a naturally athletic person, you might be surprised to find that exercise isn’t an inconvenient chore.

There are many ways to have fun while making your body feel better! If you can’t get out of the office, try some low-impact exercises like stretches while you’re at your desk.

5. Set some goals

When you know you have something to work toward, it’s easier to get out of bed in the morning. With dreams, you give yourself a reason to go on, a direction for your energy.

6. Try outsourcing

Switch up your workload every once in a while, to take some pressure off yourself. Delegate to coworkers or hire an intern. If you pay someone else to do part of your job, you’ll free up time for yourself—and it will help you think more clearly and creatively.

7. Identify the source of your burnout and fix it

You’ll have a more challenging time beating burnout if you don’t know what’s causing it. When you take some time to reflect, where do you feel tired, stressed, or resentful?

Put some things in writing. Are there things that you’re doing that are causing this feeling? If so, talk to your boss about doing something different and let them know what’s going on.

8. Go on a vacation

Remember: Fun doesn’t have to be expensive. Plan a trip somewhere fun that you can go for a few days. Go for some fresh air, take some time out of your schedule, and return feeling refreshed.

9. Be consistent with your self-care

You can’t expect to get in touch with your feelings and refresh yourself if you don’t take enough time for yourself.

Even a 20-minute break can make all the difference in the world when you’re feeling stressed and overworked.

10. Establish firm boundaries

Don’t let your boss or colleagues push you to work late without saying something first. There’s a thin line between being hard-working and being a slave driver.

Wrapping Up

Remember: successful people don’t just show up for work and do their best. They ensure that they have time to do things that are important to them. They make a healthy, balanced life outside of work.

Plan smart breaks to stay on top of things and be more effective at work. You’ll be glad you did!

what causes stress

The One And Only Cause of Stress – Can You Guess What It Is?

WebMD and many other “authorities” are pointing many people searching for the cause of their stress in the completely wrong direction. It’s time to get this one right.

Unfortunately, WebMD has two of the most popular articles on the causes of emotional and psychological stress and they are offering some of the worst information, how ironic right?

Article 1 and Article 2 are blaming nearly everything outside of you, essentially claiming you are a victim of circumstance most of the time. No wonder so many people are stressed, with thoughts like that you are doomed to live a life of chronic emotional and psychological stress.

I guess I should give them credit for their feeble attempt at sourcing the only cause of stress when they said this “Sometimes the stress comes from inside, rather than outside.”.

What Does WebMD Claim To Cause All Of Our Emotional and Psychological Stress?

To bring you closer to the truth of the one and only cause of stress I will bring truth each and every so-called stressor that is listed in both of WebMD’s articles.

As you read on you may resonate with some of the so-called stressors and I want you to know that by no means am I minimizing the challenge of each situation.

I have experienced several of these stressful situations myself, the difference is that I now experience them much differently, and you can too once you understand the one and only cause of your stress.

Your health

Example:  Diabetes

The lie: Diabetes is the cause of your stress

The truth: Your thoughts on you having diabetes are the cause of your stress.

Stressful thoughts such as:

“I cannot eat my favourite foods as often as I want now”

“I have no more freedom with food”

“My chances of dying at an earlier age have now increased”

Your relationships

Example:  Feeling lack of friendships or support

The lie: The feeling of this lack is the cause of your stress

The truth: Your thoughts that lead to this feeling of lack are the cause of your stress.

Stressful thoughts such as:

“My friends should call me more often”

“I am the one putting in all the work”

“Now is when I need people the most and they aren’t there”

Major life changes

Example:  Losing your job

The lie: The loss of your job is the cause of your stress

The truth: Your thoughts on you losing your job are the cause of your stress.

Stressful thoughts such as:

“How am I going to pay the bills?”

“I can’t believe they fired me instead of that low life”

“See, I’m not good enough for this, this proves it”

Stress in your family

Example:  Being a caregiver (which I currently am)

The lie: Being a caregiver is the cause of your stress

The truth: Your thoughts on being a caregiver are the cause of your stress.

Stressful thoughts such as:

“I don’t want to lose this person”

“Taking care of this person is such a burden on my life”

“They don’t appreciate what I do for them”

Conflicts with your beliefs and values

Example:  You value spending time with your family but don’t spend as much time with them as you would prefer

The lie: Not spending enough time with your family is the cause of your stress

The truth: Your thoughts on not spending enough time with your family are the cause of your stress.

Stressful thoughts such as:

“I should be spending more time with my family”

“If I stop working overtime then I won’t be able to pay the bills, and then we will lose the house, and then my spouse will divorce me, and then I won’t see my kids as often….AHHHHH”

“I am missing my kids growing up by not being there”

Your surroundings

Example: You live in a crowded city

The lie: The crowded city is the cause of your stress

The truth: Your thoughts on you living in a crowded city are the cause of your stress.

Stressful thoughts such as:

“I can’t stand being able to walk to the store while being elbowed 20 times”

“The traffic in this city makes my blood boil”

“I feel like I have no privacy around here”

Your shitty job

Example:  Being unhappy with your job

The lie: Your shitty job is the cause of your stress

The truth: Your thoughts on how shitty your job is are the cause of your stress.

Stressful thoughts such as:

“I hate my boss he’s an asshole”

“Everyone at work is so pretentious”

“I cannot believe they haven’t promoted me yet”

Public Speaking

Example:  Having to give speeches in front of colleagues

The lie: Giving speeches in front of your colleagues is the cause of your stress

The truth: Your thoughts on giving speeches in front of your colleagues are the cause of your stress.

Stressful thoughts such as:

“What if they don’t like my speech?”

“Now everyone sees how much of a failure I am”

“This will tarnish my flawless reputation if I screw up”

The death of a loved one

Example:  You lost your spouse

The lie: The loss of your spouse is the cause of your stress

The truth: Your thoughts on losing your spouse are the cause of your stress.

Stressful thoughts such as:

“Why them? They didn’t deserve it”

“My life is not worth living anymore”

“I can never move on from this”

Relationship problems

Example:  Your spouse cheated on you

The lie: Your spouse cheating on you is the cause of your stress

The truth: Your thoughts on your cheating spouse are the cause of your stress.

Stressful thoughts such as:

“I hope they burn in hell after what they did to me”

“I’m not worthy enough for someone to stay loyal to me”

“This relationship was a lie the whole time”

Increase in financial obligations

Example:  Extra medical expenses

The lie: The extra medical expenses are the cause of your stress

The truth: Your thoughts on the extra medical expenses are the cause of your stress.

Stressful thoughts such as:

“I cannot believe these expenses are not covered by the damn health care system or insurance, bunch of frauds they are”

“I can’t afford this”

“These drugs are way overpriced, what a ripoff”

Getting married

Example:  Planning the wedding

The lie: Planning the wedding is the cause of your stress

The truth: Your thoughts on planning your wedding are the cause of your stress.

Stressful thoughts such as:

“There are so many things to do and not enough time”

“I feel like I am doing all of the work (even though I don’t trust anyone else to get it done)”

“I look horrible, these pictures are going to be an eyesore”

Moving to a new home

Example:  Prepping your house for sale

The lie: Prepping your house for sale is the cause of your stress

The truth: Your thoughts on prepping your house for sale are the cause of your stress.

Stressful thoughts such as:

“This house is a pig sty”

“Nobody cares about this damn house but me”

“The house isn’t going to be ready on time”

Chronic illness or injury

Example:  Being diagnosed with cancer

The lie: Being diagnosed with cancer is the cause of your stress

The truth: Your thoughts on being diagnosed with cancer are the cause of your stress.

Stressful thoughts such as:

“Why me?”

“I’m going to die sooner than I want”

“My life is over”

Emotional problems

Example:  Being diagnosed with depression

The lie: Being diagnosed with depression is the cause of your stress

The truth: Your thoughts on being diagnosed with depression are the cause of your stress.

Stressful thoughts such as:

“This now confirms I am depressed”

“I guess this is the way it is, I am just a depressed person and there is nothing I can do about it”

“I am out of control”

Traumatic events

Example:  Having been abused

The lie: Having been abused is the cause of your stress

The truth: Your thoughts on having been abused are the cause of your stress.

Stressful thoughts such as:

“How could anyone else ever love me?”

“I should have been braver and said something earlier”

“I am such a weak person”

Attitudes and perceptions.

Example:  Your view of the world

The lie: Your view of the world is the cause of your stress

The truth: Your thoughts that create your view of the world are the cause of your stress. T

Stressful thoughts such as:

“This world is a tough place to live “

“There should only be peace in this world”

“You cannot trust anybody in this world”


Example:  Having unrealistic expectations

The lie: Having unrealistic expectations is the cause of your stress

The truth: Your thoughts that create your unrealistic expectations are the cause of your stress

Stressful thoughts such as:

“They should know how to do that by now”

“I shouldn’t have to ask twice”

“If I did that for them then they should do this for me”

Have you figured out now what is the ONLY cause of stress?

If you guessed your thoughts you would be wrong. At this point, I can only assume you are extremely confused and I am loving the suspense.

If it is not thoughts that are the only cause of stress then what is it?

OK, OK….are you ready for it?

Are you sure?

It is the thoughts that you believe that are the only cause of your stress!

I would like to say this again as I cannot stress the importance of truly grasping what I am saying.

The thoughts you believe that are the only ones cause your stress

If you don’t believe me, re-read all of the examples from above, but this time read them without believing a single thought from the examples. In fact, how do you imagine you would feel if you believed the opposite of each of those thoughts?

I would like to now review a statement from WebMD that I mentioned in the beginning of the article that says “Sometimes the stress comes from inside, rather than outside.”.

The truth is that “Stress ALWAYS comes from the inside, rather than outside.”

We all have similar thoughts but we all believe different things, how?

How can two people respond differently to the very same situation even if they have the very same thoughts? They each believe different thoughts.

Once you start believing a thought you now give that thought more attention. This attention will lead to a feeling and this feeling will lead to a response. Therefore, different thoughts believed different responses.

Wrapping Up

I sincerely hope that finding out the one and only true cause of your emotional and psychological stress has been an uplifting and liberating experience for you. Believe me, this is one understanding that can truly change your life forever.

I encourage you to take control of the one cause of your stress by only believing in the thoughts that serve you.

how to reduce stress

How To Reduce Stress Levels Instantly

Stress is the #1 cause of disease and an epidemic in its’ own right. Money (and anything related to this currency) and time (not enough) are probably the 2 largest contributors towards influencing people’s perceived stress levels today.

Stress is also the #1 contributor to today’s astronomically high divorce rate. You can argue that money is the #1 contributor, and that wouldn’t be false. What is the by-product of the negative connotation that money brings in this relationship that it destroys? STRESS!

Before you continue reading I want you to understand that the information I will be provided in this article is NOT a long-term solution for solving your stress “problem”. I will be providing ways to achieve immediate relief from your perceived stressors, which if implemented consistently, in the long run, can play a major role in the long-term solution.

You must understand this first…we create our own stress.

2 Effective Ways To Obliterate Stress Instantly

I will be touching on 2 effective ways to completely obliterate your stress on the spot. I can attest to their effectiveness and each strategy is nothing short of life-changing I can assure you. Neither is easy to do and must be practiced daily on even the most minute stressors.

These 2 ways are:

  1. Changing your perception/Reframing
  2. Mindfulness

These are definitely not the only 2 ways to reduce stress levels immediately, they are the only 2 I will be touching on in this article. I chose these 2 strategies based on personal experience, as I have used them on myself and others with outstanding results.

How To Reduce Stress By Changing Your Perception

I know, you might be thinking…

“NO F*cking way, this happened to me, that happened to me, this person did this to me, that person said that to me, THESE ARE ALL THE THINGS THAT ARE CAUSING MY STRESS NOT ME!”

I hate to break it to ya, it is not the circumstances of your life that cause your stress, it is your perception of those circumstances that cause your stress. Within that perception, you develop the meaning you have given to each circumstance.

So long as you remain a victim of circumstance, you will be a prisoner of your own mind


(In this example I will use one of my clients. For sake of privacy I will name the lady June and leave the event nameless)

June and her husband created a special event to gather more awareness of a specific topic. The purpose of this event was not to make money, and solely for awareness. The couple had worked tirelessly on creating this special event, putting in countless hours, and funded it with their own money.

The couple had just hosted their 2nd annual event. The turnout was good considering the poor weather, as the event was hosted outdoors. During the event, one of their trusted board members approached them with some sour news. This board member informed them that another board member is conspiring against them.

The plan was to hijack the event, and ultimately steal the rights to it. There was much effort put into the hijacking and was planned months prior. Without the act of the one board member who fed June this information, the hijacking probably would have been a success.

June and her husband are now in an ongoing legal battle with the hijacker,  in order to ensure rights to the event they had created from scratch.

Junes’ perception of the event: It was a personal attack

June took the attempted hijacking as a personal attack against her, as a person.

Can you imagine how much stress that would inflict on you to take the majority of your unfortunate circumstances personally? To make the entire situation about YOU?

How a shift in perception brought June immediate stress relief

June’s New Perception: The attempted hijacking is actually a compliment

How is that horrible action a compliment you may ask? June created such a phenomenal event that someone actually put their reputation on the line in an attempt to steal it from her. People don’t do that unless what they are going after is worth their own reputation.

Nothing in life has any meaning except the meaning we give it

Anthony Robbins

How the power of questions changed June’s perception:

Question: “Why would anyone ever want to steal an event from someone?”

Answer: “Because they want to own it for themselves”

Question: “And why would they want to own the event for themselves?”

Answer: “Because they see potential in it, they see value in it, maybe they envy it because they don’t believe they can create such a phenomenal event, and need to steal it from someone else, maybe they saw all the hard work has been done and want to now ride the wave of success?”

Question: “Why would someone put their entire reputation on the line in an attempt to steal something that is not theirs?”

Answer: “Because they see enormous value in it”

Question: “Who created this enormous value from scratch?”

Answer: “June did. Congratulations to June, as she just created an event so phenomenal that someone was willing to put their entire reputation on the line for it. Trying to hijack it was their way of complimenting you on creating such enormous value.”

2 Questions you can ask yourself to get curious:

  1. What else could this mean?
  2. If I had to find something positive about this what would it be?

Practice Reframing By Using Past Unwanted Circumstances

Get a piece of paper and write down this exercise:

  1. Choose a situation from your past that still brings unwanted emotions when you think about it
  2. Ask yourself the 2 questions above to get yourself curious
  3. Write down all the answers you can come up with, the more answers the better

Practice this with as many unwanted experiences from your past as you can. The more you practice, the more you train your new thought patterns, and you end up breaking your old thought patterns that have created much of your unwanted stress in the past.

How To Reduce Stress With Mindfulness

For those who are unaware, mindfulness means being fully immersed in the present moment. Your mind is not anywhere else except being aware of the very moment you are in at any given time. Mindfulness provides immediate stress relief due to the simplicity of being in the present moment.

How does this happen? Stress is caused by thoughts about either the past or the future. Thoughts, and therefore stress cannot exist when we are immersed in, and fully aware of the present moment.

This sounds so simple, yet the majority of people struggle with being mindful. The main cause for this is not being aware of being aware, this awareness is what many spiritual experts call the “witness” or “impartial spectator”.

In order to catch yourself in thought, you must first be aware that you are thinking. Without this awareness, mindfulness will not happen very often for you, and you will live mindlessly, and the chronic stress will continue to eat away at you.

You cannot be both unhappy and fully present in the Now.

Eckhart Tolle

Develop A Trigger For Your Awareness

When you are thinking and acting mindlessly, you must have a trigger that brings you back to the present moment. A trigger that will bring awareness to the “witness” or “impartial spectator”.

Examples of Triggers:

  • Focusing on, and taking a deep breath
  • Wearing an elastic band on your wrist and snapping it
  • Focusing on a specific colour
  • Focus on 1 of your 5 senses
  • Pinch yourself

Your trigger can literally be anything, do what works best for you. Try different triggers and choose one that resonates with you. Start off by using the trigger any time you catch yourself experiencing an emotion you don’t want to feel and bring yourself back to the present moment.

Taking Action And Adjusting Expectations

I completely understand how difficult can be to implement either one of these strategies. It may get frustrating at times, you may feel like you aren’t making any progress, but as long as you are doing your best to implement the change then you are making progress.

Adjust your expectations so that no matter the outcome, you win. If you establish an expectation that it will be easy to implement one of these strategies and that it will work immediately then you are setting yourself up for major frustrations.

Establish the expectation that you will give 100% effort every time, regardless of the outcome, and you will win.

Start small and practice each strategy daily. Eventually, both strategies will become an unconscious act, and your life will change forever, as did mine. Repetition is key!

If you have any experience with either of these strategies please let everyone know in the comments below!