A NOTE FROM INESE
Greetings!
I can't believe it's already August. It's traditional vacation time here in Italy.
Still I bet that many of you have already enjoyed your vacations and now are back at work.
Vacation is an excellent time for recreation and putting some balance into your life.
But is there any possibility to pace and balance yourself at work, too?
Let's take a closer look.
You are very welcome to share your feedback, questions and ideas you would like to read about.
This would help me to address your needs better and help you create less stress and a more balanced life.
Just leave your comments.
Dr. Inese Millere
M.D.,M.A.,C.H.Ed (Dip Stress Mgt)
Stress Management Coach and Consultant
www.action4balance.com
info@action4balance.com
Your Action, Your Balance
FEATURED ARTICLE
How to pace and balance yourself at work?
According to research, the percentage of people who are stressed at work is high, and it's only getting higher.
Unmanaged job related stress is the shortest way to burnout.
Do you pace yourself at work?
There are generally two types of jobs - short, intensive project jobs in which you act as a sprinter, and marathons. You throw everything you have got into the race because you know that at the need of this fast short run you will have plenty of time to rest and recover.
Most jobs, however, are marathons and you must pace yourself during the race in order to reach the finish line save and sound without collapsing aka burnout. (click to read Are You A Candidate For Burnout?)
Here are my tips for pacing and balancing yourself and preventing job related burnout.
Take Action:
* Know your natural rhythms. When you pay attention to your natural rhythms you can determine when you tend to perform optimally, and schedule your most difficult tasks at that time.
* Don't schedule difficult tasks and pleasant tasks in separate big blocks. Try to set up your day so you shift back and forth between pleasant and difficult tasks: schedule something you enjoy after something tough.
* Use your coffee breaks and lunch breaks to do things that will reverse the stress response. Take short brisk walks. Find a quiet place and do a relaxation exercise. Chat with co-workers in order to release tension and who knows - get a fresh perspective on a problem you are dealing with.
* Take minibreaks during the day to reduce or prevent symptoms of stress and tension. They need not take more then a few minutes but you will see a reasonable increase in mental alertness and productivity. Try some stretching, visualization or deep breathing exercise. Visit my website for the ideas.
* Choose leisure activities that balance your unique stresses at the job:
If your job requires much sitting on mental concentration - consider aerobics, jogging or a brisk walk as a complementary leisure activity.
Responding to people demands at work - engage in solitary activities.
Mindless repetitions at work - intellectually challenging hobbies and interests.
Working alone (especially for those of you who are self-employed) - social activities during your leisure.
Carefully plan the timing and type of vacation in order to maximize the recuperative effects.
Now it's time to use this tool:
* List five ways that you can better pace yourself at work and create more balance in your life.
You are welcome to share your list with me. Just hit reply.
I will be back next week with another stress management tool.
Stay tuned in and don't miss the next News from Action4Balance.com
(Remember, I can help you reduce your stress and rebalance your life ! (Check out my programs)
The Action and the Balance is up to You
Thursday
Week 32|How much is Enough to live Balanced life?
A NOTE FROM INESE
Greetings!
I have had a great week!
I had my dear friend from Mexico, Alicia, visiting. We had a really great time together, not only sightseeing in Rome, Tivoli and Florence but also chatting. Taking into consideration that the last time we met was ten years ago in Moscow, where we both used to live and work, there was a lot to catch up with :)
How about you? What about this summer's vacation plans? Is somebody going to visit Italy? Let me know, so that we could meet up and enjoy a coffee or cappuccino together on a sunny terrace!
July is the month of summer sales here in Italy. Sales are very tempting indeed. But there is something I have noticed - when I am NOT stressed and out of balance, I am not as tempted to shop and I spend a lot less money.
Let's take a closer look.
You are very welcome to share your feedback, questions and ideas you would like to read about.
This would help me to address your needs better and help you create less stress and a more balanced life.
Just leave your comments.
Dr. Inese Millere
M.D.,M.A.,C.H.Ed (Dip Stress Mgt)
Stress Management Coach and Consultant
www.action4balance.com
info@action4balance.com
Your Action, Your Balance
FEATURED ARTICLE
How much is Enough to live Balanced life?
" What I have found is that when you are NOT stressed and out of balance, you spend a lot less money; you have more time to prepare meals, rather that always buying takeaways, you stay healthier because you are not looking for instant fixes; you are more in touch with YOU rather than constantly looking outside of yourself for "things' to make you feel better.
In fact being more in balance has helped me to come to the realization that 'things' cant make us happy, only we hold the key to our happiness", writes Robyn Henderson in Balance: Real Life Strategies for Work/Life Balance.
Take Action and answer the question:
How much money do you spend trying to make yourself feel better about being out of balance?
Your answer will help you to see your life's priorities much clearer and more manageable.
Ready to invest in your real balance? You can start RIGHT NOW.
(Remember, I can help you reduce your stress and rebalance your life ! (Check out my programs)
The Action and the Balance is up to You
Greetings!
I have had a great week!
I had my dear friend from Mexico, Alicia, visiting. We had a really great time together, not only sightseeing in Rome, Tivoli and Florence but also chatting. Taking into consideration that the last time we met was ten years ago in Moscow, where we both used to live and work, there was a lot to catch up with :)
How about you? What about this summer's vacation plans? Is somebody going to visit Italy? Let me know, so that we could meet up and enjoy a coffee or cappuccino together on a sunny terrace!
July is the month of summer sales here in Italy. Sales are very tempting indeed. But there is something I have noticed - when I am NOT stressed and out of balance, I am not as tempted to shop and I spend a lot less money.
Let's take a closer look.
You are very welcome to share your feedback, questions and ideas you would like to read about.
This would help me to address your needs better and help you create less stress and a more balanced life.
Just leave your comments.
Dr. Inese Millere
M.D.,M.A.,C.H.Ed (Dip Stress Mgt)
Stress Management Coach and Consultant
www.action4balance.com
info@action4balance.com
Your Action, Your Balance
FEATURED ARTICLE
How much is Enough to live Balanced life?
" What I have found is that when you are NOT stressed and out of balance, you spend a lot less money; you have more time to prepare meals, rather that always buying takeaways, you stay healthier because you are not looking for instant fixes; you are more in touch with YOU rather than constantly looking outside of yourself for "things' to make you feel better.
In fact being more in balance has helped me to come to the realization that 'things' cant make us happy, only we hold the key to our happiness", writes Robyn Henderson in Balance: Real Life Strategies for Work/Life Balance.
Take Action and answer the question:
How much money do you spend trying to make yourself feel better about being out of balance?
Your answer will help you to see your life's priorities much clearer and more manageable.
Ready to invest in your real balance? You can start RIGHT NOW.
(Remember, I can help you reduce your stress and rebalance your life ! (Check out my programs)
The Action and the Balance is up to You
Wednesday
Week 31|Relaxation Techniques for Stress Relief
A NOTE FROM INESE
Greetings!
What is the antonym of the word "stress" which first comes to your mind?
I bet many of you said "relax". And you are absolutely right.
When anxious and stressed you are often told to relax but you are not taught HOW to relax.
Let's take a closer look at the relaxation techniques for stress relief.
Your feedback, questions and issues are always very appreciated.
This helps me address your stress management needs better.
Just leave your comments.
Dr. Inese Millere
M.D.,M.A.,C.H.Ed (Dip Stress Mgt)
Stress Management Coach and Consultant
www.action4balance.com
info@action4balance.com
Your Action, Your Balance
FEATURED ARTICLE
Relaxation exercises reduce stress, anxiety, and depression.
Some theory first :)
Whenever you perceive something as threatening, an inbuilt alarm-system in your brain triggers the adrenal glands to release a complex hormonal cascade of over 30 stress hormones, including adrenaline and cortisol.
Those stress hormones give you the extra strength and speed you need to deal with the threatening stressful situation. This reaction is known as the "fight-or-flight" reaction, or the stress response.
The body's balance is destroyed, which if not restored at the end of the day can lead to multiple health and work related problems, premature aging to name just few.
Good news!
Just as your body has an inbuilt fight-or-flight response mechanism, it also has an inbuilt mechanism for triggering relaxation.
This is called "the relaxation response". It turns the fight-or-flight response off returning the body and its biochemistry back to pre-stress levels. In other words - back to the state of balance and wellbeing; back to health.
Bad news!
Unfortunately nowadays when majority of you live in a constant tension, and face chronic stress on a daily basis, living on the edge of burnout, your stress response never turns off and this doesn't let the relaxation response to be turned on.
You have a choice!
Therefore the relaxation response is supposed to be consciously stimulated by applying of any relaxation technique you like the best.
I have created information about variety of relaxation techniques that will help you activate the relaxation response. Just click on the link by your choice:
* Aromatherapy
* Physical relaxation
* Mental relaxation
As you see there are many activities that are considered relaxing--and what relaxes one person may not feel relaxing to another.
As with any stress management plan you have to find the relaxation technique which works the best for you. Stick with it and practice it regularly, setting aside at least 10 to 20 minutes a day for your relaxation practice.
This will lead to a reduction in your everyday stress levels and a boost in your feelings of joy and serenity.
Plus they also serve a protective quality by teaching you how to stay calm and composed in the face of life's challenges.
TIP:
The relaxation response is not:
* laying on the couch
* sleeping
* being lazy
The relaxation response is:
* a mentally active process that leaves the body relaxed
* best done in an awake state
* trainable and becomes more profound with practice
My question for you is:
What activities do you find relaxing?
Share your favorite relaxation strategy, just leave your comments and let me know.
(Remember, I can help you reduce your stress and rebalance your life ! (Check out my programs)
The Action and the Balance is up to You
Greetings!
What is the antonym of the word "stress" which first comes to your mind?
I bet many of you said "relax". And you are absolutely right.
When anxious and stressed you are often told to relax but you are not taught HOW to relax.
Let's take a closer look at the relaxation techniques for stress relief.
Your feedback, questions and issues are always very appreciated.
This helps me address your stress management needs better.
Just leave your comments.
Dr. Inese Millere
M.D.,M.A.,C.H.Ed (Dip Stress Mgt)
Stress Management Coach and Consultant
www.action4balance.com
info@action4balance.com
Your Action, Your Balance
FEATURED ARTICLE
Relaxation exercises reduce stress, anxiety, and depression.
Some theory first :)
Whenever you perceive something as threatening, an inbuilt alarm-system in your brain triggers the adrenal glands to release a complex hormonal cascade of over 30 stress hormones, including adrenaline and cortisol.
Those stress hormones give you the extra strength and speed you need to deal with the threatening stressful situation. This reaction is known as the "fight-or-flight" reaction, or the stress response.
The body's balance is destroyed, which if not restored at the end of the day can lead to multiple health and work related problems, premature aging to name just few.
Good news!
Just as your body has an inbuilt fight-or-flight response mechanism, it also has an inbuilt mechanism for triggering relaxation.
This is called "the relaxation response". It turns the fight-or-flight response off returning the body and its biochemistry back to pre-stress levels. In other words - back to the state of balance and wellbeing; back to health.
Bad news!
Unfortunately nowadays when majority of you live in a constant tension, and face chronic stress on a daily basis, living on the edge of burnout, your stress response never turns off and this doesn't let the relaxation response to be turned on.
You have a choice!
Therefore the relaxation response is supposed to be consciously stimulated by applying of any relaxation technique you like the best.
I have created information about variety of relaxation techniques that will help you activate the relaxation response. Just click on the link by your choice:
* Aromatherapy
* Physical relaxation
* Mental relaxation
As you see there are many activities that are considered relaxing--and what relaxes one person may not feel relaxing to another.
As with any stress management plan you have to find the relaxation technique which works the best for you. Stick with it and practice it regularly, setting aside at least 10 to 20 minutes a day for your relaxation practice.
This will lead to a reduction in your everyday stress levels and a boost in your feelings of joy and serenity.
Plus they also serve a protective quality by teaching you how to stay calm and composed in the face of life's challenges.
TIP:
The relaxation response is not:
* laying on the couch
* sleeping
* being lazy
The relaxation response is:
* a mentally active process that leaves the body relaxed
* best done in an awake state
* trainable and becomes more profound with practice
My question for you is:
What activities do you find relaxing?
Share your favorite relaxation strategy, just leave your comments and let me know.
(Remember, I can help you reduce your stress and rebalance your life ! (Check out my programs)
The Action and the Balance is up to You
Thursday
Week 28|Chicken or Eagle? Which do You prefer?
A NOTE FROM INESE
Greetings!
It is very, very hot here in Italy!
I try to stay cool drinking fresh fruit/berry/soy smoothies with ice and lots of water.
What about you? Let us know what you do to stay cool!
I am glad that many of you enjoy my de-stress and re-balance tips. Thank you all for the great feedback.
Today I want to share a story with you.
About what? It's just a story.
What you want to make out of it is entirely up to you.
Your feedback, questions and issues are always very appreciated.
This helps me address your needs better and help you create less stress and a more balanced life.
Just leave your comments.
Dr. Inese Millere
M.D.,M.A.,C.H.Ed (Dip Stress Mgt)
Stress Management Coach and Consultant
www.action4balance.com
info@action4balance.com
Your Action, Your Balance
FEATURED ARTICLE
Chicken or Eagle? Which do You prefer?
Once upon a time there was a chicken farmer, who happened to be a keen rock climber. One day he was out climbing on a very high crag and he came across a nest. In the nest there were three very big eggs. They were eagle eggs.
The farmer knew that it was not good to steal eggs but he took one anyway.
When he got back to his chicken farm he put the egg in a hen house. When the egg hatched the hen was very, very proud. The eagle began to grow and spend his life with the hens - his brothers and sisters, doing what hens do: scratching around in dirt, flapped its wings fearlessly but never go more than few feet of the land.
And then one day the eagle happened to look up and the air it saw soaring very high, very majestically a golden eagle. He had no idea what it was. He turned to other chicken and said that it's absolutely fantastic!
What is it? Chicken answered: well, it's an eagle, it's the king of the birds, king of the skies. We are not a part of that eagle's life. We are earth birds and we are destined to spend our lives in a farm yard doing what we are doing.
Moral: The eagle lived and died as a chicken because that's all it though there was.
Look at your current life and ask yourself:
* Do I settle for what I have or for what someone else thinks or what he or she told I should have done, think, live you name it?
* Am I letting the stress to put barriers between me and my family, me and my friends, me and my career, and finally me ....and myself?
* Where can I see that my negative thinking has set myself up for stress or failure?
Here is my challenge for you - act now - find practical ways to destress your life.
Never, never settle for less.
"...Dont fly like a barnyard hen when can can soar like an eagle", writes Josemaria Escriva in The Way
Now it's time to apply your new stress management tool.
Just leave a comment let me know if you find it useful.
I will be back next week with another stress management tool.
(Remember, I can help you reduce your stress and rebalance your life ! (Check out my programs)
The Action and the Balance is up to You
For Email Newsletters you can trust
Greetings!
It is very, very hot here in Italy!
I try to stay cool drinking fresh fruit/berry/soy smoothies with ice and lots of water.
What about you? Let us know what you do to stay cool!
I am glad that many of you enjoy my de-stress and re-balance tips. Thank you all for the great feedback.
Today I want to share a story with you.
About what? It's just a story.
What you want to make out of it is entirely up to you.
Your feedback, questions and issues are always very appreciated.
This helps me address your needs better and help you create less stress and a more balanced life.
Just leave your comments.
Dr. Inese Millere
M.D.,M.A.,C.H.Ed (Dip Stress Mgt)
Stress Management Coach and Consultant
www.action4balance.com
info@action4balance.com
Your Action, Your Balance
FEATURED ARTICLE
Chicken or Eagle? Which do You prefer?
Once upon a time there was a chicken farmer, who happened to be a keen rock climber. One day he was out climbing on a very high crag and he came across a nest. In the nest there were three very big eggs. They were eagle eggs.
The farmer knew that it was not good to steal eggs but he took one anyway.
When he got back to his chicken farm he put the egg in a hen house. When the egg hatched the hen was very, very proud. The eagle began to grow and spend his life with the hens - his brothers and sisters, doing what hens do: scratching around in dirt, flapped its wings fearlessly but never go more than few feet of the land.
And then one day the eagle happened to look up and the air it saw soaring very high, very majestically a golden eagle. He had no idea what it was. He turned to other chicken and said that it's absolutely fantastic!
What is it? Chicken answered: well, it's an eagle, it's the king of the birds, king of the skies. We are not a part of that eagle's life. We are earth birds and we are destined to spend our lives in a farm yard doing what we are doing.
Moral: The eagle lived and died as a chicken because that's all it though there was.
Look at your current life and ask yourself:
* Do I settle for what I have or for what someone else thinks or what he or she told I should have done, think, live you name it?
* Am I letting the stress to put barriers between me and my family, me and my friends, me and my career, and finally me ....and myself?
* Where can I see that my negative thinking has set myself up for stress or failure?
Here is my challenge for you - act now - find practical ways to destress your life.
Never, never settle for less.
"...Dont fly like a barnyard hen when can can soar like an eagle", writes Josemaria Escriva in The Way
Now it's time to apply your new stress management tool.
Just leave a comment let me know if you find it useful.
I will be back next week with another stress management tool.
(Remember, I can help you reduce your stress and rebalance your life ! (Check out my programs)
The Action and the Balance is up to You
For Email Newsletters you can trust
Wednesday
Week 27|How to nurture the emotional dimension of your life?
A NOTE FROM INESE
Greetings!
Everything has been figured out except how to live.
- Jean-Paul Sartre
How do you truly WANT to live YOUR life?
Do you have a dream of living a "balanced life"?
'A balanced life is a myth,' I hear you saying. Well, yes and no.
There are times when all you need is someone in your life to help you find a way of creating the life that you want and hold you accountable.
Today I will share with one more tool to add to your stress management tool kit: how to reduce stress and re-balance your life through creating and spending quality time with family and friends.
You are very welcome to share your feedback, questions and issues you would like to read about.
This would help me to address your needs better and help you create less stress and a more balanced life.
Just leave your comments.
Dr. Inese Millere
M.D.,M.A.,C.H.Ed (Dip Stress Mgt)
Stress Management Coach and Consultant
www.action4balance.com
info@action4balance.com
Your Action, Your Balance
FEATURED ARTICLE
How to Nurture the Emotional Dimension of Your life?
When asked to take an inventory of the current life and to imagine the desired balanced life, spending quality time with family and friends is usually high on my clients' list of priorities.
Priorities 'wish list', though.
Professional women today have too many roles, duties and commitments and are so exhausted at the end of the day that the emotional dimension - the need to cultivate quality relationships - is the first to be dropped.
Doing so, the goal was to probably release some stress but in reality you are just adding more.
As demands increase, you could feel a sense of imbalance, losing control and helplessness, therefore making yourself prone to stress and burnout.
Nowadays the lack of balance is a major source of stress in professional womens' lives.
Finding the right balance helps to restore harmony and reduce stress.
What are the key areas to consider in order obtaining desired balance?
"Balance" is not a static or have the same meaning for everybody; it changes depending on your current life priorities.
There is one core rule though - for creating a whole balanced life or "wholeness", it is important to integrate and consider all of the following areas: physical, intellectual, spiritual, and the emotional dimension.
When you drop spending quality time with your family and friends you distort and neglect the emotional dimension. Those quality relationships make your affective world rich and joyful and they work as a powerful stress reduction tool.
What is quality time?
Quality time is time spent doing an activity that is meaningful to all people that are participating. It is about focusing attention on the other person, listening attentively, and sharing thoughts and feelings.
However, spending time together does not have to be a tiring or expensive venture. In fact, doing something meaningful usually does not cost much, yet the memories last a long time.
Take Action:
Make a date.
Set aside some time on your busy agenda for family and friends, and treat it as you would any appointment-something that's important-not to be missed or rescheduled.
Your date day with family could include anything-playing soccer in a park, riding bikes, playing board games at home, doing crafts with younger kids, cleaning out your closets together to give you an idea.
With friends, it could be a simple cup of coffee and window-shopping that allows you to spend some free time together.
Friends are a great stress management tool, and group get-togethers will allow you to catch up with a lot of them at one go. Don't neglect it.
What if everybody is too tired and busy to participate?
Start new traditions.
Be creative - launch a tradition! People are inquisitive.
Pick a new neighborhood to visit, a new ice cream parlor to try out, or a new bicycle trail to explore.
If doing something outdoors is not your thing, then start a book club gal's night in and turn this night into social event of the week. Crack open a bottle of wine, sit back and enjoy good time together.
Doing this on a regular basis will create a ritual that you all look forward to.
Give back to the community.
Choose a charity and volunteer with your family or friends once a month. You'll feel great about what you're doing and your close circle will be there to share it with you.
Selecting an activity that everyone enjoys and is willing to try out is a great way to ensure everyone stays in the program and is committed to meeting.
Be creative - there are many ways to keep close to your family and friends.
If you are looking for ways to destress and rebalance your life spending quality time with family and friends should rank high on your priority list.
It could take some effort to schedule it in, but the rewards you reap are well worth your time and commitment.
Now it's time to apply your new stress management tool.
Leave your comments and let me know if you find it useful.
I will be back next week with another stress management tool.
Stay tuned in and don't miss the next News from Action4Balance.com
(Remember, I can help you reduce your stress and rebalance your life ! (Check out my programs)
The Action and the Balance is up to You
For Email Newsletters you can trust
Greetings!
Everything has been figured out except how to live.
- Jean-Paul Sartre
How do you truly WANT to live YOUR life?
Do you have a dream of living a "balanced life"?
'A balanced life is a myth,' I hear you saying. Well, yes and no.
There are times when all you need is someone in your life to help you find a way of creating the life that you want and hold you accountable.
Today I will share with one more tool to add to your stress management tool kit: how to reduce stress and re-balance your life through creating and spending quality time with family and friends.
You are very welcome to share your feedback, questions and issues you would like to read about.
This would help me to address your needs better and help you create less stress and a more balanced life.
Just leave your comments.
Dr. Inese Millere
M.D.,M.A.,C.H.Ed (Dip Stress Mgt)
Stress Management Coach and Consultant
www.action4balance.com
info@action4balance.com
Your Action, Your Balance
FEATURED ARTICLE
How to Nurture the Emotional Dimension of Your life?
When asked to take an inventory of the current life and to imagine the desired balanced life, spending quality time with family and friends is usually high on my clients' list of priorities.
Priorities 'wish list', though.
Professional women today have too many roles, duties and commitments and are so exhausted at the end of the day that the emotional dimension - the need to cultivate quality relationships - is the first to be dropped.
Doing so, the goal was to probably release some stress but in reality you are just adding more.
As demands increase, you could feel a sense of imbalance, losing control and helplessness, therefore making yourself prone to stress and burnout.
Nowadays the lack of balance is a major source of stress in professional womens' lives.
Finding the right balance helps to restore harmony and reduce stress.
What are the key areas to consider in order obtaining desired balance?
"Balance" is not a static or have the same meaning for everybody; it changes depending on your current life priorities.
There is one core rule though - for creating a whole balanced life or "wholeness", it is important to integrate and consider all of the following areas: physical, intellectual, spiritual, and the emotional dimension.
When you drop spending quality time with your family and friends you distort and neglect the emotional dimension. Those quality relationships make your affective world rich and joyful and they work as a powerful stress reduction tool.
What is quality time?
Quality time is time spent doing an activity that is meaningful to all people that are participating. It is about focusing attention on the other person, listening attentively, and sharing thoughts and feelings.
However, spending time together does not have to be a tiring or expensive venture. In fact, doing something meaningful usually does not cost much, yet the memories last a long time.
Take Action:
Make a date.
Set aside some time on your busy agenda for family and friends, and treat it as you would any appointment-something that's important-not to be missed or rescheduled.
Your date day with family could include anything-playing soccer in a park, riding bikes, playing board games at home, doing crafts with younger kids, cleaning out your closets together to give you an idea.
With friends, it could be a simple cup of coffee and window-shopping that allows you to spend some free time together.
Friends are a great stress management tool, and group get-togethers will allow you to catch up with a lot of them at one go. Don't neglect it.
What if everybody is too tired and busy to participate?
Start new traditions.
Be creative - launch a tradition! People are inquisitive.
Pick a new neighborhood to visit, a new ice cream parlor to try out, or a new bicycle trail to explore.
If doing something outdoors is not your thing, then start a book club gal's night in and turn this night into social event of the week. Crack open a bottle of wine, sit back and enjoy good time together.
Doing this on a regular basis will create a ritual that you all look forward to.
Give back to the community.
Choose a charity and volunteer with your family or friends once a month. You'll feel great about what you're doing and your close circle will be there to share it with you.
Selecting an activity that everyone enjoys and is willing to try out is a great way to ensure everyone stays in the program and is committed to meeting.
Be creative - there are many ways to keep close to your family and friends.
If you are looking for ways to destress and rebalance your life spending quality time with family and friends should rank high on your priority list.
It could take some effort to schedule it in, but the rewards you reap are well worth your time and commitment.
Now it's time to apply your new stress management tool.
Leave your comments and let me know if you find it useful.
I will be back next week with another stress management tool.
Stay tuned in and don't miss the next News from Action4Balance.com
(Remember, I can help you reduce your stress and rebalance your life ! (Check out my programs)
The Action and the Balance is up to You
For Email Newsletters you can trust
Week 26| "Salami"principle
A NOTE FROM INESE
Greetings!
I hope you are having a great week.
Let me ask you a question - have you ever needed to deal with large tasks?
How did it feel?
Thrilling, positively challenging? Or, on the contrary, it can be so stressful and daunting that you either never start them, or having started them, you become dispirited and give up. What a stress indeed!
The easiest way would be...to give up, right? But does this solve the problem?
Today I will share with you a simple principle to add to your stress management tool kit: how to stay on track and motivated when dealing with large (but necessary) tasks.
My daughter Marta uses this principle during her exam session at University. When she thought about whole eleven exams at once she felt extremely overwhelmed, but after being introduced to the "salami" principle she was able to avoid unnecessary worries and stress eating slice by slice, exam by exam.
You can apply the "salami" principle to any big project.
You are very welcome to share your feedback, questions and issues you would like to read about.
This would help me address your needs better and help you create less stress and a more balanced life.
Just leave your comments.
Dr. Inese Millere
M.D.,M.A.,C.H.Ed (Dip Stress Mgt)
Stress Management Coach and Consultant
www.action4balance.com
info@action4balance.com
Your Action, Your Balance
FEATURED ARTICLE
"Salami" principle - cutting big projects into slices
Big projects often pose particular difficulties.
They can be daunting at the beginning because they are so big. And they can be dispiriting in the middle when the initial blush of enthusiasm has paled and the end is still out of sight.
Does this scenario sound familiar?
Let's assume that you have decided that today is THE day. You putter around a bit, pour a second cup of coffee, scrub the grime off the stovetop, skim the paper, field two phone calls, telling yourself all the while that you will find your way to your project eventually. But it never happens.
What to do?
One of the biggest mistakes we make with a big project is to make it too daunting. The key is to break big projects down into manageable segments.
The principle to apply is called the 'salami' principle: large tasks should be broken up into a series of small tasks - appetizing slices.
If you "eat" the slices one by one, you will eventually consume the whole "salami" aka task.
Instead of focusing on unnecessary worries and feeling overwhelmed focus on the demands made by each "slice".
Additionally this will allow you to estimate much more accurately the time it takes to fulfill the goal or realize the project as well as making each slice more appetizing.
Take Action:
Set yourself small manageable tasks so instead of trying to achieve everything in one go, you take a small step each time, achieving a limited objective before moving onto the next stage.
By progressing through them you will eventually accomplish the large task.
For example you could decide to deal with the task for 15 minutes a day. Fifteen minutes would be your personal salami slice, and probably not that hard to manage.
Over time it will became easier so you could extend the fifteen minutes to thirty and then sixty.
Applying 'salami' principle you kill two birds with one shot - eliminate stress and worries and get your task done.
Let me know if you find this principle useful?
I will be back next week with another stress management tool.
Stay tuned in and don't miss the next News from Action4Balance.com
(Remember, I can help you reduce your stress and rebalance your life ! (Check out my programs)
The Action and the Balance is up to You
Greetings!
I hope you are having a great week.
Let me ask you a question - have you ever needed to deal with large tasks?
How did it feel?
Thrilling, positively challenging? Or, on the contrary, it can be so stressful and daunting that you either never start them, or having started them, you become dispirited and give up. What a stress indeed!
The easiest way would be...to give up, right? But does this solve the problem?
Today I will share with you a simple principle to add to your stress management tool kit: how to stay on track and motivated when dealing with large (but necessary) tasks.
My daughter Marta uses this principle during her exam session at University. When she thought about whole eleven exams at once she felt extremely overwhelmed, but after being introduced to the "salami" principle she was able to avoid unnecessary worries and stress eating slice by slice, exam by exam.
You can apply the "salami" principle to any big project.
You are very welcome to share your feedback, questions and issues you would like to read about.
This would help me address your needs better and help you create less stress and a more balanced life.
Just leave your comments.
Dr. Inese Millere
M.D.,M.A.,C.H.Ed (Dip Stress Mgt)
Stress Management Coach and Consultant
www.action4balance.com
info@action4balance.com
Your Action, Your Balance
FEATURED ARTICLE
"Salami" principle - cutting big projects into slices
Big projects often pose particular difficulties.
They can be daunting at the beginning because they are so big. And they can be dispiriting in the middle when the initial blush of enthusiasm has paled and the end is still out of sight.
Does this scenario sound familiar?
Let's assume that you have decided that today is THE day. You putter around a bit, pour a second cup of coffee, scrub the grime off the stovetop, skim the paper, field two phone calls, telling yourself all the while that you will find your way to your project eventually. But it never happens.
What to do?
One of the biggest mistakes we make with a big project is to make it too daunting. The key is to break big projects down into manageable segments.
The principle to apply is called the 'salami' principle: large tasks should be broken up into a series of small tasks - appetizing slices.
If you "eat" the slices one by one, you will eventually consume the whole "salami" aka task.
Instead of focusing on unnecessary worries and feeling overwhelmed focus on the demands made by each "slice".
Additionally this will allow you to estimate much more accurately the time it takes to fulfill the goal or realize the project as well as making each slice more appetizing.
Take Action:
Set yourself small manageable tasks so instead of trying to achieve everything in one go, you take a small step each time, achieving a limited objective before moving onto the next stage.
By progressing through them you will eventually accomplish the large task.
For example you could decide to deal with the task for 15 minutes a day. Fifteen minutes would be your personal salami slice, and probably not that hard to manage.
Over time it will became easier so you could extend the fifteen minutes to thirty and then sixty.
Applying 'salami' principle you kill two birds with one shot - eliminate stress and worries and get your task done.
Let me know if you find this principle useful?
I will be back next week with another stress management tool.
Stay tuned in and don't miss the next News from Action4Balance.com
(Remember, I can help you reduce your stress and rebalance your life ! (Check out my programs)
The Action and the Balance is up to You
Week 25 | Welcome Challenges
A NOTE FROM INESE
Greetings!
These days I have been enjoying long walks on the beach, abundance of summer fruit and veggies and relaxing reading of a good book on my terrace in the evenings when it gets cooler. All great de-stress activities.
Do I have some challenges, too? Sure I do.
For life to be enjoyable we all need challenges. To keep our distress in distance we need those we feel you can cope with.
Sadly we are all, at times, faced with challenges/ problems that we cannot cope with or I would rather say - we perceive as such with which we cannot cope with and which mount up to stress and lead to burnout.
Unresolved problems are significant stressors or source of stress for the majority of my clients.
Today I will talk about using certain steps you can resolve even the most stressful problem.
I urge you to try the technique. I think that you will be amazed at the results!
You are very welcome to share your feedback, questions and issues you would like to read about.
This would help me to address your needs better and help you create less stress and a more balanced life.
Just leave your comments.
Dr. Inese Millere
M.D.,M.A.,C.H.Ed (Dip Stress Mgt)
Stress Management Coach and Consultant
www.action4balance.com
info@action4balance.com
Your Action, Your Balance
FEATURED ARTICLE
Manage Stress with Problem Solving
Managing stress is about being proactive.
It is very important to take positive action.
Here is a serious warning though - drowning your stress in alcohol, eating junk food, self medication with drugs such as nicotine - this is not the answer. ( To learn How to change bad habits in 6 simple steps Click HERE)
Proactivity means that you must take the responsibility and move yourself out of your comfort zone (which is not that comfortable after all) into the driver's seat.
How many times have you thought that others cause your stress or that you have no choice?
The reality is you can choose whether to be stressed or not. Hey, someone had to say it!
Dealing with stress is dealing with change. The question is what changes to make, and how to make them.
This is where the problem solving comes in. Problem solving is a proven stress management strategy which directly claims your positive action.
Let's first define what I mean by a problem. Problems are issues, dilemmas, challenges, situations in your professional or personal life that needs to be resolved otherwise they become stressors, open loops that drain away your precious energy and trigger you stress.
Important - problems don't be necessarily negative ones but they definitely claim your attention and solution.
Unresolved problems are significant stressors or source of stress for the majority of my clients.
Problem solving is not as complicated as it sounds. It is much easier then you think indeed.
The key to your success is to complete these steps.
Take Action: Follow these Steps
Step 1. Select, identify and specify the problem
This is a very important step because the problem must be clearly identified.
A vague feeling of anxiety or stress is hard to tackle. Name your problem and recognize that a problem exists. Make it as specific as possible, ask yourself:
* What is the problem?
* When do I have this problem?
* Why is it a problem?
* With whom is it a problem?
* What is the result of the problem?How often is it a problem?
Step 2: Think of alternatives
Choose the problem you have identified during the step 1 and do a brainstorming session.
This will help you to think of as many solutions as you can. Write down each solution but at this stage just write down as many as you can. Don't reject or censor any. Here's where your creativity is especially important.
Step 3: Evaluate each alternative
Evaluate the pros and cons of each proposed solution and order the solutions from least to most practical and desirable.
Step 4: Select the best solution
Look at your results and decide which of the solutions are worth implementing. If you enjoy an activity, you'll look forward to it rather than put it off.
Step 5: Choose and implement the best alternative
Put into action the best selected alternative. Make plans for carrying out the solution. Ask yourself:
* What actions are needed to achieve it?
* What other changes may be needed?
* Can any assistance be obtained from friends, colleagues, personal coach?
Then, follow through on your decision by monitoring the results of implementing your plan.
Expect some failures, but always reward yourself even for having tried.
Tips:
* It can be difficult and daunting to specify what your problems are. Trust your intuition or talk to someone you trust.
* There are ties when we all need the help and confidential support of other people. Don't be afraid to ask for help if you need it. It can be so helpful.
* If you feel stuck, imagine and consider how others might respond if asked to deal with a similar problem.
* Make sure you start with a problem, which is manageable enough to allow a solution to be found.
* Do not start with your biggest and worst problem. Motivation is lost when the goal seems too difficult and you give up.
* Once you find you can solve a relatively small problem you will be better able to tackle your larger ones.
Let me know if you find this principle useful?
I will be back next week with another stress management tool.
Stay tuned in and don't miss the next News from Action4Balance.com
(Remember, I can help you reduce your stress and rebalance your life ! (Check out my programs)
The Action and the Balance is up to You
Greetings!
These days I have been enjoying long walks on the beach, abundance of summer fruit and veggies and relaxing reading of a good book on my terrace in the evenings when it gets cooler. All great de-stress activities.
Do I have some challenges, too? Sure I do.
For life to be enjoyable we all need challenges. To keep our distress in distance we need those we feel you can cope with.
Sadly we are all, at times, faced with challenges/ problems that we cannot cope with or I would rather say - we perceive as such with which we cannot cope with and which mount up to stress and lead to burnout.
Unresolved problems are significant stressors or source of stress for the majority of my clients.
Today I will talk about using certain steps you can resolve even the most stressful problem.
I urge you to try the technique. I think that you will be amazed at the results!
You are very welcome to share your feedback, questions and issues you would like to read about.
This would help me to address your needs better and help you create less stress and a more balanced life.
Just leave your comments.
Dr. Inese Millere
M.D.,M.A.,C.H.Ed (Dip Stress Mgt)
Stress Management Coach and Consultant
www.action4balance.com
info@action4balance.com
Your Action, Your Balance
FEATURED ARTICLE
Manage Stress with Problem Solving
Managing stress is about being proactive.
It is very important to take positive action.
Here is a serious warning though - drowning your stress in alcohol, eating junk food, self medication with drugs such as nicotine - this is not the answer. ( To learn How to change bad habits in 6 simple steps Click HERE)
Proactivity means that you must take the responsibility and move yourself out of your comfort zone (which is not that comfortable after all) into the driver's seat.
How many times have you thought that others cause your stress or that you have no choice?
The reality is you can choose whether to be stressed or not. Hey, someone had to say it!
Dealing with stress is dealing with change. The question is what changes to make, and how to make them.
This is where the problem solving comes in. Problem solving is a proven stress management strategy which directly claims your positive action.
Let's first define what I mean by a problem. Problems are issues, dilemmas, challenges, situations in your professional or personal life that needs to be resolved otherwise they become stressors, open loops that drain away your precious energy and trigger you stress.
Important - problems don't be necessarily negative ones but they definitely claim your attention and solution.
Unresolved problems are significant stressors or source of stress for the majority of my clients.
Problem solving is not as complicated as it sounds. It is much easier then you think indeed.
The key to your success is to complete these steps.
Take Action: Follow these Steps
Step 1. Select, identify and specify the problem
This is a very important step because the problem must be clearly identified.
A vague feeling of anxiety or stress is hard to tackle. Name your problem and recognize that a problem exists. Make it as specific as possible, ask yourself:
* What is the problem?
* When do I have this problem?
* Why is it a problem?
* With whom is it a problem?
* What is the result of the problem?How often is it a problem?
Step 2: Think of alternatives
Choose the problem you have identified during the step 1 and do a brainstorming session.
This will help you to think of as many solutions as you can. Write down each solution but at this stage just write down as many as you can. Don't reject or censor any. Here's where your creativity is especially important.
Step 3: Evaluate each alternative
Evaluate the pros and cons of each proposed solution and order the solutions from least to most practical and desirable.
Step 4: Select the best solution
Look at your results and decide which of the solutions are worth implementing. If you enjoy an activity, you'll look forward to it rather than put it off.
Step 5: Choose and implement the best alternative
Put into action the best selected alternative. Make plans for carrying out the solution. Ask yourself:
* What actions are needed to achieve it?
* What other changes may be needed?
* Can any assistance be obtained from friends, colleagues, personal coach?
Then, follow through on your decision by monitoring the results of implementing your plan.
Expect some failures, but always reward yourself even for having tried.
Tips:
* It can be difficult and daunting to specify what your problems are. Trust your intuition or talk to someone you trust.
* There are ties when we all need the help and confidential support of other people. Don't be afraid to ask for help if you need it. It can be so helpful.
* If you feel stuck, imagine and consider how others might respond if asked to deal with a similar problem.
* Make sure you start with a problem, which is manageable enough to allow a solution to be found.
* Do not start with your biggest and worst problem. Motivation is lost when the goal seems too difficult and you give up.
* Once you find you can solve a relatively small problem you will be better able to tackle your larger ones.
Let me know if you find this principle useful?
I will be back next week with another stress management tool.
Stay tuned in and don't miss the next News from Action4Balance.com
(Remember, I can help you reduce your stress and rebalance your life ! (Check out my programs)
The Action and the Balance is up to You
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