Nutrition – the Heart of the Matter

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Aging Beyond BeliefDon Ardell’s tips for aging well are from his book Aging Beyond Belief, 69 tips for REAL Wellness. REAL wellness stands for Reason, Exuberance And Liberty. Don says you can’t buy pills or treatments for REAL wellness−it’s a mindset and lifestyle you control. It’s never to early to let Reason, Exuberance and Liberty be your guide…these tips are for folks of any age. Enjoy.

TIP 5
Nutrition – the Heart of the Matter
Adopt two simple nutritional goals and work to realize both

This tip is supported by research done at the Agriculture and Health and Human Services Departments. The two nutritional goals are: 1) Eat fruits and vegetables on at least three separate occasions spaced throughout the day; and 2) Consume at least two cups of fruit and three cups of vegetables daily.

Another study published in the journal Neurology (10/24/2006), based on a six-year research project involving 4000 seniors, hinted strongly that it’s never too late to gain a mental edge in this fashion. Two daily servings of vegetables—that’s all it takes. What a deal.

Veggies are much cheaper than drugs and doctor visits. Besides, nobody ever got smarter medicating or seeing doctors. The seniors study just mentioned, done at the Rush Center for Healthy Aging in Chicago, suggests the two-serving daily fix slows cognitive mental declines by as much as 40 percent. This is judged the equivalent of a five-year age discount! There are not many ways to drop five years of aging effects—don’t pass up such a deal!

Vegetables, particularly those in the leafy green category, provide such brain benefits because of their antioxidant compounds, such as vitamin E, flavonoids and carotenoids. What’s more, the absorption of these compounds is enhanced if they are prepared using olive or vegetable oils, or other poly or mono-unsaturated fats.

Such high consumption levels will ensure that you get loads of phytonutrients—great as antioxidants that inhibit free radical cell damages and helpful, as well, in weight control.  At present, 90 percent of the US population does not realize this intake standard. This partially accounts for the fact that two-thirds of Americans are overweight and 90 million suffer from chronic diseases. Naturally, our individual needs vary, depending on our exercise levels, age and sex. To personalize this tip in accord with your situation, go to www.mypyramid.gov.  (For details about top-rated fruits and veggies, see “More Reasons to Eat Your Veggies,” Wall Street Journal, 7/25/06, D1 and D3).

This tip is offered despite the general rule that you should be suspicious of claims for one specific food or another. This tip is not for a single food, but two classes of food. Still, it is useful to note that it is wise to reserve judgments. Always allow time for your critical thinking talents to come into play. Let’s say someone insists that his product will increase your energy, shrink your derriere and/or grow hair on your head. What to do? My advice—be respectful and kind but don’t agree or buy anything. Be skeptical. Assuming you were even mildly interested, ask for evidence. Insist that it be from a disinterested third party—and take your time before deciding.

Donald ArdellDonald B. Ardell was a pioneer in the Wellness movement. He wrote High Level Wellness: An Alternative to Doctors, Drugs, and Disease, first published in 1976 by Rodale Press, with editions over the years by Bantam Books and Ten-Speed Press. Since then Don has written a dozen additional wellness books, including Die Healthy (with Grant Donovan), 14 Days to Wellness and most recently, Aging Beyond Belief.

A note from Brian Luke Seaward

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Dear Friends, Fans & Colleagues,

Howdy from Boulder!   Lots going on in the Universe these days, most of it happening right here on planet Earth!

I wanted to share with you a couple of things that might be of interest to you including my new book and this year’s incredible tours to Ireland and Italy:

• A Beautiful World: The Earth Songs Journals (hardcover, 266 pages)

First, I am delighted to announce the release of my newest book. A Beautiful World has just arrived (in my garage); 12.5 inches and 3.5 lbs. …It’s a limited edition (1,000 copies) coffee table photography book. Please check out the sample pages with the links below… including (shamelessly) a link to the Paypal page were you can place your order….

• For those in the Boulder/Denver area, you are cordially invited to a travelogue slide presentation and book signing February 23rd…7-9 pm at the Millennium Harvest House Hotel (28th and Arapaho), Boulder, CO. Hope you can come!

Thanks so much for your support. You are going to LOVE this book!

Many of you have asked about this year’s trips to Ireland (10 spots left) and Tuscany (9 spots left). Here is all the information you will need.  Each trip will be a trip of a lifetime…and we would LOVE to have you join us.

Please call with any questions….

• 2012 Spirit of Ireland Journey Tour: Ruins, Runes and Tunes

Come join us for a trip of a lifetime as we travel once again to the Emerald Isle for the Spirit of Ireland Healing Journey to work with the healing energies of the sacred sites of Counties Donegal Mayo and Galway—exploring the Celtic culture, music (if you don’t hear the music, you don’t see Ireland) and spirituality with Brian Luke Seaward, Ph.D., June 15-25th, 2012. Call 303.678.9962 or click on http://www.brianlukeseaward.net/tripstoireland.html

PDF brochure: http://brianlukeseaward.net/2012_spirit_of_ireland_journey.pdf

• 2012 Spirit of Italy: Eat Walk Meditate Tour

Come join us in Italy; a land and culture where dreams are made of great food, stunning pastoral scenery, and a relaxed healthy lifestyle. These are the reasons why we have chosen the Tuscan region of Italy and Venice as our prime locations for a retreat for caregivers and working professionals; a time to renew mind, body and spirit. This tour theme (loosely based on Liz Gilbert’s best-selling book, Eat Pray Love) offers guided meditations, wonderful Italian meals, stress & personal management skills, and an unforgettable taste of the authentic Italian culture honoring the skills of self-care for nurses, caretakers and professionals on the front lines of the healthcare industry. Here is a link to the information for this trip (pdf brochure and photoblog).

http://www.brianlukeseaward.net/tripstoitaly.html

PDF brochure: http://brianlukeseaward.net/spirit_of_italy_2012.pdf

I hope that this email finds you well and in great spirits (and they will be in better spirits when you come to Ireland and Tuscany, believe me!). As always, thanks for making this a better world to live in and I hope to see you some soon.

Best wishes always,

Brian Luke Seaward

www.brianlukeseaward.net

Understanding the Aging Brain

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Aging Beyond BeliefDon Ardell’s tips for aging well are from his book Aging Beyond Belief, 69 tips for REAL Wellness. REAL wellness stands for Reason, Exuberance And Liberty. Don says you can’t buy pills or treatments for REAL wellness−it’s a mindset and lifestyle you control. It’s never to early to let Reason, Exuberance and Liberty be your guide…these tips are for folks of any age. Enjoy.

TIP 4
Understanding the Aging Brain
Learn as much as you can about your own CPU

Do you know what “central processing unit” (CPU) I’m talking about? I mean the one in your head containing 100 billion neurons, the one able to make about 1,000 trillion interconnections or so, according to R. Grant Steen in The Evolving Brain (Prometheus Books, Amherst, NY, 2007). Your brain, neurophysiologist Steen suggests, is “arguably the most complex object in the universe.”

The more you learn about consciousness and unconsciousness, learning, memory, the role of genes, motivation, aggression and even your brain’s evolution, the more you will look after it. That is, give it new data, use it wisely and take good care of the rest of the organism to which it is attached.

All this attention to the brain takes on added significance as the years accrue on the old CPU. The CPUs in computers can be replaced, but the one in your skull has to be upgraded, regularly if not automatically. There’s work involved, which is often the case when worthwhile returns are at issue. It’s just one more “cross to bear” (I prefer “responsibility to assume”) associated with “senior-hood.” While it tempting to conclude that there is not much (good) to be said for getting older, consider this before getting discouraged:

  • We’re wiser than we were as youths.
  • We have more money.
  • We’re not as obsessed with sex. (This is a rumor.)
  • We have time-tested ideas about the great existential questions. (They are most likely peculiar, twisted and irrational like mine, but if they help you make sense of things and live a good life, who cares?)
  • We feel better about ourselves.
  • We don’t have to support our children.

Besides, what’s there not to like about getting older given the fact that it’s not optional for anyone partial to breathing?

Of course, not all the assertions I listed apply in every case; in some codgers, none applies. I believe it was H. L. Mencken who said, “The older I grow the more I distrust the familiar doctrine that age brings wisdom.”

New evidence has come to light suggesting that Mencken SHOULD have placed more trust in that familiar doctrine. It might, happily enough, be mostly true.

The latest research suggests that, with regard to older brains, like mine, there’s good news and bad news. The bad is not even that bad. Sure, old brains process information more slowly and less nimbly, so decisions (e.g., whether to drive left or right, stop or pull over) take longer. This is a bit of a problem when, for instance, a fast-moving Hummer is being managed by an old brain. But, the good news more than makes up for the pokey decision-making, provided you get where you’re going in one piece without leaving a trail of carnage behind you. It’s true that old brains are not as good at “multitasking” as they once were.

But, here’s the good news, according to Marilyn Albert of Johns Hopkins School of Medicine, where brain studies on aging have been getting a lot of attention. (See “Old Brains Don’t Work That Badly After All, Especially Trained Ones,” The Wall Street Journal, March 3, 2006; Page B1.) “Neurons don’t abandon ship.” Our brains retain the ingredients needed, IF we continue to use them and keep the rest of the body in tune. This brings to mind another old adage, “You can live to be a hundred if you give up all things that make you want to live to be a hundred.” This adage is wrong, according to the new findings. You, particularly your brain functions, will live longer if you DON’T give up the things that make you want to live to be a hundred.

Want to have a “fit brain” with high-end neural circuitry when you’re old? Exercise—both your body AND your mind, daily—and don’t slack off in the later years.

Here is a summary of some of the latest findings:

  • Even 70-year-olds produce new neurons as well as keeping the old ones needed for memory (hippocampus region) and planning and judgment (frontal cortex).
  • While a rose is a rose is a rose, neurons are different in different older folks. A geezer who does not employ his/her brain with multiple new experiences, who does not stay physically fit, socially engaged and active in complex environments will NOT have the neuron health of a wellness enthusiast who meets all these standards.
  • The epicenter of the brain for purposes of studying neural well-being is the prefrontal cortex region. If your neurons here are “firing on all cylinders,” so to speak, you will be able to pay attention to important stuff and ignore the rest.
  • One study found that old brains could be trained to act like young ones by mental exercises that require the use of both hemispheres of the brain. (Results were described in the February 2006 journal Neurobiology of Aging.) This demonstrated that the brains of older adults could stay “relatively flexible, able to alter brain circuits in response to training.”

As Hans Selye once advised, there’s nothing wrong with retirement as long as it does not interfere with your work. By “work,” Selye meant keeping up the social and intellectual demands, avoiding routine and staying engaged in daily affairs.

I like all these requirements. I’ll end this now in order to go off looking for some daily affairs. There you have it—one more reason to live a wellness lifestyle with panache and verve.

Donald ArdellDonald B. Ardell was a pioneer in the Wellness movement. He wrote High Level Wellness: An Alternative to Doctors, Drugs, and Disease, first published in 1976 by Rodale Press, with editions over the years by Bantam Books and Ten-Speed Press. Since then Don has written a dozen additional wellness books, including Die Healthy (with Grant Donovan), 14 Days to Wellness and most recently, Aging Beyond Belief.

Care for the Caregiver

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The presenter got my attention right off, “I’ve given up on motivating caregivers to care for them-selves.  Even when that cancer or heart attack occurs, the majority of caregivers are still impervious to such talks!”

“Wow, I thought, this is an interesting approach!” I leaned back in my chair…looking forward to the dance. I like the dance. I get to use all my best strategies and tactics to avoid facing my issues: I’m attentive, ask good questions, smile, nod, participate, share a personal story or two, fill out the work sheets, do the silly exercises (that seems to impress some presenters), write down the requisite social supports that give the impression I am sincerely interested in making lasting and permanent change and otherwise look for things to include in my next presentation. Then I go back to my old bad habits: working and eating too much, exercising and sleeping too little. You know the drill.

I listened as she went through the usual litany: good nutrition, good exercise, good sleep and a healthy spirituality (usually with a huge dose of mindfulness these days). And after the presentation was over I went for the coup de grace’.

I stood in line and asked her to sign her book. She scrutinized me and asked my name. “John”, I said. Her eyes bored through me like a diamond drill. She quickly scribbled a sentence inside the cover and then flipped the book over for me to read what she had written.  “Read it out loud,” she commanded.

I read, “John is your name and compliance is your game” signed Dr. Molly K

Then Ms. Smiley Face leaned forward and whispered way too loud, “You can’t fool me. I’ve got your number.  I’ve given up on giving care for the caregiver talks to the likes of you. I know you, and I eat your kind for breakfast. When it comes to self-care you are totally helpless, hopeless…pathetic.  It will never happen.”

“Wow”, I thought, “she is good!”

She kept the momentum, “ You get to choose one of only two options. You know about old school spiritual direction…obedience and all that.

“Oh no”,  I thought, but deftly parried by nodding compliantly. (but she had me on my heels and she knew it) She had seen through my non-verbals and before I could strike back she barked.

“No…I’m making the choice for you,” I literally jumped backwards! “It’s caregiver boot camp for you.”

I hadn’t heard about caregiver boot camp before, but it sounded kind of fun.

“Not fun!” she snapped, verbally jerking me back to reality and lifting me off the floor by the scruff of the neck at the same time.

“Not fun?” I queried in a strangely pleading voice.

Welcome Them Home, Help Them HealJohn Sippola, MDiv, has served as a parish pastor for 20 years and as a hospital chaplain for 15 years. A LTC Retired from the Minnesota Army National Guard, John served as the Family Assistance Center chaplain in Duluth, MN during the first Persian Gulf War. During that time, he helped facilitate a support group for spouses and parents, and co-led a support group for the children of deployed service members. As a hospital chaplain, he worked extensively with veterans in chemical dependency and mental health settings. From 1997-2000 John served as the Family Assistance Chaplain for the State of Minnesota. John is convinced that churches have a strategic role in promoting relational and spiritual wellbeing of returning veterans and their families. John is currently pastor of Elim Lutheran Church of Blackhoof in Barnum, Minnesota.

Journaling through the grief

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Journaling has been such a valuable tool for me in my process of grieving over our son Mitchell’s death by suicide. I journal for my own pleasure, release, sorting-out of feelings. If every time I had another insight or thought about Mitch’s life, mental illness, or death – and would mention it to loved ones or friends – they would all be weary of hearing about it. Instead, I journal often and still talk about Mitch at times with family and friends. It seems to be a good compromise, and keeps me grounded.

Each year I take my journaling to another level – on the day of Mitch’s death and send an email out to everyone I know – this was my 2011 letter.

Dear family and friends,

Twenty five years ago today, November 22, 1986, at 30 years of age, our son died by suicide. We commemorate this day – we celebrate Mitchell’s life. Mitch was an exceptional son, grandson, brother and uncle.

For eight years we kept the promise Mitchell asked of us, from the time of his first suicide attempt, not to tell anyone he had a mental illness. He felt it was a ‘shonda’ – a shame, an embarrassment, people wouldn’t value him for who he was, only the see the mental illness. The moment Mitch died, we told anyone and everyone. We were not ashamed or embarrassed. He had a disease, a mental illness. Although Mitchell did not discuss it, we hope other people will as the stigma of mental illness slowly lifts.

To quote Glenn Close about her family members…

“The stigma is toxic. And, like millions of others who live with mental illness in their families, I’ve seen what they endure: the struggle of just getting through the day, and the hurt caused every time someone casually describes someone as “crazy,” “nuts,” or “psycho.”

Even as the medicine and therapy for mental health disorders have made remarkable progress, the ancient social stigma of psychological illness remains largely intact. Families are often unwilling to talk about it and, in movies and the media, stereotypes about the mentally ill still reign.

The World Health Organization (WHO) estimates that by the year 2020 mental illness will be the second leading cause of death and disability. Every society will have to confront the issue. The question is, will we face it with open honesty or silence?”

I remember when my mother would whisper the word cancer. We’ve come a long way. Talking and dealing with mental illness should be no different from having cancer, diabetes or any other disease.

“We have to get the word out that mental illness can be diagnosed and treated, and almost everyone suffering from mental illness can live more normal lives.”
~ Rosalynn Carter

Twenty-five years is such a long time! We miss the hugs, conversations, laughter and even the tears. We miss the family time with him – he SO loved his family (especially his two nieces!) . Mitchell would have loved the 7 more nieces and nephews that were born after his death. He would have loved Tucson and would be so happy for us. At one point, a few years before he died, he visited Vermont and came home with plans to build homes for our entire family to vacation together.

We do know that Mitch looks after us. We feel his spirit and it warms us.

We think about him every day – with love – and with admiration for trying so hard to stay alive.

Ester and Jay Leutenberg

Ester A. Leutenberg has worked in the mental health profession for many years as an author, publisher and as an advocate for those suffering from loss.

 

Top 10 Ways You Can Improve Your Speaking by Acting Like a Stand-up Comic

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10.          The most important thing to do in the first thirty seconds you’re center stage (even if you’re sitting at the conference table) is make the audience like you. Do this by using a conversational tone instead of a droning academic “I know more than you do” tone, making good eye contact, connecting with specific people in the audience, and giving the audience time to respond appropriately to your jokes and stories.

9.            Use stories from your own personal experience. The more your presentation is based on your own life, the more the audience will sense truth and human emotion. These are very important elements in getting an audience to accept what you have to say, especially if it is something includes bad news of some kind.

8.            Plan for things to go wrong. Stand-up comics write “savers,” funny comebacks for the things that might go wrong while they’re on stage. For example, the microphone stops working, cell phones go off, instead of thirty minutes there are now only seventeen for your presentation, half the audience has just rushed out of the room with food poisoning, etc. Being able to respond to problems with a sense of humor shows the audience you work well under pressure and don’t let a few setbacks stop you. And, if you are able to deliver your savers as if you just thought them up off-the-cuff, the audience will be impressed by your quick wit and intellect!

7.            Apply some of the rules of comedy to your presentation. Comics all know the rules for making things funnier. These rules also apply in many cases to presentations of all kinds.

  • Rule #1:  Your material should be universal; everyone in the room should be able to understand the material, the context, and the emotions behind both. If you are speaking to a room full of accountants and all you keep using references to quantum physics, you’re violating the rule of universality.
  • Rule #2:  Be as specific and visual as possible. The better you can create a picture, the more engaged the audience will be in your presentation. It’s not an office, it’s a 7-foot x 7-foot cubicle wedged between the women’s bathroom and the elevator.
  • Rule #3:  When dealing with topics that are still painful to the audience (recent tragic events, lay-offs at work, new management, budget cuts, etc.), use exaggeration in your examples to keep things in perspective. Here’s an example:  “Things have been really stressful at work, what with the new CEO, the changes in our job description, and the dress code that requires everyone to wear prison uniforms on Wednesdays.”
  • Rule #4:  KISS (Keep it simple, stupid.)  Make your presentation only as long as it needs to be. Avoid complex ideas that require more thought than the audience will have time for; those are better discussed in breakout sessions or meetings. There’s almost nothing worse than an hour-long speech with only ten minutes of “stuff” in it.
  • Rule #5:  It happened today (or at the latest, yesterday.)  Use present tense verbs to give your presentation a feeling of being topical and urgent.

6.            Remember, what you say is only half the game; your emotion is the other half. A speaker can have the most interesting material in the world, but if there is no passion behind it, no personal interest in what is being said, someone will probably fall asleep and it might be the speaker. Some ways stand-up comics show passion in their material include:

  • Using lots of facial expressions and gestures.
  • Modulating their voice. Vocal variation is very important to keeping an audience’s interest.
  • Getting rid of the lectern and standing where people can see them.

5.            Structure your presentation like a stand-up set. Open strong and close even stronger. In between, vary your material so that your stronger and weaker points alternate. This is also a good way to structure a presentation that includes many points that may be received negatively by the listeners – intersperse them with whatever good news you can find so that the audience has a chance to catch their breath.

4.            Engage the audience in participatory activities. It’s easier to keep an audience with you if they feel involved, rather than spoken at. Try to keep participatory activities simple, especially if your presentation is in the late afternoon or evening. Hand raising is good (“How many of you have ever experienced any stress?  Okay, how many of you are clinically dead?”)

3.            Be aware of what speakers before you have discussed. This allows you to avoid duplicating material, but more importantly it gives you an opportunity to show you were listening to them too. This simple tactic increases the audience’s affection for you right away. You too have been “the audience.”  And you will get brownie points for being able to show how your topic builds on those of the speakers before you.

2.            When you think audiovisuals include props in your thinking. One way to set yourself apart from other speakers is to broaden your use of visual aids beyond PowerPoint to include any objects large enough to be seen by the audience. Hats can be used to distinguish between different jobs or tasks or sides in a debate. A skeleton is a good way to demonstrate a bare bones budget. Have fun with choosing your props and your audience will have fun listening and watching you.

1.            Honor your fear. Comedians feel fear too. But they know how to use that fear to fuel the energy behind their set. So next time your knees knock and your palms sweat, think how funny it’ll be to the audience. And think how much more they’ll like you because you’re a real human being too!

Copyright Leigh Anne Jasheway, 2008

A Discovery Process: Pace yourself in learning about wellness

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Aging Beyond BeliefDon Ardell’s tips for aging well are from his book Aging Beyond Belief, 69 tips for REAL Wellness. REAL wellness stands for Reason, Exuberance And Liberty. Don says you can’t buy pills or treatments for REAL wellness−it’s a mindset and lifestyle you control. It’s never to early to let Reason, Exuberance and Liberty be your guide…these tips are for folks of any age. Enjoy.

TIP3
A Discovery Process
Pace yourself in learning about wellness


Pace yourself in learning about wellness. Create a more supportive network to live this way. Create a wellness support network, over time. Don’t rush it. Pace yourself. Consider attending a workshop in your area, or a seminar or lecture dealing with aspects of better living that you find appealing. Check out the program first, since the word “wellness” is often misapplied. Sometimes, it’s used as a marketing gimmick with little understanding of the unique qualities of the concept. You would not want to inadvertently attend a program billed as a wellness event, only to be pitched to invest in a multi-level sales organization for vitamin-fortified seaweed, or something equally bizarre having no remote connection with a wellness lifestyle.

Here’s a specific suggestion: Check out the National Wellness Conference. It is a festival by and for wellness seekers and promoters held annually in Stevens Point, Wisconsin. It’s not entirely focused on aging, but everything about the wellness concept can be readily applied to AUI. I’m quite an enthusiast of the event myself—I have been attending the weeklong gatherings for over 25 years. Check out the NWI website at www.nationalwellness.org. You could also call (800) 243-8694 or send an E-mail. One way or another, ask to be placed on the mailing list for the free annual program sent worldwide in the spring.

An important part of creating a supportive culture is understanding your current support system. Take a close, conscious look at the norms, customs and rituals that shaped and guided your formative years. Think about how pervasive yet subtle these norms and customs and traditions were and how, little by little and bit-by-bit, you digested it all during the early years. Identify those traditions that today, after a lifetime, are more like obstacles than cherished values, and set yourself free from anything now seen as nonsense, dogma, clichés and platitudes. These are enemies of your capacity for reason leading to excellence. These are obstacles to more supportive networks that will make your best possible life much more attainable.

-from Aging Beyond Belief, by Don Ardell

Donald ArdellDonald B. Ardell was a pioneer in the Wellness movement. He wrote High Level Wellness: An Alternative to Doctors, Drugs, and Disease, first published in 1976 by Rodale Press, with editions over the years by Bantam Books and Ten-Speed Press. Since then Don has written a dozen additional wellness books, including Die Healthy (with Grant Donovan), 14 Days to Wellness and most recently, Aging Beyond Belief.

 

Assure kids of your love and support

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To build your children’s Stress Safety Net (SSN) the second [see the first here] and most important component is your unconditional love: to love them without condition. It’s the thread that holds everything together.

Unconditional love doesn’t require you to always approve of their behavior; you love them in spite of it. You’re there for them, yet won’t necessarily rescue them from foolish behavior. You can apply consequences to their misbehavior, even punish them, and still love them.

Todd stood by his teenage son who repeatedly got into trouble with the law. Each time he received a call from the police, he’d go through the process without rescuing him and assuring him of his love while his son faced the consequences. Eventually, his son got involved in sports and slowly straightened himself out. He even thanked Todd for making him take responsibility for his own behavior while still supporting him.

Unconditional love requires connecting with your kids regularly, lovingly, playfully, and much more often than not, positively. This allows you to survive the normal, uncomfortable connections.

Keep in mind, if your kids don’t connect with you positively, they’ll connect with you negatively; chronic fighting and clinging are examples.

A young single mother of two small children felt drained most of the time working a full-time job and managing the home front all alone. When home she raced around trying to get everything done. Her kids clung to her making it even more difficult. Someone advised her to spend an uninterrupted weekend hour with both of her kids doing fun things together. Much to her amazement, after a couple of weeks, her kids quit clinging to her the rest of the week. They’d been starved for her full attention. Once they received it they felt more secure and loved.

With all kids these moments are to create a trusting relationship. With older kids they’re also to know what’s going on in their lives. Peer pressure can get them into situations they’re unable to handle well. You must keep your eyes open to what your kids, their friends, and other kids in their age group are doing.

Whatever your child’s age, these connections don’t have to be time consuming; most take just minutes. Like reading your child a story after school, watching TV together, sitting together while you both do your “homework,” or daily exchanging hugs and kisses in the car.

All kids, regardless of their ages and resistance, need these special moments. Nurture them.

Unconditional love also requires being nonjudgmental. Judgments feel like you’re putting a condition on your love. As parents you want to help your children do well admonishing, “Don’t be a slob chewing with your mouth open.” “You’re too lazy about school work.”

Instead of labeling your child lazy or a slob, describe the behavior you want to change. “Chew with your mouth closed, please,” or “Set aside two hours to do homework when you get home.” Your kids respond better when you deliver it this way.

Next week we’ll cover teaching your children your positive values.

–Jacquelyn Ferguson, M. S., is an international speaker and a Stress and Wellness Coach.

Lightening Up Crucial Conversations

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Humor Skills to Use When the Stakes are High

When used in a positive way, humor MAY be one of the best communications tools around. It not only engages listeners, it builds trust; helps lighten difficult news; improves receptivity to change; reduces anxiety; helps everyone stay grounded in the moment and attentive to the conversation; and because it stimulates blood flow to the brain, it helps everyone think more clearly. Because truth be told, most of us don’t think that well with our blood in our hindquarters.

“Crucial conversations” are those in which the stakes are higher than the everyday business communications we’re all engaged in. To be able to communicate well, lighten up, and listen to what is really being said, here are some important steps:

1.            Understand we all bring our own baggage to every conversation. We all have assumptions about the people we’re talking with and the subject being discussed. We may have previous experiences with similar conversations that color what is being said (if you’ve ever started to hear “Yada, yada,” mid-sentence, you know what I mean), and we all DO have our own agenda (even if it is just to get to the bathroom before it’s too late).

2.            Be open and truthful about your own baggage and agenda. Using a positive sense of humor to be up front about how you feel can help everyone be more comfortable and participate in the conversation with honesty and integrity.

3.            Learn to truly listen to what is being said. You can’t use humor effectively without understanding what tickles someone else’s funny bone. The only way to do that is to let the other person lead you to what’s funny in his or her eyes.

4.            Honor each others’ differences and celebrate similarities by finding connection points through laughter. When you both laugh at something at the same time, you’re much more likely to want to work together and help each other.

5.            Recognize that the traditional “frustration point” is where humor is the most likely to happen. Writing a joke requires understanding “pattern” and “misdirection.” In real life terms, misdirection is the place where things suddenly hit the fan. At that point, rather than getting frustrated or anxious, an effective communicator MAY choose to turn to humor.

6.       Use positive humor only. Competitive, demeaning, exclusionary humor makes everything worse in crucial conversations. Avoid problems by focusing the laughs on yourself (true stories that make a point with humor work great), dropping the sarcasm, avoiding hot button topics, keeping your topics and language clean, and poking fun at situations, not people.

7.            Your most important overall goal in using humor in crucial conversations is to make the “audience” like you enough to listen to you. Do this by:

  • Having a conversational and friendly tone, not an authoritative tone;
  • Not putting words in anyone’s mouth;
  • Engaging everyone in the conversation;
  • Laughing whenever anyone tries to be funny in a non-harmful way; and
  • Being aware of clues that your message is not being heard.

Copyright Leigh Anne Jasheway 2009

Longevity and Aging: Don’t make a big deal about getting older

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Aging Beyond BeliefDon Ardell’s tips for aging well are from his book Aging Beyond Belief, 69 tips for REAL Wellness. REAL wellness stands for Reason, Exuberance And Liberty. Don says you can’t buy pills or treatments for REAL wellness−it’s a mindset and lifestyle you control. It’s never to early to let Reason, Exuberance and Liberty be your guide…these tips are for folks of any age. Enjoy.

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Longevity and Aging
Don’t make a big deal about getting older

Everybody does it, it can’t be avoided and there is no cure. Each day is an opportunity to enjoy being younger than you ever will be again, so think and act as vigorously and with as much exuberance as you can muster. Billions are spent annually to slow or, more often, disguise the inevitable markers of aging. Such a waste. All this is futile. As Ecclesiastes would say, “a vanity of vanities, an incomparable excess.” I personally have a soft spot for excess, but not to the point of being incomparably self-delusional about my vanities.

Want in on a little health secret? Move to Canada. An impressive array of data shows that Canadians live longer, healthier lives than we do. What’s more, they pay roughly half as much per capita Americans ($2,163 versus $4,887 in 2001) for the privilege.” (Los Angeles Times, February 23, 2004).

Did you know there’s a mathematical formula that predicts maximal age? There is—and the formula is the basis for the agreed-upon maximum human age being set at 120. (This means I could be writing a second edition to this book in the year 2058.) The formula for maximal age is six times the number of years from birth to biological maturity. Humans take about 20 years to reach maturity, so multiply that by six and there it is—a 120-year limit. (The oldest well-documented age ever was 122.)

Remember, many factors affect longevity, particularly lifestyle choices (e.g., exercise, diet), personality, social life and genetics. Approximately “one-third of aging is heritable, the rest is acquired—that means you are responsible for your own old age.” (Tara Parker-Pope, “What Science Tells Us About Growing Older—And Staying Healthy,” Wall Street Journal, June 20, 2005; Page R1.)

Longevity in this country is nothing to cheer about. When compared with other Western nations, the U.S. is doing worse now than 50 years ago! We are currently losing ground, not making longevity advances, relative to other countries. This might surprise you. Yes, we live longer but our relative position is poorer compared with comparable societies than it was when Eisenhower was president. This despite our having the costliest medical care system on earth!

A World Health Organization study released last year put Canadian life expectancy at birth at 79.8 years, Japan’s at 81.9 and America’s at 77.3!

In 1900, the lifespan in America was 47.3. I shudder to think of all my friends who would be dead now if that figure had not improved over the course of the past century. With no advances, there would be few to no competitors in my 65-69 age group in road races, duathlons and triathlons. A similar 30-year gain in life expectancy into the future would render the average lifespan in the year 2112 a robust 107.3 years.

How might that come about? Perhaps from a wide range of social changes over time, like more nutritious foods and challenging but fun phys ed in schools, campaigns for safer sex and more effective ways to end insane behaviors, like smoking. (It will help also if humanity refrains from setting off any thermonuclear devices.)

Imagine the excitement of watching men and women in their 120s crossing finish lines at road races and multi-sport competitions, to the cheers of the multitudes, with “Rocky” music blaring from loudspeakers. It would be inspirational.

However, it’s also implausible. Wellness is good, wellness is great but I still don’t believe that there will be dramatic advances in phys ed in schools, better diets or other social changes. I hope I’m mistaken about this. If there were such changes and many others consistent with the spread of wellness mindsets like some positive contagion, even that might not produce really dramatic increase in lifespan, though quality boosts would be remarkable. If there are any significant increases in lifespan, the more likely impetus will be improved scientific understanding and attendant manipulation of biological aging processes. But, I’m not wildly optimistic about this scenario, either.

Nor does the U.S. Social Security Administration project dramatic gains for the next century similar to that realized over the last one. Their projections foresee life spans into the mid-80s, which is still pretty impressive. Unless, as some fear, the obesity epidemic gets worse.

In any event, getting older is not such a big deal if you stay younger than nearly everyone else your age! The remaining tips will offer plenty of ideas for doing just that.

-from Aging Beyond Belief, by Don Ardell

Donald ArdellDonald B. Ardell was a pioneer in the Wellness movement. He wrote High Level Wellness: An Alternative to Doctors, Drugs, and Disease, first published in 1976 by Rodale Press, with editions over the years by Bantam Books and Ten-Speed Press. Since then Don has written a dozen additional wellness books, including Die Healthy (with Grant Donovan), 14 Days to Wellness and most recently, Aging Beyond Belief.

Real Wellness: Insist upon reality-based health promotion

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Aging Beyond BeliefDon Ardell’s tips for aging well are from his book Aging Beyond Belief, 69 tips for REAL Wellness. REAL wellness stands for Reason, Exuberance And Liberty. Don says you can’t buy pills or treatments for REAL wellness−it’s a mindset and lifestyle you control. It’s never to early to let Reason, Exuberance and Liberty be your guide…these tips are for folks of any age. Enjoy.

 

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Real Wellness
Insist upon reality-based health promotion

Much has been written about the nature, principles and applications of a term made popular in just the past couple decades called “wellness.” Nobody is authorized to make the rules of what it is and what it isn’t, but that is not to say someone ought not to step forward to give it a try. I volunteer.

I began writing about wellness in the 1970s. I was the director of a health planning agency in the San Francisco Bay Area at the time I started learning about a wide range of ideas and principles that would shape what became a modest movement within and then well beyond the medical system. Our planning organization and others like it in metropolitan areas around the country was designed by committees of politicians and health experts over several years to improve health status and to bring order to the health care system.

Alas, two prominent factors kept such agencies from being effective: 1) We had almost no authority, so medical leaders and others who were supposed to be guided by our work paid little attention to the plans we devised for coordinated health care facilities and services; and 2) We were going about it the wrong way. We were trying to change the way the medical system worked. Even if we had succeeded we would not have succeeded! We did not recognize at the time that the way to promote health and save costs was to inform, motivate, convince, inspire, guide and otherwise support people to take better care of themselves and rely less on the medical system.

From this realization came a period of reflection on my part that prompted a career change—from health planner administrator to doctoral candidate and, a few years later, to a life as a writer, lecturer and consultant promoting wellness. To this day, 30 years after publication of my book High Level Wellness: An Alternative to Doctors,

Drugs and Disease (Rodale Press), I believe the wellness concept, if it is the REAL wellness concept, is the most promising approach available to society and to you to boost health status AND save medical costs.

During the formative years of wellness in the 70s and 80s, there were a good number of conferences and seminars, policy papers, scholarly articles, books and so on devoted to the concept that eventually morphed into a wellness movement. Not surprisingly, the wellness concept was given a slightly different spin by nearly everyone who came into contact with it. To this day, variations abound.

What follows is my idea of a wellness mindset, translated into terms suited to everyone who wants to age well. In my view, wellness should be an evidence-based mindset geared to high levels of well- being and life satisfaction. I believe such a lifestyle is associated with countless benefits, if given half a chance. My advice—learn about what wellness can be for you, at it’s best, and don’t even think about aging without it.

Let me mention a few key ideas about wellness and a number of wonderful benefits to get things started.

Wellness is positive. The focus is not on hazards and risks, but rather on satisfactions and pleasures. It is comprehensive, not about just fitness, nutrition and managing stress but also entails critical thinking, humor and play, emotional intelligence and the quest for added meaning and purpose in life—and much more, which I’ll highlight in these tips. It is based on science and reason, not New Age wishful thinking or reliance or even inclusion of “alternative” or other therapies, modalities or healing systems. It is also a mindset or philosophy founded on personal responsibility and accountability. There is more, as you will learn in the coming 68 tips.

Six benefits that I find especially appealing about real wellness are:

1. Better health.
A wellness lifestyle boosts energy while lowering risks of illness.

2. Better appearance.
You’ll look thinner and fitter, even more interesting, if you follow such a lifestyle.

3. Better sex.
Unclogged arteries facilitate blood flow to all body parts.

4. Better decisions.
You develop a greater desire for reason and science, sound evidence and other critical thinking skills associated with genuine maturity.

5. Better role model.
In non-verbal ways (e.g., style/appearance and value commitments) you convey a superior message to your impressionable relatives and others.

6. Better perspectives.
Some things are important and deserve a lot of energy, but most are not a big deal. Finding satisfying, energizing meaning and purpose in life, for example—now that’s important. Dealing with little vexations, silly people, worries about things you can’t change—not so important.

Naturally, it is better to be young than old, other things being the same, which they never are, just as it’s better to be rich than poor, fit than fat and alive than dead. But, so what? As noted in the chorus of John Prine’s immortal Dear Abby, “You have no complaint—You are what your are and you ain’t what you ain’t.” Not so grammatical, but so very true.

Aging is not always pleasant but, like gravity and evolution, it’s more than a theory. It’s part of life, at least for everyone fortunate enough to attain such status.

-from Aging Beyond Belief, by Don Ardell

Donald ArdellDonald B. Ardell was a pioneer in the Wellness movement. He wrote High Level Wellness: An Alternative to Doctors, Drugs, and Disease, first published in 1976 by Rodale Press, with editions over the years by Bantam Books and Ten-Speed Press. Since then Don has written a dozen additional wellness books, including Die Healthy (with Grant Donovan), 14 Days to Wellness and most recently, Aging Beyond Belief.

Suicide – What To Do?

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From the Teen Aggression and Bullying Workbook , co-authored by myself and John Liptak, is the following information that we believe is important for everyone, and hope you’ll pass it along to anyone whom you think might find it useful.

  • If a friend or acquaintance tells you about suicidal thoughts or plans, immediately tell someone in that person’s family or yours, other adults, or call 911, the operator, the police, a suicide hotline, or whatever number your area uses for emergency assistance.
  • If you have suicidal thoughts, tell someone you know will help you: a family member, other adult, counselor, teacher, coach, spiritual advisor.
  • If you trust no one, or if you know no one, then dial 911, the operator, the police, a suicide hotline, or whatever number your area uses for emergency assistance.

Remember, it is better to break a confidence and save a life, than to keep a secret. Secrets kill!

–Ester Leutenberg

Parents role models for children’s behavior

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Kids learn more from you, especially at earlier ages, than from any other source

Teaching kids how to manage their stress is a gift that will pay them dividends for the rest of their lives.

First build them a Stress Safety Net (SSN) so they can feel safe, secure and loved. This creates a springboard from which they can launch into their challenges and opportunities. The first component of this SSN is “Parents as Role Models,” (adapted from my audio program, “Teaching Kids how to Manage Stress.”)

Parents are their children’s number one role models. Kids learn more from you, especially at earlier ages, than from any other source. What has your own stress management style taught your children, who learn from both your effective and ineffective strategies? How you communicate, manage your emotions and handle conflicts teach your children something.

To become conscious of what you’re teaching your kids, ask yourself, “Is how I’m handling this stressful situation how I want to teach my kids to handle similar situations?” If not, you need to learn to better handle it yourself. You cannot teach what you don’t understand, so learn and practice stress reduction skills for yourself. Your children will learn from your example.

An essential tool to improve what you model is to understand that the role you play with your children largely dictates their role in reaction to you. A change in your role almost always brings about a change in your child’s behavior. For example, if you constantly remind your kids to do their homework – the reminder role – they’ll react by taking on the role of forgetful or dutiful child perhaps. If you’re not happy with the forgetful role you may nag that child to remind her to do her homework. But your reminder role keeps her in her forgetful role!

The point? To get a different outcome with her change the role you’re playing: stop reminding. Identify and announce a different role that would encourage her to take more responsibility like the supportive role. Only step in to help her with homework when she asks. This new role requires you to stop reminding her. If she chooses to forget she’ll pay the consequences. She’ll probably blame you for her own forgetfulness but don’t get hooked by that. One day she’ll figure out that you truly have stopped reminding leaving her to remind herself.

In situations that your kids aren’t handling well figure out if the role you’re playing makes you part of the solution or part of the problem. If part of the problem, which other role could you play to encourage your kids to handle the situation more responsibly? If your child has been accused of stealing again and you normally play the protector role shielding them from consequences by denying their culpability, could you take on the investigator role instead and look for the facts before deciding how to handle it?

Understanding that the roles you play actually set the stage for your kids’ behavior opens up entirely new options in changing yourself in hopes of encouraging more responsible behavior from them.

Jacquelyn Ferguson, M. S., is an international speaker and a Stress and Wellness Coach.

Create a stress safety net for your kids

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You can’t prevent your kids from experiencing stress (although many “helicopter parents” try their best) but there is much you can do to help them learn to handle it.

All kids need to feel safe, secure and loved. A 35-year study that followed 87 Harvard College men into middle age found the healthiest at age 55 were those who said their parents were the most caring. The young men who said their parents were less loving, and especially those who saw their parents as unjust, were most likely to have illnesses like heart disease and hypertension by age 55.

Parents are the main anchors in children’s lives. When kids feel cared for and loved, their moment-to-to-moment stress is reduced lowering their stress hormones thereby improving immune function, setting the stage for a healthier adulthood.

So, talk to your children. Find out if they feel loved. This isn’t about buying them stuff. It’s about accepting their perceptions of their relationship with you as the truth and acting in a way that your children may experience you as fair and loving.

Just as a trapeze artist can practice new moves with more confidence and less fear knowing there is a safety net below to catch her if she falls, so, too, can children take new risks, try new stress management behaviors, when they know they have a safety net to fall back on when something goes wrong.

Build a stress safety net for the kids in your life. There are six components (adapted from my audio program “Teaching Kids how to Manage Stress):

1. Parents as role models;

2. Unconditional love;

3. Values;

4. Hope and optimism;

5. Problem-solving;

6. Personal responsibility;

If you have a mostly loving relationship with your children you can begin immediately to teach them stress management skills.

However, if you have a distant and distrustful relationship, you’ll need to concentrate on establishing a loving and trusting one first, before they will be open to you teaching them the skills that will follow in future articles. Concentrate on creating the safety net for the next months. When more trust evolves, then you can teach them how to think and how to problem solve.

We don’t normally think about teaching someone how to think. Yet your stressors begin and end with your thoughts about them. Your thoughts represent your beliefs, the underlying source of much stress. Your thoughts trigger your emotional reactions, which dictate your behavioral reactions. For example, your 15-year-old is nervous about a Spanish test. He knows he’ll do terribly (his belief). He tells himself, “I’m so stupid. I’m going to flunk this test.” (Belief/perception communicated through his thoughts.) He feels great anxiety and fear (stress emotions) and feels sick to his stomach (the fight/flight hormones wreaking havoc on his body.)

As a parent how should you handle this? Tell him how smart he is? Confirm that he does poorly in Spanish? Over the following weeks we’ll explore how you can help him handle this and many other challenges.

Jacquelyn Ferguson, M. S., is an international speaker and a Stress and Wellness Coach.

Mindfulness

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Here’s an entry from Whole Person author, Julie Lusk:
What is mindfulness and why does it matter.

Our veterans are coming home

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Our veterans* are coming home. We are called to help them heal.Welcome Them Home, Help Them Heal

The wars in Iraq and Afghanistan are not yet over, but our veterans are coming home.

  • Some have completed their military duty.
  • More will return to Iraq or Afghanistan for another tour.
  • 4,865 have died as of March 2009 and will not return home alive.
  • 32,000 have sustained war injuries, and 20,000 are
  • returning with Purple Hearts.
  •  500,000 carry within them deep, invisible, emotional wounds—unknowable to others, often unknown even to themselves.
  • Many have lived through life-altering spiritual trauma and will find the quest for peace and reconciliation more difficult than fighting the war.
  • Too many will commit suicide in the coming years—
  • probably more than the numbers killed in battle.
  •  All—yes ALL—returning service members will experience the challenge of re-entry as they leave the war zone behind and begin to put their lives back together.

*In this book we use veterans, service members, and soldiers as generic terms. We refer to specific branches (marines, reservists, etc.) only in relation to specific studies. To reflect the growing prominence of women in the military we have tried to strike a balance on the use of gendered pronouns.

When they come home, excitement is in the air! . . . at first.

Anyone who has seen a typical welcome home event understands the public expressions of joy and relief felt by family members. Young children sit on relatives’ shoulders to catch a first glimpse of their father or mother. Parents breathe a palpable sigh of relief when they see their son or daughter march onto the tarmac, armory, or gym floor. Prayers have been answered, and everyone anticipates that life together can begin once again. Over a few months and with hard work, many veterans and their family members do find a new “normal.”

Behind the jubilant homecoming celebrations, however, many returning veterans hide invisible wounds.

Upon returning home, many veterans face the biggest challenge of their lifetime and begin fighting a personal, hidden war in earnest. Often well concealed at first, for many the signs and symptoms of post-war trauma and stress—depression, anxiety, domestic problems, substance abuse, isolation, suicide, and homelessness— eventually appear. According to the U.S. Defense Department, of the 96,000 National Guard members and reservists who have completed health reassessments since October 2006, half have reported health problems unrelated to combat wounds.

Providing attentive care in the first few months after a veteran returns home is important for several reasons. First, early detection usually results in more effective treatment and better outcomes. Second, early treatment can prevent a cascade of interrelated problems stemming from unaddressed physical, emotional, and spiritual post-war trauma and distress. Loved ones, friends, and close work associates are often the first to notice emerging problems and also become the key people through whom difficulties are initially addressed.

America faces a crisis of care.

Service members and their families face deep spiritual crises not generally in public view. Sufficient resources have not been committed to help returning veterans recover from the traumas of war. To be sure, many good programs are already in place and actively serving returning veterans. Existing governmental programs, however, are stressed to the limit. Adequate numbers of programs, policies, and personnel are not available to meet current needs—and the largest surge of returning veterans has not yet peaked. America, having put forth its best to fight these wars, must now match that effort in helping our sons and daughters heal.

–Welcome Them Home, Help Them Heal, pp. 7-8

Active procrastinators: just get going

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“Never put off till tomorrow, what you can do the day after tomorrow.” — Mark Twain

Seriously, procrastination is a frustrating habit. Since it’s a learned one it can be overcome but only if you become conscious when you’re doing it.

If you’re a professional procrastinator you need to acknowledge when you say “later” you really don’t mean it. Thousands of “laters” create thousands of opportunities lost. To stay conscious, when you say “later” follow up with, “Later to me means never. Do I really want to get this done or not?”

Also become very cognizant of your avoidance habits, which you’ve probably perfected to the point that you engage in them automatically and unconsciously whenever you face an unpleasant task. Keep a journal of your thoughts and emotions when you’re delaying. Follow these steps:
· Choose something you procrastinate on regularly.
· Describe the activity you put off. Is it unpleasant, confusing, uncomfortable or threatening?
· Write what you’re thinking and feeling when you begin to delay. For instance, “I can’t concentrate enough right now.” Continue to record what you say and/or what you do to prolong your postponement.
· Ask yourself why you’re avoiding action. Is it a legitimate reason or just an excuse? Also answer, “What discomfort am I evading?” Usually your answer is based on some unfounded fear.
· What’s your outcome?

To get going try these ideas:
· Timothy A. Pychyl, of Ottawa’s Carlton University, runs a procrastination research group and suggests, “Follow the 10-minute rule.” Acknowledge your desire to procrastinate then do the task for 10 minutes anyway. Initiating is the hardest step for chronic procrastinators. After working on it for 10 minutes decide whether to continue. Once you’re involved, it’s easy to stay with the task.
· If you have something to do, do it now or schedule it. If it’s not worth the amount of time it takes to schedule, it’s not going to get done later.
· For larger projects write out your goal and list each step you have to take to accomplish it. Schedule each step in your calendar.
· Invest your energy on the important and ignore the trivial.
· Don’t demean yourself when you dally because it makes more likely you’ll continue procrastinating.
· Keep a next steps list for all projects with an estimate of how long it’ll take to accomplish each one. If you have 15 minutes, look over your lists for something you can get done in less than 15 minutes. This furthers your progress in bits and pieces, which is great for those who procrastinate.
· Put the task right in front of you to avoid “out of sight out of mind.”
· Public commitment: Tell someone what you’re working on and when you’ll have it finished.
· Reward yourself when you’ve completed it. Do something just for fun. Give yourself a mental complement.

For chronic procrastinators remember the most important thing to do is just start! So get going!

Jacquelyn Ferguson, M. S., is an international speaker and a Stress and Wellness Coach. Order her book, Let Your Body Win: Stress Management Plain & Simple, at wholeperson.com.

Coping with Change Workbook – Featured Product!

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Coping with Change WorkbookFacilitator Reproducible Guided Self-Exploration Activities

In today’s society, many people find themselves living through multiple, extensive, often debilitating changes in their lives. Change manifests itself in many facets of a person’s life including: workplace, health, home and family, and social network.

Although change has always been a part of the lives of human beings, the rate of this change is increasing exponentially, increasing the stress in people’s lives. Change is not going to stop, and must be managed carefully to avoid elevated stress levels to continue over extended periods of time. The ability to cope with change is rapidly becoming a critical life skill that can be the difference between living a life of success or one of disappointment.

The Coping with Change Workbook contains assessments and guided self-exploration activities that can be used with a variety of populations to help participants cope more effectively with the various forms of change. Each chapter of this workbook begins with an annotated Table of Contents with notes and examples for the facilitator. Each chapter contains two primary elements:

1. A set of assessments to help participants gather information about themselves in a focused situation, and
2. A set of guided self-exploration activities to help participants process information and learn more effective ways of behaving to cope with anxiety in their lives.

The activities are divided into four chapters to help you identify and select assessments easily and quickly:

Chapter 1: Types of Change helps participants identify and explore the changes that are currently occurring in their lives, as well as identify and explore the changes they anticipate in the future.
Chapter 2: Change Management helps participants identify the life skills they possess in managing the change in their lives.
Chapter 3: Ways to Cope with Change helps participants explore how well they are coping with change in their lives, and learn some techniques for enhancing their ability to cope with change.
Chapter 4: My Attitude helps participants explore their attitudes related to future change in their lives.

All of the guided activates are fully reproducible for use with your clients/participants.

The anxiety continuum

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Overcoming Panic, Anxiety & PhobiasThink of anxiety on a continuum from very mild to very severe. In its milder state, anxiety can enhance your life. In key moments, it can make you sharper, more energized, and more effective. In cases of real danger, extreme anxiety can make the difference between your safety and disaster. Your anxiety is serving you well if it is in response to a real threat. Once you can tell the difference between useful anxiety, which leads to effective action in the face of a real threat, and excessive anxiety in the absence of real danger, you will be well along your road to recovery.

Let’s begin by understanding the worry and panic cycles and their  roles in maintaining your anxiety. When  you  understand them, you can begin to find ways of breaking the cycles.

• The worry cycle often begins with a concern that something you fear is going  to happen.  Events in your life may have taught  you to be on guard  and  to strive for control.  Most anxiety sufferers are consumed with worry about what might happen  next, continually asking themselves, “what if … ?” This anxious apprehension may become worse as you begin to constantly monitor whatever concerns  you. In fact, for some  people,  the  anxiety  caused  by  the  anticipation  of danger is much worse than the anxiety they actually feel in a feared situation.

•  As you start  to worry, you may also notice  uncomfortable physical sensations. Research has shown that people who experience excessive worry may actually be biologically predis­posed to easily develop the physical signs of anxiety. Some­ times the worry cycle starts with these physical sensations. Of course, these reactions will, in fact, increase your anxiety. You may feel tense and find it hard to concentrate. Your thoughts and physical sensations may interrupt your ability to focus at the task at hand.

• And finally, you feel extremely anxious. Until you find ways to break the cycle, you can go around and around: the thoughts or images, the physical sensations, and the anxious behaviors increasing each time. One worry may follow on the heels of another, and the worry cycle can take over your life.

–Overcoming Panic, Anxiety & Phobias, pp. 11-12

The Big Picture

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Picture yourself in 20 years. What year is it? How old are you? Where are you? What are you doing with your time and energy? How do you feel? Are you healthy? Peaceful? Relaxed? What have you done with the past 20 years?

What this picture is now and what it will become are both up to you. You can’t (and shouldn’t!) expect a doctor or a minister or a family member to change your life for you. You can’t wait for other people to change for you. Take actions on your own behalf. Stand up for yourself and treat yourself well.

You may be wondering, “Where do I start? How?” You may feel overwhelmed and confused. Planning to change your stress habits or to develop a new lifestyle is a large task, but not an impossible one. Like all goals, it requires an honest will to pursue a course of action. It needs time and energy. It needs a plan for change. Planning is a process, not a product. There is no perfect plan and no plan will work forever. Your plan must be revised throughout life.

Goals will change, and so will life. You will need to make mid-course corrections. Stresses will come and go, but after all is said and done, you still remain. Make sure you don’t look back with regret on what might have been.