Stress: How to Cope Better With Life’s Challenges

I wholly accept stress in my life. My body is learning to use stress as a motivator.

 I accept that stress in an inevitable part of my life and I let go of the idea that I can fight against it and make it disappear. Instead, I recognize it as a valuable asset in my life, one that my body is learning to use as a motivational tool.

I appreciate the way that stress makes me get up off my seat and take action. Stress alerts me when something needs to be addressed so I can stay on top of situations that I might otherwise be tempted to ignore or forget.

In healthy doses, stress sharpens my focus so I can concentrate and be more productive on the task at hand. It makes me more acutely aware of what is going on around me and equips me to absorb information and make good use of it.

I treat stress as an ally and work with it, rather than against it. However, I resist the impulse to ignore my stress until it has grown to the point that it has lost its beneficial nature and has begun to take a toll on my health and well-being.

By paying attention to my body’s signals, I can tell that stress is no longer being productive and that it has gone beyond the stage where it is encouraging me. When this happens, I view it as a sign to step back, relax, and regroup. Then, when I have done so, I can carry on, with stress in its rightful place as a healthy partner in my life.

Setting Realistic Goals

The most effective way to achieve important goals in your life is to break big goals up into smaller ones. Long-term, medium-term, and short-term goals are all necessary in a successful goal setting strategy.

Using enabling goals, or supporting goals, will ensure that you’re consistently taking steps toward achieving the life you desire.

Enabling Goals

The best way to get where you want to go is with a mix of short, medium, and long-term goals. Each has different benefits and can launch you forward toward the end result that you seek. What ties it all together is enabling goals. These are goals that are formulated as stepping-stones for medium and long-term goals.

Use this step-by-step goal setting strategy to bring your dreams to life:

1. Set your long-term goals first. What do you want to achieve in the next few years? These are broad goals that will take some time to achieve, like buying a home, graduating from college, or starting your own business. Your long-term goals are the foundation for goal setting as they define where you want to be in the future.

2. Long-term goals should be obtainable within a set number of years. Try to give your goals a time frame, such as buying a home in five years or graduating from college with a PhD degree in eight.

3. Set your medium term goals next. Let these act as large stepping-stones to help you achieve your goals. For example, if your goal is to obtain a doctorate degree in medicine, let a medium-term goal be to achieve your Bachelor’s degree in the subject, since this is a reasonable goal between where you stand now and the ultimate goal
you hope to achieve.

4. Medium term goals should also have specific time frames in mind. These will keep you moving forward, ensuring that you’re always working toward your long-term goals and aspirations.

5. Finally, focus on your short-term goals. These are goals that you can achieve more readily. Set short-term goals for each semester, for example. Or start with setting a goal to apply for financial aid, a goal to enroll in classes, and a goal to meet with an academic counselor so that you can outline your education plan. These goals guide
you toward your ultimate goal.

6. Short-term goals can be anything you want them to be, but they should be enabling goals. This means that they should be small, but definite, steps toward your desired end result.

7. Follow the SMART goal setting strategy for Specific, Measurable, Attainable, Realistic and Timely short-term goals that you know you can achieve. Long-term goals tend to be the most meaningful and important, which is why they take so much time to achieve. But we should not only focus our attention on the big picture goals, when it is medium and short-term goals that allow us to get there. Focus on all three types of goals when planning for your future.

The more time you take to plan out your goals, the better the results are likely to be. Planning and forethought can go a long way in helping you achieve what you really desire in your life.

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Optimism and the Power of Positive Thinking

The power of a positive attitude cannot be underestimated. The American minister and author of the book The Power of Positive Thinking Norman Vincent Peale wrote, Any fact facing us is not as important as our attitude toward it, for that determines our success or failure. The way you think about a fact may defeat you before you ever do anything about it.

You are overcome by the fact because you think you are. If you think you’re beaten, you are. But if you stare defeat in the eye and refuse to give up because of a humble but reasonable confidence in your own powers (Peale again), you can overcome any challenge and attain whatever you desire. Empty pockets can’t hold you back very long, but if you have an empty mind filled with negative thoughts, you’ll always be held back from what you desire most.

Positive Thinking Leads To Action

With a positive attitude, you’ll begin to believe that you can build wealth in abundance. You’ll chart your own course and be the master of your own fate and the captain of your own soul.

Thinking about what you want and deserve in life will lead you to take whatever steps are necessary to make those dreams come true. Very often it’s a slow road to achieving your dreams, but one small step toward change will bring another small step after it.

• Visualizing yourself in a better paying job might spur you to update your resume.

• Believing you belong in a house in the suburbs might push you to call a realtor or look in the classified ads.

• Realizing you have talents that make you special might convince you to volunteer in your community.

Living an abundant life doesn’t only refer to what’s in the bank. Abundance of family and friends is a very important part of human life.

It’s Easier To Be Negative

The average person gets all too easily gets imbued with a negative attitude. It’s so much easier to whine and complain about needing more money, a better job, or a bigger house. People are often lost in the negative imagery and don’t ever realize it’s in their own power to change their circumstances.

With a positive attitude, you’ll have a higher quality of life. Having a positive attitude can really work magic in your life.

• People who have survived cancer invariably say that a positive mental outlook was vital to their success in overcoming their terrible disease.

• A positive mental attitude helps you find the humor in things that may typically bring you down. You’ll be able to see things from a fresh perspective so you can handle the tough times with more creativity and intelligence.

With a positive attitude, you’ll simply feel more joy in your life. You’ll laugh more, feel healthier, be more courageous, have more self-confidence, and you won’t be as prone to giving up before you even get started.
More often than not, things will fall into place and you’ll feel an incredible sense of accomplishment!

Are you one of the Millions of people lacking Motivation? Checkout Action Boost: Your guide to finding motivation quickly and easily.

Soothing Your Trouble Mind

Do you feel restless, worrying about the troubles you currently face? Do you long for peace in your mind and confidence about the direction you’re headed? Instead of avoiding your thoughts and challenges, focus on acceptance and solutions. You don’t have to deal with a troubled mind forever. You have the power within yourself to mend your situation.

Try the following techniques to ease your troubled mind:

1. Accept your situation. Resolve today to accept the things about your situation that you cannot change. If you fight the fact that you have difficulties, you’ll turn your challenges into bigger ones. Accepting your situation can bring you a certain peace within yourself that makes dealing with the challenges you face easier.

2. Focus on solutions. Instead of dwelling on the obstacles in front of you, think of as many solutions as possible. Pick the choice that seems best to you and begin implementing it today.

 • In every moment, ask yourself whether or not there’s something you can be doing to work toward a solution. Ask yourself, “What could I do right now that would make this situation better?” Take action, and you’ll almost always experience an immediate sense of relief.

3. Focus on letting go of the past. Regret and sorrow about the past are huge contributors to a troubled mind. You might find it easy to forget the small things, but larger issues from the past continue to creep into your mind. Your past is behind you, and a peaceful future is ahead if you choose to embrace it.

4. Ask for help. Rather than facing the difficulties of life alone, open yourself up to friends or trusted family members. You can even seek professional help if necessary. The expertise and support of others may be just what you need to experience a breakthrough.

5. Do something fun. Sometimes all it takes is something lighthearted to get your mind into a better place. Instead of wallowing in a bad mood, choose something that you like to do and give yourself a break. Temporarily leave your cares behind and immerse yourself in an activity you enjoy.

6. Make new friends. Making new friends is a great way to get your mind off of your troubles. Friends will be there to support you when you’re down and open you up to new options that you probably wouldn’t have considered otherwise. When you focus on others, it distracts you and increases your self-esteem at the same time.

 7. Focus on relaxation. If your thoughts cause you to feel anxious and tense, set aside time for deep breathing and relaxation. Find a quiet place, close your eyes, and pay attention to your breath. Breathe deeply and slowly. It only takes a few minutes to replace feelings of anxiety with feelings of peace and relaxation.

If your mind is troubled, listen to your feelings. Let them cause you to seek relief. Ignoring these anxious thoughts may make you feel worse. Instead, choose one or more of these ideas and put it into practice today. If you do, you’ll begin to experience the inner peace you crave!

Are you one of the Millions of people lacking Motivation? Checkout Action Boost: Your guide to finding motivation quickly and easily.

Define Your Problem and Goal Through Visual Thinking

Having visual reminders of your goals, dreams, and aspirations helps keep you focused on what’s important to you.

Throughout life’s daily crises, stresses, and distractions, visual reminders can help you remember the big picture. They can help you overcome challenges and move forward each day toward achieving the life you truly desire.

Knowing that you’re always moving forward brings a confident, peaceful feeling. You’re sure that, no matter what life brings your way, you will achieve the success you crave.

This feeling is an awesome motivator to keep you going even when the chips are down, and visuals can help you get it.

Try these ways to use visuals as a means of achieving the goals in your life:

1. Post-it note reminders. This simple method puts your goals and motivators at the forefront. Buy colorful sticky notes and fun colored pens and commit your goals to paper. Stick these notes in the places where they matter most so you can see them and think about them often.

2. Place notes on your bathroom mirror, your headboard, the refrigerator door, on your favorite coffee mug or right on the bottom of your computer monitor. Any place that you’re likely to glance throughout the day is a good destination for a motivating, goal-setting note.

3. Make your notes specific, “I want to eat right this week to lose 2 lbs by the 1st,” or broad but motivating, “Today will be a productive and motivating day. You can do it!” These sticky notes will encourage productivity throughout the day with simple, basic visuals.

4. Note cards. Buy a stack of white note cards and commit a goal or aspiration to each one. Decorate them, write notes on them, and otherwise customize them to suit your needs. Keep them in your pocket, purse or brief case and refer to them daily as a means of motivating yourself to achieve your goals and dreams.

5. When you refer to the same note cards on a daily basis, a habit forms. It is said that 21 days of repeating a task will ingrain it in you. Check your note cards daily until it becomes a habit, and it will become a vital tool in helping you achieve your goals.

6. Visual mind maps. This tool will help you organize your goals in a highly visual way. Create a mind map on a large sheet of poster board. Designate an area for each long-term goal, and add an image and a small amount of text. Create a cloud of medium and long-term goals around each long-term goal, with lines connecting them to the long-term focus.

Use images, colors, words, and other meaningful visuals to decorate your poster. Draw your own graphics, clip pictures from magazines, or download images from the internet to create a colorful – and visually appealing – goal-oriented mind map.

Put time and effort into the creation of your visual mind map, and then put it in a place where you’ll see it daily. This visual will help you keep your short, medium, and long term goals in mind and will consistently remind you of what you want to be focusing on.

Visual reminders of your goals are extremely beneficial in helping you achieve your dreams and aspirations. These reminders are easy to see on a daily basis, helping you recall your most important goals early on and throughout the day. If there are specific goals you want to focus on, visual reminders are a great way to help you achieve them.

Are you one of the Millions of people lacking Motivation? Checkout Action Boost: Your guide to finding motivation quickly and easily.

 

A Guide to Walking Meditation

The art of walking meditation is not as popular as traditional methods of meditation where you sit down in a form of a cross-legged position. However, walking meditation can prove to be more accessible and easier to renew your inspiration and energy.

The Art of Meditation

When you engage in walking meditation, you’ll be using some of the same principles as
regular meditative practice.

Here are some tips to use when beginning with meditation:

• Schedule yourself plenty of time, at least 30 minutes to an hour.
• Focus all of your attention on your breath.
• Try to avoid making noise as it may distract you.
• Concentrate solely on the present moment.
• Go with the flow.
• Follow the energy that your mind is giving you.

Introduction To Walking Meditation

Walking meditation differs from regular meditation in a few core ways. The most obvious is the fact that you’re walking instead of staying still. This is beneficial for those who think more clearly when they’re moving around.

Also, when you practice walking meditation, you can eventually engage in meditation as you complete day-to-day tasks. This is useful because you won’t always have enough time for a standard meditation session.

Use these strategies to enhance your experience as you begin walking meditation:

1. Start by standing. Don’t begin walking right away. Stay calm and give yourself time to get into a steady pattern of breathing. Once you’ve achieved this balance, you can begin walking. This stage can take anywhere from a few seconds to a few minutes; just do what feels right for you at the time.

2. Choose your location. Have an idea in mind about where you’re going to walk before you start the practice. If you don’t have a plan in mind beforehand, you may be too distracted thinking about where you’re headed.

It’s up to you where you want to walk, but choose a place that tends to be calm instead of busy. You can walk in a park and take in nature, or you can even walk in circles in a large empty room.

3. Watch your pace. Your pace will probably vary from session to session, and that’s okay. Try starting out faster than intended, then slow down to a pace that makes you feel balanced and almost like your body is doing the work automatically.

4. End your session. Most sessions last about 30 minutes to an hour. This should be enough time for you to enjoy the meditative practice as well as get some exercise in the process. To end your session, slow down and stand up straight for a few minutes. Focus on your breathing just as you did at the beginning of your session.

Bringing Meditation Into Everyday Tasks

It’s a good idea to master the art of walking meditation before trying to bring your regular meditative practice into your everyday living. Doing so will give you a better idea about what it’s like to meditate while your body is in motion.

While you won’t be able to meditate while you’re talking or engaging in activities that you’re not familiar with, you can start to make it a part of your daily routine, whether it be in the mornings during your commute or during your lunch break.

Watch Your Emotions

Walking meditation and regular meditation have the power to get you in touch with your true emotions. Some people are unsure about what they’re feeling and may end up repressing feelings or acting out in anger. Your emotions will generally rise up during a walking meditation session, which is why it’s a good idea for you to engage in these meditation sessions often.

With continued practice, you’ll find a powerful tool in your life that can calm, refresh, inspire, and motivate you wherever you go!

Are you one of the Millions of people lacking Motivation? Checkout Action Boost: Your guide to finding motivation quickly and easily.

Peace in the midst of chaos

Life can get pretty chaotic. No matter how much you accomplish, it always seems like there’s something else you should be doing or something more you should achieve. In these moments, you have to take a step back to find the peace.
If you don’t find peace within the chaos, you’ll soon be leading a stressful and unfulfilling life. While you may want to achieve as much as you can, you surely don’t want to lose yourself or your sanity in the process.

Tips For Finding The Peace

Follow these tips to reduce the stress in your life so you can find some peace:

1. Trim your schedule. If you find that you’re taking on too much, it’s time to go overyour schedule and drop what needs to go. It’s hard to admit that you don’t have superpowers sometimes, so you must concentrate on giving yourself a manageable schedule.

2. Get organized. When your life feels chaotic, it’s probably disorganized. You’ll feel out of whack and as if you don’t even know which end is up. You can combat this feeling by staying organized, keeping lists, and valuing your time. You can still take on a lot, but only if you’ve got an organized plan in place!

3. Plan an escape. Whether you need to get away from an ongoing busy life, or one chaotic situation, you have to give yourself an escape from time to time.

Plan a mini vacation or give yourself an evening if you’re short of time. The point is that you need to make some time for yourself.

Read a book or play a video game, but do something that allows you to unwind.

4. Pace yourself. One way to manage chaos in a healthy way is to properly pace yourself. You need to preserve your energy so you can make it through the day. Doing so allows you to keep a clear head and rejuvenate your mind.

5. Practice a peaceful activity. One easy way to maintain some peace is to take up a peaceful and relaxing activity. Consider going to a yoga class or trying meditation. These acts are not only relaxing, but they also allow you to adapt your thinking so you can regularly achieve a peaceful mindset.

6. Accept your situation. A chaotic life can be overwhelming or even depressing at times. Instead of promising yourself a better life in the future once the chaos is gone, you can give yourself one right now. Accept that your life is in a chaotic state, but take the big step toward finding peace.

Find What Works For You

Most importantly, focus on slowing down, simplifying your life, and allowing yourself the chance to fix the imbalance you might be experiencing.

Even a small effort can help you in a big way. If you’re taking the time to find peace, you can also create your personal definition of that peace. That might be finding a person who can help you unload your problems, or perhaps you might enjoy journaling or reading inspirational books.

Whatever is peaceful for you, do it on a regular basis – for you and for those you love.

Are you one of the Millions of people lacking Motivation? Checkout Action Boost: Your guide to finding motivation quickly and easily.

Achieve Your Goals Through Visuals

Having visual reminders of your goals, dreams, and aspirations helps keep you focused on what’s important to you.

Throughout life’s daily crises, stresses, and distractions, visual reminders can help you remember the big picture. They can help you overcome challenges and move forward each day toward achieving the life you truly desire.

Knowing that you’re always moving forward brings a confident, peaceful feeling. You’re sure that, no matter what life brings your way, you will achieve the success you crave. This feeling is an awesome motivator to keep you going even when the chips are down, and visuals can help you get it.

Try these ways to use visuals as a means of achieving the goals in your life:

1. Post-it note reminders. This simple method puts your goals and motivators at the forefront. Buy colorful sticky notes and fun colored pens and commit your goals to paper. Stick these notes in the places where they matter most so you can see them and think about them often.

2. Place notes on your bathroom mirror, your headboard, the refrigerator door, on your favorite coffee mug or right on the bottom of your computer monitor. Any place that you’re likely to glance throughout the day is a good destination for a motivating, goal-setting note.

3. Make your notes specific, “I want to eat right this week to lose 2 lbs by the 1st,” or broad but motivating, “Today will be a productive and motivating day. You can do it!” These sticky notes will encourage productivity throughout the day with simple, basic visuals.

4. Note cards. Buy a stack of white note cards and commit a goal or aspiration to each one. Decorate them, write notes on them, and otherwise customize them to suit your needs. Keep them in your pocket, purse or brief case and refer to them daily as a means of motivating yourself to achieve your goals and dreams.

5. When you refer to the same note cards on a daily basis, a habit forms. It is said that 21 days of repeating a task will ingrain it in you. Check your note cards daily until it becomes a habit, and it will become a vital tool in helping you achieve your goals.

6. Visual mind maps. This tool will help you organize your goals in a highly visual way.Create a mind map on a large sheet of poster board. Designate an area for each long-term goal, and add an image and a small amount of text. Create a cloud of medium and long-term goals around each long-term goal, with lines connecting them to the long-term focus.

 • Use images, colors, words, and other meaningful visuals to decorate your poster. Draw your own graphics, clip pictures from magazines, or download images from the internet to create a colorful – and visually appealing -goal-oriented mind map.

 • Put time and effort into the creation of your visual mind map, and then put it in a place where you’ll see it daily. This visual will help you keep your short, medium, and long term goals in mind and will consistently remind you of what you want to be focusing on.

Visual reminders of your goals are extremely beneficial in helping you achieve your dreams and aspirations. These reminders are easy to see on a daily basis, helping you recall your most important goals early on and throughout the day. If there are specific goals you want to focus on, visual reminders are a great way to help you achieve them.

Are you one of the Millions of people lacking Motivation? Checkout Action Boost: Your guide to finding motivation quickly and easily.

 

Mind Power – How To Increase Concentration

Improving your powers of concentration will help you get more done in less time. Below are some of the major benefits of developing your ability to focus as well as some practical steps for achieving extreme concentration.

The Benefits of Improved Concentration:

1. Be more productive. By devoting your full attention to whatever you’re doing at the moment, you’ll produce better quality work in less time. It really is this simple!

2. Be a better friend. Conversations are more pleasant if you feel like others are really listening to you. Paying attention to others will help you appreciate your family and friends, and understand how to support them when they need it.

3. Feel more peaceful. Many studies have found that multitasking makes people slower and less effective at performing various tasks. Trying to do too many things at once can cause stress and make you feel less alert. By contrast, focusing on one thing helps to calm your mind.

Training Your Mind To Concentrate:

  1. Focus on one thing at a time. Place your mind on whatever you’re doing in the present moment. Think about how you act when you’re engrossed in a thrilling movie or a new romance and try to duplicate that experience. If you don’t feel passionate about a particular task, look for some meaningful aspect or motivate yourself with the desire to complete it in less time.
  2. Abandon distracting thoughts. Your mind will wander. Remain aware of your thoughts. When you notice a distracting thought, decline to pursue it. Return your attention to your chosen object. Repeat this as often as necessary. With practice, it will get easier.
  3. Meditate. To enhance your progress, try meditating. Sit and focus on your breath or spiritual attainments. You can extend that mindfulness to all your daily activities from eating lunch to playing with your children.

Other Steps to Improve Concentration:

  1. Minimize external distractions. Your restless mind is probably the greatest distraction, but a controlled environment can help too. Turn off your phone and wait until later to check your email. Clear off your desk. If you can’t find a quiet spot, consider using white noise recordings, instrumental music, or earplugs.
  2. Get fully engaged in what you’re doing. It’s easier to focus when you’re actively involved. Take notes in class. Highlight passages while you read. Think about questions you want to ask a speaker. Invent ways to improve a routine household chore.
  3. Vary your activities. While you’re increasing your attention span, it may be helpful to switch from one activity to another to remain alert. So if you feel stuck writing a report, go return some phone calls for a while – you’ll feel rejuvenated when you come back to the report.

4. Plan regular breaks. Taking breaks can improve your performance. Chat with your co-workers or walk around the block. Reward yourself with an activity you enjoy after completing a difficult project. Just standing up from time to time is refreshing because it helps your brain get more oxygen.

5. Avoid overloading your schedule. Budgeting your time realistically can make it easier to concentrate. You’ll be less likely to get distracted by worries about getting everything done. If you’re chronically overloaded, you may need to adjust your priorities.

6. Take care of your health. Your physical health affects all your mental functioning. Get adequate sleep and rest. Maintain a healthy weight by eating a nutritious diet and getting daily exercise.

Your ability to focus will improve with practice. As you learn to concentrate more fully, you’ll enjoy greater peace of mind and productivity.

Are you one of the Millions of people lacking Motivation? Checkout Action Boost: Your guide to finding motivation quickly and easily.

 

Learning to Trust Your Intuition

My intuition has always led me in the right direction. I believe wholeheartedly in my gut instinct. I use it to help me make wise decisions. I always follow my sixth sense, even when I may be short on all the facts. My sense of judgment is very alive. I avoid deciding based on what someone else wants me to do.

When I am trying to choose between two available options, I weigh specific things. I know that not all that glitters is gold. Even though something seems appealing upfront, it has to first satisfy my basic expectations. My intuition helps me determine when best to offer my help to others.

It helps me identify when someone is playing the role of opportunist. I can differentiate between sincerity and disingenuous expressions. When I identify that someone is being untrue, I subtly remove myself from their company. I know that it is best if I surround myself with trustworthy, honest people. My true comfort and happiness can only come when I am in an honest space.

Today, I continue to sharpen my intuition. I know that it is sometimes necessary to exercise trust in others. But where I am unsure, I commit to going with my instincts.

 

Are you one of the Millions of people lacking Motivation? Checkout Action Boost: Your guide to finding motivation quickly and easily.