Work Smart Live Smart with Beverly Beuermann-King

EP 1194 - Read For Relaxation

I loved reading. I would read between homework assignments, favourite TV shows, or on the bus. I loved to stay awake until the wee hours if the book was enticing enough. That was before children. It seems that for many of us, our daily reading habits center around tweets, Facebook updates, or the ingredients of our morning cereal’ We read on average 5 or less books a year.

I find it difficult to add reading to my long list of daily to-dos. For me, the holidays give me the opportunity to slow down a bit and pick up a good book.

Tips For Building Resiliency and Celebrating Read A Book Month:

Obvious tip alert – pick a book that you have an interest in. But also pick a book that you have time to read as well. If the book requires your unbroken attention and you have small children running around you or you plan on reading during your lunch hour, this may not be the book for you.

If you like to read, indulge yourself during the down times within your day or during your holidays. Reading can be a great way to regulate the rhythm of your day.

And finally, don’t let reading negatively impact your sleep. Poor sleep habits such as reading late at night or in bed can leave you sleep deprived, foggy-headed and often grumpy.

Looking for more ways to build your resiliency, take my free on-line vulnerability test at worksmartlivesmart.com under the resources and courses tab.

EP 1193 - Are You A Chocoholic?

I am a chocoholic. I love milk chocolate. Creamy. Rich. Sweet. Delicious. It picks me up when I am down.

Is this wrong?
 Not terribly. We all have comfort foods and mine is chocolate. I don’t eat it everyday. My addiction is quite mild most of the time. But there are days when I just have to give in. I have scavenged the cupboards looking for any type of chocolaty morsel. And when I do indulge, I try to do so with very little guilt, (which isn’t always possible).

It’s About Moderation

Contrary to popular belief, chocolate isn’t its own food group, but treats are not all bad. Moderation is the key. Eating healthy around the treats is also well advised.

But I do like my chocolate and I am always glad that my Christmas stocking, is lovingly filled with….Chocolate. My boys use to wondered why Santa only brought mommy chocolate…I told them, it was because daddy wanted mommy to be happy so he wrote it in his letter to Santa to bring me a stocking full of chocolate. And Santa hasn’t let me down yet.

So hats off to the Mayans and the Aztecs for creating the first chocolaty drink.

Tips For Building Resiliency and Celebrating National Chocolate Day:

I don’t have any, other than to indulge responsibly

Looking for resources to build your resiliency? Check out my Live Smart blog at worksmartlivesmart.com

EP 1192 - It’s About Time

Are you overworked, over-scheduled and just plain stressed out?

There is a quote that says, “Time is the most valuable coin in your life. You and you alone will determine how that coin will be spent. Be careful that you don’t let other people spend it for you.”

Tips For Building Resiliency and Celebrating It’s About Time Week:

Schedule downtime. At least once during the day, you should allow yourself the luxury of having a period of time to decompress. The simplest and easiest strategy to use is deep breathing. It can be done by anyone, anywhere and in any circumstance.

Create off-work zones. Determine what times during the day are off-limits for working, including no e-mail, or text messages. By defining these zones such as at meal-time, bed-time and days off, we are creating the space for rejuvenation and connection.

Learn to say no. Say no to things that are outside of your priority. Say no to working late, especially if it is self-imposed. Say no to extra activities if you are feeling stretched to thin. Saying no now, does not mean that it will be a no forever.

When you feel like it is a priority and you have the time to dedicate to the activity without compromising yourself, then it is okay to say yes.

Looking for more tips to build your resiliency? Look for my book on Amazon called Stress Out. 52 Weeks To Letting More Life In

EP 1191 - Whiny Whiner

We can be a nation of entitled whiners.  “It’s too cold.”  “I am the only one around here who does anything.”  “Blah, blah, blah” or should I say “whine, whine, whine.”

Hunger, tiredness, boredom and feeling unwell are factors that can precipitate whining sessions at work, but some colleagues have learned from a very early age that whining gets them the attention that they are seeking.  Whining has become second nature and their predominant way of communicating.  Their behaviour is draining on relationships and it can poison a workplace.

Tips For Building Resiliency and Celebrating National Whiner’s Day:

If you catch yourself whining:

Try moving from an attitude of entitlement to one of gratitude.  It is hard to be whining when focused on the positive and being thankful.

Focus on problem solving.  It is okay to vent, but that venting must be followed by problem solving otherwise it is whining for whining’s sake.

If you are going to confront a whiner:

Understand that they are looking for attention, but give them attention for solving the issue, not for whining about the issue.

Finally, minimize the amount of time that you spend with the whiner.  They will zap your energy if you aren’t careful.

Looking for resources to build your healthy workplace? Check out my top 10 tips under Resources and Courses at worksmartlivesmart.com

EP 1190 - Christmas Day

It is Christmas Day for those of us who celebrate this time of year.

As we go into the holidays, I wanted to share this little blessing with you.

To you I wish all the blessings of Christmas.

May you experience the warmth of home,

The cheer and good will of friends,

And the hope of a child-like heart.

May love work its magic into your life,

And may you touch every life you meet.

May you provide compassion to those in need,

And have the courage to stand up for yourself.

May the stars light your way.

May you have unmatchable success in life and the ability to handle it with grace.

Have a blessed Christmas.

EP 1189 - Christmas Eve

It is Christmas Eve for those of us who celebrate this time of year.

As we go into the holidays, I wanted to share this little blessing with you.

To you I wish all the blessings of Christmas.

May you experience the warmth of home,

The cheer and good will of friends,

And the hope of a child-like heart.

May love work its magic into your life,

And may you touch every life you meet.

May you provide compassion to those in need,

And have the courage to stand up for yourself.

May the stars light your way.

May you have unmatchable success in life and the ability to handle it with grace.

Have a blessed Christmas.

EP 1188 - Recognition That Boosts Their Health And Yours

Thank you! Good work, as always. Thanks for getting this done. You are a lifesaver.

Thanks for your help today.

One step to emotional wellness is being able to learn to give to others. Recognize and tell someone that they are doing a good job. Research says that you will be boosting their health and yours.

Tips For Building Resiliency and Celebrating Tell Someone They Are Doing A Good Job Week:

Don’t forget that your people want to do well. Before getting frustrated with someone remind yourself of that, and then decide how to provide constructive feedback.

When someone does something well, tell them that you notice. As a leader it is easy to forget to mention it. Most leaders wait until something goes wrong before they even think about giving employee feedback. And then it’s only negative. Block out some time during the week to reflect on positive contributions your team has made over the week

However, don’t overdo it. If you are sending people emails everyday then your positive feedback becomes diluted and meaningless.

Finally, don’t use phrases like "great job" or "nice work" as these are so vague as to be virtually useless. Use the opportunity to teach which of their terrific behaviors you would like to see repeated in the future.

Looking for more tips to build your resiliency? Look for my book on Amazon called Stress Out. 52 Weeks To Letting More Life In

EP 1187 - The Sound Of Silence

What would a day of complete silence be like?

Would you love it or hate it? Would you be lonely?

Some people dislike being silent as they equate it with being alone. Would you know how to cope with silence for a day?

We live in a very loud world where TV, music, and smartphones fill the void with white noise. Many of us, never take the opportunity to sit and enjoy silence.

Tips For Building Resiliency and Celebrating Be A Lover Of Silence Day:

Silence and solitude give us the space to think, act, and play "catch up" with our mind, and can be very healthy for our physical and mental wellbeing. By keeping external silence we are allowing our internal thoughts to be heard.

Shut it off. Noise has a negative impact on the brain, which can lead to elevated levels of stress hormones. Researchers found that silence can release tension in the brain and body in just two minutes. It was even more relaxing than listening to "relaxing" music.

Finally, if you can’t keep silent for an entire day, start off small. Engage in deep breathing exercises or meditation. This helps calm your mind and quiet it at the same time.

For more information on coping with mental health issues, sign up for one of my on-line courses at worksmartlivesmart.com under the resources and courses tab.

 

 

EP 1186 – Look On The Brighter Side

Every one of us has heard the phrase “Look on the bright side!”

Look on the bright side is used to refer to focusing on the good part of something that is mostly bad.

As we head into a new year, let’s focus on these Hot Tips For Building Resiliency and Celebrating Look On The Brighter Side Day:

#1 It's difficult to look on the bright side when you're surrounded by negativity so be careful who you spend your time with.

Remove “can’t” from your vocabulary. A defeatist attitude will get you about as far as a car without an engine.

Be grateful. There are times when looking at the bright side of things can seem out of the realm of possibility. However, it’s important to take a step back and concentrate on what you do have, rather than what you don’t have.

Finally, It’s OK to make mistakes. Your past mistakes are meant to guide you, not define you. Remember, no one is perfect. Rather than looking at the negative aspects of a mistake that you’ve made, look at the bright side of that mistake and use it as a lesson moving forward.

So today, I challenge you to look on the bright side of a negative situation and use it to your advantage.

Looking for more resources to build your resiliency? Check out my Live Smart blog at worksmartlivesmart.com

EP 1185 - Spreading Holiday Cheer

Have you ever gone caroling?

We used to when I was in public school. We would go to the nursing homes and entertain the elderly residents there. I probably didn’t appreciate it as much as I would today.

Christmas caroling is believed to have originated by St. Francis of Assisi in 1223. Though caroling has slipped by the wayside, I still love watching the old Christmas movies that depicted the carollers dressed up going from door to door singing the old favourites.

Tips For Building Resiliency and Celebrating Go Caroling Day:

While you might prefer to stay indoors with your eggnog, Christmas cookies, cozy blanket, the point of Go Caroling Day is to get out and share the spirit of the season, however, you celebrate it, with everyone.

And a quote from a favourite Christmas movie character, Buddy the Elf says that “The best way to spread Christmas cheer, is singing loud for all to hear.”

Looking for more tips to build your resiliency? Look for my book on Amazon called Stress Out. 52 Weeks To Letting More Life In

EP 1184 – Stress-Free Family Gatherings

Holidays provide opportunity for celebration, and they often bring about family tension. By determining your goals for the holidays and by staying in control of your reactions, you can help to ward off excessive stress and have a stress-free family gathering – whatever that may look like this year.

So here are today’s Hot Tips For Building Resiliency and Celebrating Stress-Free Family Gatherings Week:

The first and most important step to a less stressful family gathering is to determine who pushes your buttons. Then understand what the person gets from being so difficult. Some want to feel more in control over what is happening around them. Some want to feel important and listened to, and some want to avoid outright conflict, but will act out their annoyance or disagreement through other negative behaviours.

By understanding what people expect to gain from using undesirable behaviours, we are in a much better position to deflect and defeat the difficult behaviour and move the person towards more acceptable ways of responding. Our job is to help these family members feel more in control, more listened to and more important.

My second tip is to avoid ‘holiday perfectionism’. Thinking, saying, or planning for the best holiday ever can lead to certain disappointment. Be okay with disorganization, conflict, and family chaos. Going with the flow will help to reduce your stress.

Finally, stop and be in the moment. When you start to feel the tension rising, take a moment to notice the wondrous sights, sounds, and smells around. Changing focus helps to reduce your stress level.

Wishing you a meaningful, joyful, and Stress-Free Family Gathering.

Remember, If you like today’s wellness tips, let me know. You can leave me a review on amazon or through your #alexa app.

Looking for more ways to build your resiliency during the holidays? Check out my holiday infographic at: https://worksmartlivesmart.com/mental-health-infographics/

or read a few of the articles posted at: https://worksmartlivesmart.com/?s=holiday+stress

EP 1183 - Fortify With Friendships

When was the last time you wrote a letter by hand’ We’re quick to email or text our friends, but nothing can replace the joy of receiving a personalized letter in the mail. December is the perfect time to stop what you’re doing and drop a note to a friend or a family member.

Tips For Building Resiliency and Write A Friend Month:

Researchers have found that people with few ties to others had 2 to 5 times the death rate as those who had more ties. Support and connectedness can be a powerful tool in preventing illness by acting as a buffer to the effects of stress. One way to continue building that sense of connection and deeper friendship is to continually communicate and writing allows us to contemplate, ask questions or show appreciation in a very different way than by calling or emailing.

One of my favourite quotes is: Life is to be fortified by many friendships.

It is a shame that for many of us, the more stressful life gets the less connected we become.

Remember your friends. Let them know that they matter. Connect when possible – but don’t leave it up to chance – or time may pass you both by.

Discover how to take small steps towards a healthier, happier, less-stressed you
by visiting my website at worksmartlivesmart.com

EP 1182 - Bring On The Ugly

The Ugly Christmas Sweater trend has made its way online and in stores, with extravagant additions including light up Christmas trees, wine bottle holders and modern-day slogans. And naughty and nice two-person sweaters that you can share with your partner. There are even social media battles for the most likes, shares and comments on your Ugly Christmas Sweater.

Tips For Building Resiliency and Celebrating National Ugly Christmas Sweater Day:

National Ugly Christmas Sweater Day is on the third Friday and is about proudly sporting your favorite ugly Christmas sweater for the entire day.

Don’t have an ugly sweater?

Make one of your own. Bedazzle an old sweater, add embroidered holiday motifs and some sequins, and voila, you are ready for Ugly Sweater Day

Why am I mentioning this so soon? Well because it is the day for light hearted fun and a day to not be that buttoned up corporate version of yourself, you will need some time to buy or make your sweater, get up the nerve to wear your sweater and get your colleagues on board to wear their sweater next week.

Remember that National Ugly Christmas Sweater Day is a day to make the holidays fun...the way they were intended to be! And don’t forget to post the pictures for us all to enjoy!

Discover how to take small steps towards a healthier, happier, less-stressed you by visiting my website at worksmartlivesmart.com

EP 1181 - Chocoholics Rejoice

Today is my day to indulge. Chocoholics, rejoice! For today, we celebrate the treat of dipping anything in chocolate

Chocolate compliments so many different flavors. From chocolate covered pretzels to chocolate covered espresso beans, sweet, salty, and savory items can all be dipped. Love this quote from Charles M Schultz: “All you need is love. But a little chocolate now and then doesn’t hurt.”

Tips For Building Resiliency and Celebrating National Chocolate Covered Anything Day:

If you don’t have access to a chocolate fountain, you can still have some chocolate dipping fun. Look up melted chocolate recipes and instructions and gather your favorite foods to dip in chocolate. Make it healthy and dip strawberries, pineapple spears, or really any fruit. Or go decadent and dip marshmallows, cookies, and cakes. You can really dip almost anything in chocolate, and it will be delicious. Though I may draw the line on chocolate covered bacon, jalapenos or fish.

Cover your food in chocolate today, and, in spirit of the holiday season, share some of your chocolate covered treats with your friends and family.

Discover how to take small steps towards a healthier, happier, less-stressed you by visiting my website at worksmartlivesmart.com

EP 1180 - Pearls Are Precious, As Are We

This day is a day of encouragement and inspiration. National Wear Your Pearls Day was created by best-selling author and motivational speaker DeAnna Bookert to celebrate life after she emerged from a deep depression.

She said, “I wear pearls as a reminder that I have purpose and value,”.

We are reminded that one irritating grain of sand can cause an iridescent pearl to form. 

National Wear Your Pearls Day reminds us that when life throws dirt our way, we can take that dirt build on it and turn it into something meaningful and precious.

Pearls symbolize wisdom acquired through experience and represent new beginnings.

So here are today’s Hot Tips For Building Resiliency and Celebrating Wear Your Pearls Day:

Embrace the beauty of your life, a beauty that is often formed through hardships and trials.

And when life throws dirt your way, put on your pearls.

Looking for more tips to build your resiliency? Look for my book on Amazon called Stress Out. 52 Weeks To Letting More Life In

EP 1179 - Time To Get Twisted

Yoga can give you a piece of time to observe your mind and your heart. People have different ways of relaxing, some of them healthier than others. Some people drink a glass of wine, some doze off in front of the TV, and some people prefer physical pursuits. One of the best and oldest ways to release the tension building up in both the body and the mind is practicing yoga. The benefits of practicing yoga, such as mastering countless techniques of controlling the body and the mind, have been widely recognized by the Western world for years.

So here are today’s Hot Tips For Building Resiliency and Celebrating Yoga Day:

If you are a devout practitioner, today is the day to celebrate as it is the birthday the man called “the father of modern yoga,” B.K.S. Iyengar.

Even if you don’t consider yourself a particularly fit person—don’t worry! Due to its slow, fluid movements, few people suffer any kind of injuries practicing yoga, and many of the meditation techniques, breathing exercises, and certain postures are considered safe and beneficial even for those suffering various illnesses as well as pregnant women. Just make sure you don’t attempt a headstand the first time you decide to give yoga a try.

Looking for more ways to build your resiliency? Take my free on-line vulnerability test at worksmartlivesmart.com under the resources and courses tab.

EP 1178 - Tis the Season of the Cookie Monster

Crispy or chewy’ Palm-sized, or bite-sized’ Sprinkles or no’

One of the first signs that the holidays are close is the invite to participate in the Cookie Exchange.  Have you ever been involved in a cookie exchange’ I have and it was so much fun…but for others I know, this is the last thing that they want to participate in.

Here are today’s Hot Tips For Building Resilience and Celebrating National Cookie Exchange Week:

A Cookie Exchange doesn’t have to be a strictly C2C (cookie to cookie) transaction. At your workplace you can enjoy the holiday spirit by giving out cookies in exchange for smiles, holiday singing, or anything else you can think of to bring cheer to your colleagues.

Use the cookies as a way of fundraising to support a family in need.

Finally, make sure that if you are involved in a cookie exchange that it is fun and for connection. It shouldn’t be extra work or add to your stress-level…especially at this time of year.

When looking up National Cookie Exchange Week, I came across a site that told me what kind of a cookie I was…I am a Peanut Butter Cookie. I am not one to skimp on the finer things in life, and keeping my finances in check is crucial. You may want to check out that quiz.

Looking for more ways to build your resiliency? Take my free on-line vulnerability test at worksmartlivesmart.com under the resources and courses tab.

EP 1177 - Thinking the Unmentionable

Unmentionable thoughts.

There is a Festival that celebrates these thoughts. Guess that is what today is. The Festival of Unmentionable Thoughts

Beverly’s Hot Tips For Building Resiliency and Celebrating the Festival of Unmentionable Thoughts:

We aren't going to mention any subjects you could be thinking about today. Feel free to think about them yourself, but make sure not to mention them.

We don't even want to know what you're thinking. It’s not that we don’t care. Somethings should just stay unmentionable.

It’s surprising how little control we seem to have over the timing and content of “bad” thoughts. Researcher found that people have about 500 thoughts a day that are unintentional and “intrusive” and that last about 14 seconds on average. While most dealt with the concerns of everyday life, 18 percent were unacceptable, uncomfortable, or just plain bad—politically incorrect or mean thoughts. And a remaining 13 percent were ugly, out of character, or downright shocking.

So whether they are morbid, perverse, prejudicial, know that we all have them, but what we do with them and the significance we attach to them are key.

If you like today’s resiliency tips, let me know.

Don’t forget that you can find more tips for coping with mental health issues, by checking out my Live Smart blog at worksmartlivesmart.com

EP 1176 – Apps For Busting Stress

What is your favourite app?

Do you have one that saves you time or reminds you to do something that you couldn’t live without?

Apps are so ingrained into the way we do things now and there are very few people who don’t use at least one app.

Apps can be used for communication, and entertainment.

Travel apps provide needed information and tools, helping with everything from transportation to finding the closest restaurant.

Other apps help people organize their homes or perform essential functions at work. Some can help build your resiliency.

Today’s Tips For Building Resiliency and Celebrating National App Day:

According to Flurry, mobile users spent 86% of their time on mobile apps. App Annie says that the average user now has around 80 apps installed and uses around 40 every month.

Look for apps that are easy to use and make sense in your daily life.

There are many apps now for almost any kind of stress therapy, be it meditation, mindfulness breathing, cognitive behaviour therapy, relaxation techniques, colouring in, or online therapy chat services. Use these apps to build in a pause to your day or as an aid to get a better night sleep.

Though keeping up with technology can be a source of stress, it can also be used to build our resiliency.

 

If you like today’s resiliency tips, let me know.

Looking for more ways to build your resiliency? Take my free on-line vulnerability test at worksmartlivesmart.com under the resources and courses tab.

EP 1175 – Write Your Business Plan

If you are a business owner, you may be looking at the end of the year as the time to review your Business Plan. I don’t enjoy doing this and I find it stressful to sit down and review where I have been and where I would like to grow my business. But I know that this is a necessary task as an entrepreneur.

Writing my business plan greatly improves my chances for success.

So Here are today’s Hot Tips For Building Resiliency and Celebrating National Write A Business Plan Month:

Keep it short. Your business plan should be a tool you use to run and grow your business. If it is too long, it becomes daunting, stressful, and relegated to the bottom of your to do list.

The biggest part of the business plan and the most helpful part of my plan answers the questions of what am I actually selling, how am I solving a problem for my market, and why me and not my competition. Your customers are stressed about something and you are there to solve it.

My customers are leaders who see that stress is negatively impacting the health, productivity and functioning within their team, and they need tools that they and their teams can use to manage their stress, promote positive mental health, and build overall resiliency.

Whether you are a business owner or not, the end of the year is a great time to review where you have been and where you are going. Set your intentions for a bright year ahead and make decisions that take you along this path.

Remember, If you like today’s wellness tips, let me know. You can leave me a review on amazon or through your #alexa app.

Don’t forget that you can find more tips for coping with mental health issues, by checking out my Live Smart blog at worksmartlivesmart.com.