Work Smart Live Smart with Beverly Beuermann-King

EP 537 - Be Content Whatever The Circumstances

"I have learned to be content whatever the circumstances. I know what it is to be in need, and I know what it is to have more than enough.  I have learnt the secret to being content in any and every situation, whether well fed or hungry, whether poor or rich.  I have the ability to face all situations because of the strength God gives me."  Philippians 4:11-13

This is the sign above my desk that I read everyday that I am in my office. I am not there yet, but it is what I strive for.  Contentment.  A belief that things will be okay and that I will be okay.

Spiritual Wellness is generally considered to be the search for meaning and purpose in human existence, leading one to strive for a state of harmony with oneself and others, while working to balance inner needs with the rest of the world.

The path to spiritual wellness may involve meditation, prayer, affirmations, or specific spiritual practices that support your connection to a higher power or belief system.

Spiritual wellness involves having compassion, the capacity for love and forgiveness, altruism, joy, and fulfillment.

Your religious faith, values, beliefs, principles, and morals define your spirituality.

So Here are today’s Hot Tips For Building Resiliency and Achieving Spiritual Wellness:

Evaluate your own spiritual wellness with this brief quiz.

• Do you make time for relaxation in your day?
• Is there time for meditation and/or prayer?
• Do your values guide your decisions and actions?
• Are you accepting of the views of others?

This month focus on the meaning and purpose of your life and try to bring more harmony and balance to it.

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 536 – Caffeinated

Do you drink more than four cups of coffee a day?

Do you often find yourself irritable, depressed or disoriented after drinking caffeinated beverages?

When you don’t drink caffeine do you find yourself experiencing headaches, drowsiness, or insomnia?

National Caffeine Awareness Month draws attention to the risk associated with caffeine.

At 200 mg of caffeine, you can experience irritability, restlessness, tension, insomnia, excitement, and gastrointestinal disturbance.

If you consume more than 1 gram (1000 mg), you can receive irregular heartbeats, panic and anxiety disorders, muscle twitching, and incoherent speech.

And, believe it or not, when you ingest more than 5 grams, the results can be fatal.

Caffeine has a half-life of about six-hours. That means that if your 4 o’clock cup of coffee contains 200 mg of caffeine, by 10 o’clock that night, there will still be 100 mg of caffeine in your body, preventing you from falling into a deep and restful sleep.

So Here are today’s Hot Tips For Building Resiliency and Celebrating Caffeine Awareness Month:

Look at what you consume – caffeine is often a hidden ingredient in some of our favourite foods.

Be aware of how much caffeine you are consuming in a day.

Look at why you consume certain caffeinated drinks. Is it the flavour, the social aspect, the energy boost, or is it out of thirst or boredom? The answer will help you to determine if there is a healthier way to fill that need.

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 535– Be Awesome

Today is the International Day of Awesomeness! This day gives us the opportunity to celebrate every person, place, thing, or idea in the world that is awesome. I encourage all of the participants in my workshops to look for the awesome. As the official tag line points out, “No one’s perfect, but everyone can be awesome.”

So Here are today’s Hot Tips For Building Resiliency and Celebrating International Day Of Awesomeness:

Today is the day to both perform and celebrate feats of awesomeness.

Celebrate by posting about someone who epitomizes the ideals of awesomeness. It may be a family member, friend, or colleague who receive this special recognition.

Be curious. Start a conversation with someone that you have seen everyday, but have not talked to. You may be surprised by their story or by the things that you have in common.  It will brighten their day — and yours.

Build an awesome workplace, one smile at a time.

Explore the “What If”. What if we didn’t do blank anymore? What if we changed blank? What if we started blank. See where the answers take you. This simple exploration could improve your relationships or your workplace.

Wishing you an awesome day!

EP 534 – Don’t Panic

Help! It’s Panic Day.

This awareness day is not about panic attacks or panic disorder which is serious and affects 2-3% of the population. Today is the day to examine how we may over-react to the stress in our everyday lives and to find strategies that will keep us focused and healthy.

You know the over-reactions that we are talking about.  We even have sayings that go with them… such as don’t cry over spilled milk… Or don’t make mountains out of mole hills.

Anxiety and stress have their place in our life. They help us to avoid danger. They keep us thinking and being creative. And they keep us on our toes so that we don’t become complacent.

The point at which worry becomes unhealthy is when it stops pushing us to act and move forward.  This panic can be paralyzing and prevent us from thinking clearly enough to find the best strategies to deal with the source of our anxiety.

So Here are today’s Hot Tips For Building Resiliency and Celebrating Panic Awareness Day:

Listen to the way that you describe the situations that you find yourself in.  Do you use extreme-type words?  Do you awfulize everything?  Choose the words carefully. 

Evaluate how you are feeling in relation to the situation.  Are you feeling helpless or hopeless? 

Notice what happens to your body when you feel this way.  Where does it hit you the most? 

Try different relaxation techniques to combat those anxious feeling.

Evaluate the situation to see what options you have.  Keep yourself moving forward in the problem-solving mode and the anxiety will be kept in check.

What is your release?  Sometimes we need a quick strategy to release the anxiety so that we can start to problem solve.  This may include a good scream, a run, or a round or two on the punching bag.

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 533 – Spring Ahead

In most of Canada, Daylight Saving Time begins at 2:00 a.m. local time on the second Sunday in March. Today!

I have a hard time with these adjustments. I love having it brighter in the evenings, but that adjustment to darkness early in the morning again makes it less likely that I am springing out of bed…for a while any way.

Daylight saving time isn't all bad.

In fact, when we move an hour ahead, we enjoy more daytime hours, which hopefully we are using to get outside, connect and just become more active after the sluggishness of winter. There are definite other benefits to the clocks shifting, including decreased oil and energy usage. Daylight Saving Time seems to decrease the risk for accidents in the evening hours. However, a Swedish study found that heart attacks were significantly more common the first three weekdays after our spring transition.

So Here are today’s Hot Tips For Building Resiliency and Celebrating the switch to Daylight Saving Time:

Though it’s only one day, daylight saving time can throw off your entire schedule, and the sleep effects tend to linger for a few days.

Therefore it is important to take note of the impact that the clock shifting has on your sleep, mood and focus. Ensure that you are getting a good night’s sleep before this occurs to minimize the impact of this shift.

More light can equal more time to do what you want or need to do, which equals a happier you. Make use of the extra daylight and enjoy the changing seasons.

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

EP 532 – Tech Detox

We are missing out on living life, the more we have our noses buried in our phones or spend time chronicling our every move through Facebook and Instagram. Not to mention that constant connectivity negatively affects your sleep, takes a toll on your mental health and can lead to burnout. Ditching your devices gives your brain a much-needed rest.

Have you tried to disconnect, but FOMO took over? Could you go unplugged for 24 hours? Do you check your phone or social media out of boredom or procrastination?

Maybe it is time for a detox?

So Here are today’s Hot Tips For Building Resiliency and Celebrating National Day Of Unplugging:

Unplugging allows us to connect with ourselves, our loved ones and our communities in real time. 

Take a walk out in nature today. Check out the parks, countryside or stroll along a beach, even if there is still snow on it.

Share a meal with friends or family.

Play together. Try a board game or use conversation starters like ‘would you rather’ to create some fun.

Write a gratitude list.

Meditate and fully relax. This can leave you feeling less stressed, and positively change your brain.

Immerse yourself in the moment. Take in the awesomeness of a sunset without Instagramming it.

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 531 – Appreciation Increases Engagement

An effective leader shows their employees and their team that they appreciate all their hard work and loyalty. When an employee goes above and beyond on a project, a supportive leader shows their appreciation. When the team achieves a difficult objective, a great leader celebrates
their accomplishment.

Wondering what you can do for your staff to thank them for all their efforts?

Here are today’s Hot Tips For Building Resiliency and Celebrating Employee Appreciation Day:

Celebrate with food. It may be a breakfast, a catered lunch, or a smoothie break during the afternoon slump. What about a team cooking challenge? Provide each team with various ingredients and see what they can put together and enjoy the fun.

Give the gift of time. Give your team a time off coupon that they can use at their choosing.

Shout it out. Give a shoutout to a member who has completed a task or gone above and beyond to meet a deadline.

Send it. A hand-written note, sent to the employee’s home, is an unexpected and genuine way of showing appreciation.

Bring in a massage therapist to do 15-minute chair massages. A little bit of pampering goes along way.

Your employees are your most precious asset, let them know that they are valued and appreciated!

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

EP 530 – Sleep Deprived

Millions are too sleepy for sex, according to a poll by the National Sleep Foundation.

Many of us are sleeping poorly which is causing us to be sleep deprived, and it’s taking a serious toll on professional relationships, productivity, public safety and even the most intimate aspects of our lives.

Nearly one-fourth of partnered adults say they have sex less often or have lost interest in sex because they are too sleepy.

So Here are today’s Hot Tips For Building Resiliency and Celebrating Sleep Awareness Week:

To Help With Being Sleep Deprived:

Go to bed and get up at the same time every day. Follow a regular schedule each night. This trains your body and brain and promotes a deeper sleep.

Keep your room cool, dark, and block noises. Use a mask if necessary and blackout curtains. Allow for thorough ventilation in the room to avoid breathing stale air

The power of suggestion can be a powerful aid in getting a better sleep, especially if used in conjunction with deep breathing. The more that it is used, the more potent the effect it has. Do not tell yourself how tired you are going to be the next day as this kind of suggestion is just as fulfilling

A good night’s sleep can mean the difference between coping effectively with the daily stressors of life and completely losing your mental and physical health.

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? Take my free on-line vulnerability test at worksmartlivesmart.com under the resources and courses tab.

EP 529 – Just Do It

Everyone has problems that they need to deal with. Because problems can cause anxiety, many people will try to avoid, ignore or procrastinate when dealing with difficult issues in their lives. Ignoring them is useful sometimes. Unfortunately, with most problems, avoiding them just causes them to come back, and a small problem can become a big problem over time.

So Here are today’s Hot Tips For Building Resiliency and Celebrating Do Something Day:

The most difficult step in problem solving is getting to the doing part. To help you carry out your solution, make an action plan. If you know how you are going to carry out your solution, you are more likely to follow through.

Don’t let your own voice derail you. Be aware of and challenge negative self-talk that can stop you from moving forward.

List all the obstacles. Great problem solvers take a high-level view of the issues and list of all the potential factors that could get in the way of implementing their solution so that they don’t get taken off task.

Want to find more strategies to coping with stress? Check out my website at worksmartlivesmart.com

EP 528 - How Not To Procrastinate

How many of us couldn’t use an extra hour each day? Planning before starting each day, is said to save us this hour, as we are more effective at using the time that we have. Sometimes though we just can’t seem to get our act together.

Maybe we just can’t seem to get past our urge to procrastinate. It may be that we are being too perfectionistic, or we dislike the task or person that we have to work with. We could be too tired or fear that we might fail. Sometimes it is just a matter of the task not being a part of our goals and priorities.

So Here are today’s Hot Tips For Building Resiliency and Celebrating National Procrastination Week:

To Avoid Procrastination, we need to:

Find the answer to ‘What’s In It For Me”. Why do I need to accomplish the task at hand and what benefit will there be for me when I finish it?

Chunk your time – set a timer. The timer helps you to become more realistic about how long various tasks take.

Watch out for time gobblers – internet, email, TV, phone, socializing, unimportant notices and forwards

Delegate when the task is not part of your priority. Not everything has to be done or should be done by you. Let go of your need to control everything.

Make it fun by rewarding yourself. It is easier to start and finish a task if there is a reward at the end of it…by the way, my chocolate covered almonds are waiting for me as soon as I finish this flash briefing. Till tomorrow have a wonderful day!

EP 527 – Telecommuting May Be The Answer

It’s not a bird. Nor a plane…It’s the Telecommuter!

A survey of employees who telecommute three days a week experienced a

• 46% decrease in stress,
• 45% increase in job satisfaction, and
• 30% increase in job productivity.

 

In addition, telecommuting provides an opportunity to create a more harmonious balance between home and work commitments. Three-quarters of employees polled said the ability to work from home was their most desired family-friendly job perk.

So Here are today’s Hot Tips For Building Resiliency and Celebrating Telecommuter Appreciation Week:

For some, telecommuting may be a viable option that allows for an increase in productivity and more sense of control over when tasks get accomplished.

If you think that this is for you, sit down with your work team and discuss how this may be implemented.  If telecommuting isn’t the answer, at least you have opened the door to looking for other alternatives to maintaining work and life balance.

Though I am not a true telecommuter, I am an entrepreneur with a home-based office.  I appreciate the flexible work arrangements that I have.  Some days, I work all day and into the evening.  On other days, I may find myself helping out a family member or pulling the weeds from my gardens.  This flexibility gives me the balance that I want and need.

Want to find more strategies to coping with stress? Check out my website at worksmartlivesmart.com.

EP 526 – Going Solo

Have you ever wanted just to get a way, but the timing didn’t work for your partner, children, or friends?

Why wait for the timing to be just right? Why not go solo?

Vacations are a great way to restore resiliency. They can be rejuvenating, and energizing.

And going solo is one of the best ways to learn about yourself.

So here are Today’s Hot Tips For Building Resiliency and Celebrating Plan A Solo Vacation Day:

There is no such thing as the perfect vacation. But planning, especially when going solo, is essential.

The first step is to pick and choose your location and activities wisely. Choose a location and activities that meet with your particular goals. Decide if your upcoming vacation will be focused on relaxation, celebration or adventure. Then chose activities that meet those needs.

Don’t be afraid to step outside your typical vacation comfort zone and say yes to new experiences.

If you find yourself craving company, find a group tour of the city or local area. Or strike up a conversation with the bartender or barista and you will be sure to find out some insider secrets to exploring your vacation area.

Going solo means that nobody is going to kick up a fuss about whatever plans you decide. It’s your trip, your way.

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

EP 525 – Goodwill, Peace And Understanding

The quest for goodwill, peace and understanding among people of the world. This is the fourth avenue of service for the Rotary Club.

With all of the chaos and conflict happening in the world, we need courage to take a stand and promote peace in our communities.

We do this by digging in and learning how to understand other people's cultures, by promoting engagement with others, and by building strong, diverse communities.

So Here are Today’s Hot Tips for Building Resiliency and Celebrating National World Understanding Month:

The first part of expanding our understanding is to recognize that every cultural group has unique strengths and perspectives that the larger community can benefit from.

We need a wide range of ideas, customs, and wisdom to solve problems and enrich community life. It is by bringing non-mainstream groups into the center of civic activity that we get fresh perspectives and shed new light on tough problems.

Here are some questions that may help you think about and understand your community:

How would you define your community? Does it have geographical boundaries? Is it local or global?

Who lives in your community right now?

What kinds of diversity already exists?

What issues do different cultural groups have in common?

These are just a few of the questions that can expand your understanding and this insight can lead to an increase of goodwill, cooperation, and peace in your community.

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? Take my free on-line vulnerability test at worksmartlivesmart.com under the resources and courses tab.

EP 524 – Greatness Imagined

 

Our greatness is limited only by our imagination.

Your road to your greatness takes courage, energy, and persistence. It is about being hungry for more for yourself, but also enjoying what you have achieved along the way. If greatness is the ever-expanding concept of your potential, you must have an internal urge to become your best.

So Here are Today’s Hot Tips For Building Resiliency and Celebrating Plant The Seeds Of Greatness Month:

Pay attention to what is happening around you. Take time each day to think about your life and the opportunities for growth.

Be willing to try new things, take different approaches, and experiment. Ask different questions that will create a different reality. Greatness involves failure. It involves taking calculated risks. It is about learning through the journey. You’ve got to believe that you can make the changes necessary in order to achieve greatness in your life.

The more we learn, the larger our capacity for growth becomes.

And finally, have a picture of the best version of yourself. What does greatness look like for you? How would you act towards your self? How would you act towards others? What would you have achieved? This picture my change as you grow, but striving in this direction will put you on the path to your greatness.

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? Take my free on-line vulnerability test at worksmartlivesmart.com under the resources and courses tab.

EP 523 – Expect Success

When you expect success, you become successful!

But it is not just a matter of thinking good thoughts and good things will happen.

Positive and successful people expect success and they look for ways to bring success into their life.

Research shows that high expectations lead people to work harder and commit to problem solving the challenges ahead of them. 

So Here Are Today's Hot Tips For Building Resiliency and Celebrating International Expect Success Month:

People who want to change their mental mindset:

1. Accept that life will have setbacks and disappointments and they don’t let the fear of failure cloud their judgment or allow them to aim too low
2. They build their resiliency by seeing the setback as only temporary.
3. They don’t quit trying just because there was a set back.
4. And finally, they wake up every morning and expect positive things to happen.

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

EP 522 – Stop The Bullying

The longer someone is bullied, the more likely they are to develop physical, emotional, and psychological scars that can last a lifetime.

The four most common types of bullying are: Verbal, Social, Physical and Cyber Bullying.

Bullying can be devastating, leaving a person withdrawn, shy, and insecure. It can trigger a variety of stress-related illnesses, cause relationship difficulties, and upset productivity and engagement.

Unrelenting bullying can lead a person to take their own life.

A study conducted by the Workplace Bullying Institute, found that 37% of workers have been bullied, and that the majority of bullies were people in positions of authority.

So Here Are Today's Hot Tips For Building Resiliency During National Stop Bullying Day Using The Steps Of The Proactive Personal Response:

Number one, though it is not easy, communicate with the offender and let them know that you want the behaviour to stop.

Number two, document every incident, including witnesses, and every conversation.

And number three, if it continues, let your supervisor or designated officer know about what has been happening

And finally, keep reminding yourself that you are a good person and are worthy of respect.

As leaders, educating around bullying and developing strong policies and procedures to deter It, are the most effective means of minimizing its occurrence and impact.

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

EP 521 – Appreciate The Silence

“The best remedy for those who are afraid, lonely or unhappy is to go outside, somewhere where they can be quiet, alone with the heavens, nature and God. Because only then does one feel that all is as it should be.”  Anne Frank

Studies show that even low-level chronic noise increases aggression and decreases cooperation and is associated with increased risk for peptic ulcers, high blood pressure, cardiovascular disease, and stroke.

Today is the day to lower the noise level. Being quiet reduces your stress.

It allows the mind to focus and be more creative. It can boost your immune system.

So Here are today’s Hot Tips For Building Resiliency and Celebrating Quiet Day:

Breathe: Become aware of your breath and inhale and exhale slowly and deeply inhale for 5 minutes.

Try this meditation: Turn off the lights, light a small candle and watch the flame. This stills the optic nerve, and calms the nervous system.

At work, take advantage of a quiet room.  Many companies have developed quiet spaces where employees can take a moment or two during the working day to relax, have a break, meditate, pray or simply ‘take stock’ without the distractions and interruptions of office life.

Get out into nature:  Taking a walk along a park path or country road early in the morning or before bed can bring focus and serenity to one’s mind. 

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

 

 

EP 520– Can’t Find The Time

We never seem to be able to find ‘the time’.  Stop looking.  You will never find it.  It isn’t lost.  You are living in it.

So what kinds of things waste our time?

44.7% of the more than 10,000 people polled cited personal internet use as their #1 distraction at work.

Today’s Time Truth:

If we fail to control the events in our life, then the events in our life will control us. Planning is key to performance. Not planning wastes time and energy.

According to one survey the average worker admits to wasting away 2.09 hours per 8-hour workday, which is twice as much time as their employers expect.

So Here are today’s Hot Tips For Building Resiliency and Celebrating National Time Management Month:

Eliminate useless meetings. Insist on short, well-planned, morning stand-up meetings. They are the least likely to waste your time and interfere with your work.

Stop thinking that you can multi-task. Prioritize and then break up your day accordingly. Don’t move on to the next task until you’ve really completed the previous one. Not only will you do a better job when you’re focused, you’ll also force yourself to finish something within the time allotted.

Come up for air. Productivity declines after a certain period, so pump up your productivity with scheduled breaks.

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 519– Keep Focused

Do You Find It Hard To Stay Focused?

Have you ever had your computer lock up when you have opened too many files or programs at once?

Sometimes when we try to multi-task, we may actually freeze up, lock up or quit performing at our peak. 

Researchers have studied human multi-tasking for the past 25 years or so and have found that the brain cannot fully focus when multi-tasking.  We take longer to complete tasks, and are predisposed to error. 

The pressure to get more and more done, and toggle between one task and another creates a great deal of stress and pressure on the mind and body. Developing the ability to focus completely on a single task can help in our energy management.  

So Here are today’s Hot Tips For Building Resiliency and Celebrating Single Tasking Day:

Single-Tasking should be our main way of operating when needing to accomplish important tasks

Let go of the idea that the more we tackle at any given time, the more productive we are or will be

We have become like junkies in many ways, by needing a ‘fix’.  We check our emails, notices and webpages out of curiosity.  By setting time aside for these activities, we fill our curiosity, yet we are more likely to stay on task and complete that task more efficiently and effectively

 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 518– Connectedness Matters

Did you know 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. We benefit from the emotional support of a community during difficult times.

Connectedness is so important to our overall well-being that workplaces are also recognizing the value of support to the success of their organization.

It is unfortunate that the busier we become, the easier it is to let our existing friendships go by the way-side, let alone develop new connections.

So Here are today’s Hot Tips For Building Resiliency and Celebrating International Friendship Week:

Look up. Smile and say hello to those around you

Try to connect with your co-workers about things other than the task at hand

Participate in social programs

Call, text, or email those friends that you have lost touch with

Connectedness and group involvement have exceptional powers in decreasing our stress, if we venture to put ourselves ‘out there’.

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