Work Smart Live Smart with Beverly Beuermann-King

EP 459 - Christmas Day

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 458 - 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 457 – 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.

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 456 - 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.

So here are today’s Hot 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 455 - 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’ 

So here are today’s Hot 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 454 -Life Of The Under Dog

Do you hate it when the interviewer goes after the second place person and asks them how it feels to lose the race?  Do you always cheer for the underdog, the team not expected to win?  Are your favourite movies the one where the underdog prevails? Today is the day to salute all of the underdogs and unsung heroes.

An underdog is a person or group who is expected to lose. However, sometimes they pull off the unexpected. Isn’t that what life is like for most of us?

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

Who are the underdogs in your workplace, family or community who could use a little extra encouragement or know that someone is in their corner?  Go out and be their cheerleader.

Are you letting your fear of not winning, stopping you from even being a part of the game?

Most of the underdogs that we celebrate in our society and in our movies have a few things in common.  They don’t throw in the towel just because they aren’t expected to win.  They give it their all until the very end. 

When my son was just starting out in hockey, they use to rotate the goalies.  His team was badly beat by one particular team.  On the next re-match, my son was to be the goalie.  He donned his gear and was determined to stop the pucks that came his way. In the end, they lost by 10 goals.  I was fully prepared to go into the dressing room and provide my motherly comfort and ‘you’ll get them next time’ speech.  To my great surprise, my son’s first comment, was “Well at least we didn’t lose by 15 like the last time”.

Improvement is improvement and who knows what the outcome will be the next time….good lesson for all of us.

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

EP 453 - 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.

So here are today’s Hot 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 452 - 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 451 - Breath and Relax

Did you know that flowers and plants freshen the air?

This is a day set aside to honor our clean air and to raise awareness of the many environmental issues that are changing our climate on earth. This is one of several official days to pay attention to your environment and the air we breathe. Air pollution is the largest environmental health risk in the country, ranking alongside cancer, heart disease and obesity in the scale of its health impacts.  Air pollution affects us all at work, at home and when we are out and about.  It causes heart and lung diseases, affects children’s lung development and shortens life. 1 in 8 deaths around the world is linked to poor air quality.

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

Clean Air Day 2018 is the perfect opportunity for people to ditch their cars and either walk or cycle to work.

Even the smallest contribution soon mounts up when large groups of people pledge their commitment.

Taking a walk in nature, breathing in the cool crisp air and slowing down for a moment is also a great way to celebrate

We need to protect Mother Earth and making sure that the air that we breathe is as clean and healthy as possible.

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

 

EP 450 - 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.”

So here are today’s Hot 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 449 - 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 448 - 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 447 - 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.

So here are today’s Hot 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 446 - 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.

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 445 – 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.

So here are today’s Hot 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.

 

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

EP 444 - 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.

So here are today’s Hot 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 443 - Connection Through A Card

I love Christmas Cards, however the sending of Christmas cards may be becoming extinct. In a world where we are already too busy, the thought of buying, writing, addressing, stamping, sealing and sending cards seems like an overwhelming task.

Just before my oldest son was born, I started a tradition of writing a Christmas newsletter and sending it with my Christmas cards. There have been times when I have thought that I wouldn’t send it out but then someone gives me a comment about looking forward to reading my annual update and seeing the pictures of how the family has changed.

Beverly’s Hot Tips For Building Resiliency and Celebrating Christmas Card Day:

Christmas cards and letters take time, but I have found the benefits to outweigh the cost. It let’s the receiver know that they are being thought about, which in this day of disconnectedness and isolation is especially important.

Another unexpected benefit of writing these annual newsletters is that I have logged many important family events. I have kept copies for myself and for my sons. They have a record of the special moments from their past.

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 442 - Stress Free Holiday Preparation Week

Are The Holidays A Stressful Time In Your Household?

Are you ready for the holidays’ This is the questions that you hear daily at the grocery store, the post office and in line at the bank? Some people ask because they want to feel like they are not the only ones struggling to get things done before the big day. Others ask because they are concerned about us as we may look a little haggard. Others may just want to gloat about they had in all done in July

Here are my hot tips for building your resiliency and avoiding that stressed-out feeling this holiday season while we Celebrate Stress Free Holiday Preparation Week:

Like many we tend to let our expectations, poor planning, and over-indulgence get in the way of truly enjoying and de-stressing during our ‘down-time’. The key to success in avoiding the ‘festive fizzle’ is to recognize those activities that energize, motivate, and please us, and to delete or change those activities that irritate, disappoint, and anger us.

Get back to basics and simplify to meet these priorities.

Stop often and be in the moment. Far too often the holidays come and go and we missed experiencing the joy connection and spirit of the season.

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 441- Spread the word, not the germs!

What do you call a germ who wants to have a good time?

A fungi (fun guy)!

I know that it is not pleasant, but think of yourself as a human petri-dish that grows all kind of icky bacteria and is the warm and cozy home for all kinds of viruses. 

Washing your hands regularly can prevent many flus, flu-like illnesses, common colds, conjunctivitis, , tonsillitis, bronchitis, , pneumonia, Streptococcus, Pneumoccous, TB and more from growing, spreading or from entering your body.

So Here are today’s Hot Tips For Building your resiliency and Celebrating Handwashing Awareness Week:

Henry the Hand says:

Wash your hands when they are dirty and BEFORE eating

Use “Good” hand washing techniques including an adequate amount of soap, rubbing the hands together to create friction and lift the germs from the skin.

DO NOT cough into your hands

DO NOT sneeze into your hands

Above all, DO NOT put your fingers into your eyes, nose or mouth.  These are the only portal of entry into the human body for respiratory infections and washing can reduce your risk significantly

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 440 - Be More Jolly Like St. Nicholas

Ever wondered who St. Nicholas was?

There once was a young boy named Nicholas, who was born during the third century. His wealthy parents, who raised him to be a devout Christian, died in an epidemic. Nicholas used his whole inheritance to assist the needy, the sick, and the suffering. He was made Bishop of Myra while still a young man. Bishop Nicholas became known throughout the land for his generosity to the those in need.

So Here are today’s Hot Tips For Building Resiliency and Celebrating St. Nicholas Day:

We could all stand to be a little more like St. Nicholas.  Here is a boy, whose world dramatically changed when his parents died.  He could have let this beat him down. He could have drowned in self-pity.  Instead, he relied on his faith and did whatever he could to help those who were even less fortunate then himself.  Let’s get good at turning life around and focusing on what we have, and less on what we have lost or don’t have.

Today, we have the image of Santa Clause and we give gifts to the people we know and love.  But what about our giving to those less fortunate then ourselves? We are donating less each year. The average annual amount per donor is less than $500 with the median amount under $150. With the economy the way that it is, the demand within most charities has increased while their donations have decreased.  Make a difference in the lives of someone less fortunate than you.  It doesn’t take a lot to have a huge impact.

In 1998, my youngest son was due to arrive on Christmas Day.  We decided that boy or girl, their name would honour St. Nicholas as he was our blessed gift.  Nickolas arrived safely on December 22.

Don’t forget that you can find more tips for building resiliency, by checking out my Live Smart blog at worksmartlivesmart.com