Carol Ebert

Yes I am speaking to YOU the ENTREPRENEUR. Yes we have done great work as nurses in the system, but you have to honor who you truly are and take the risk to explore that on your own terms. It has been my experience that if you “settle” for the paycheck while sacrificing your joy, it is not sustainable or healthy for you. I speak from experience! Let’s begin Here is an exercise for you to find out what you really want. Answer these 5 questions without too much thought. Just keep going until you have made it through all 5. What do you really want? What do you really want? What do you really want? What do you really want? What do you really want? What did you notice about your answer to the last question? Here are my 5 answers as an example. I want more freedom I want more money I want to be free from being controlled I want to prove I can have a successful wellness business on my own I want to prove that I have the talent to earn unlimited wealth Notice that my answer to the last question goes deeper into my belief about myself and the doubts that hold me back from manifesting unlimited wealth. This is why it is important to keep asking yourself that same question until you finally get down to the real reason you want to be on your own. This also helps you begin to create a plan for what you need to work on that might be blocking your success. Creating the Vision Once you declare what you really want, then you need to create that vision for yourself either on a vision board that you look at daily or start acting “as if” it already exists and talk about it on a consistent basis. Actually doing both will accelerate your success in reaching your goal. Here are my statements that I speak out loud every day as an example. Notice they speak as if I already have what I want and they go deeper into feelings rather than just having things. We have to really FEEL what it would be like so we can activate the “Law of Attraction” vibe. Instead of saying I want more freedom - I say: I’m grateful to work with others who are like-minded and support each other’s business growth Every day I awake thinking about what I can do today to take action toward upward movement by completing meaningful life-changing work. I totally enjoy the process and the connections with my team and mentors. They also fulfill my desire to not be alone as I age and have people around me who support and encourage me every day. Instead of saying I want more money - I say: I’m free from worry about money I am prospering financially from $8000 income each month and watching $2000 be deposited into my checking account every Friday without fail. I am so excited about this income stream because now all bills are paid easily and effortlessly following the Law of Circulation. As money flows in it then flows out to support all the services that support me. A beautiful circular system that I don’t even have to pay attention to. It just does its own thing and I am free from any worry about money. Instead of saying I want to be free from being controlled – I say: I’m having fun working on my own terms I know what it is like to have fun while working and this experience is great fun. I now know and enjoy the daily skills that continue to grow my business successfully. It is fun to be with my team and mentors who show me every day how to enjoy what I do. I effectively manage my calendar to provide space for business and personal growth so my life remains in balance. I love using social media as a great tool for finding potential business partners. My calendar is full every day with new people to talk with, hear their stories, and find out what they are looking for. My list is growing every day with great conversations. I’m learning about all the different types of people who are looking for an opportunity to break free from those ties that bind in the workplace. I love connecting with the energy of these wellness entrepreneurs. What a gift to just visit with them. Such fun and joy. Instead of saying I want to prove I can have a successful wellness business on my own – I say: I’m grateful for my successful business I am grateful for this business because it allows me to prosper from the work that I do best. I am great at supporting, coaching, mentoring and educating others. Those others are my fantastic business partners who appreciate the opportunity I have given them and I love cheering them on as they grow into leaders of their own businesses as well. Instead of saying I want to prove that I have the talent to earn unlimited wealth - I say: My skills, experiences and wisdom have created a profitable business I utilize my skills of creativity, flexibility, modeling a wellness lifestyle, being a servant leader, teaching how to live a healthy lifestyle, and inspiring others to take action on their own lives. I am fulfilled because “being me” has been pivotal in growing my successful wellness business, which is my dream. Now that you see how to expand on your answers to the 5 questions, it is your turn to do the same. Make sure you write it out as if it is already happening so your mind, body and spirit will operate at that level and move you forward toward your goals. In addition, condense everything you wrote into a daily positive affirmation and read it 3 times each day. When you wake up Before your start to work Before you go to bed Remember things happen when you imagine them first so use your imagination to affect the change in your life you desire. By practicing “feeling the feelings” of what you want they become easier to believe and become a powerful force to attract the steps you need to complete to make it a reality. Please feel free to share what your dream for your future looks like. Inspired by: Ask and It Is Given. Esther and Jerry Hicks Positivity. Barbara L. Fredrickson, PH.D

Changing Career Directions About 20 years ago I changed the direction of my medical career and decided to start my own wellness business. Once I stepped away, I realized there is more to starting a business than just having a dream. I really didn’t know where to begin, short of taking a course at the local Tech college which only showed me how to write a business plan. Since having a structured approach to anything didn’t resonate with my free-wheeling mind, I found no value in that exercise. My mindset was one of resistance to structure. Teaming Up on a New Venture Fortunately, a wellness friend suggested we team up on a new venture she was beginning and maybe that would work for me as well since it would allow me to share my wellness skills and make money too. Since I trusted her to not do something stupid, I joined in, and off we went into the world of being business owners together. The good news was there were others like us to collaborate with, and all we had to do was get 4 friends each to join us and we could start growing toward financial success. And I could run my business by the “seat of my pants” without structure which is another trait I have as an entrepreneur. My mindset was happy I could do it my way. I was excited that my mindset was being fed with all this good news and I could see my future being a “Gold Director”. This would assure me of solid income and many other wellness advocates to partner with to share our wellness message out to the world. This simple idea of just having 4 friends to join and then everything else would take care of itself seemed to be an easy way to start earning income. And it did take off for a few years and we all did well. My mindset was focused on making money effortlessly. Back to Square One But then life got in the way. One by one each of my 4 leaders got frustrated with not earning enough money right away and returned to their corporate jobs and because the people they had recruited saw their leaders give up, so did they. And the bottom dropped out for all of us. I was back to square one with little income from this venture and relying on other ventures to pay the bills. I kept my foot in the business but didn’t really run it as a business anymore for several years. My mindset was giving up on my dream of having a viable and prosperous wellness business. Resurgence of Hopefulness One day everything changed. A friend who was in the same boat as I said there is a new movement afoot to resurrect our “flat-lined” businesses and I needed to join her in this effort. Of course, I was reluctant because my initial attempts were not successful in reaching my dream future so why would I bother trying again. She convinced me to “catch the wave” because this type of business is on the upswing since “work from home” businesses are the way to go due to the Pandemic. There were social forces driving this resurgence and the entire industry was upleveling their game toward business growth and I could be a part of it. My mindset was excited and hopeful again. That hooked me in since my entrepreneurial spirit loves to be on the cutting edge of something new. Plus there was great energy, inspiration, support and fun being provided so how could I resist? And the best thing I discovered was there was an actual formula or recipe I could follow to generate unlimited numbers of people I could reach out to. I never had this before which is why I couldn’t find enough people to talk to. This revelation was what I needed to grow successfully in the past, but no one taught me about it. My mindset was frustration over not having that information before. The Power of Social Media I was finally educated about the power of Social Media in finding connections and growing my business. This time instead of just relying on friends and family and local connections, the world is at my computer fingertips. I can grow a global business right from my home and not go anywhere to find connections. My only stumbling block from this new way of doing business was my reluctance to use Social Media and my reluctance to follow a structured approach. My old-school mindset was being challenged to shift. The good news is I was receiving training from very successful business leaders who had field-tested their methods for years. They have created very successful “home-based businesses” because of using these methods and were willing to share their secrets with us. I started dabbling in Social Media according to a specific plan and started seeing results. And I did it with others doing exactly the same thing and we were all upleveling our businesses. My mindset was one of excitement and having fun. The structured plan that I have always resisted in the past, was working! Plus I have mentor groups and power hours of focused work time to keep me motivated and supported. That had not happened in the past with my initial attempts at running a home-based business. And yes, I was having a lot of fun doing this work. Isn’t that our real dream goal to do what is fun and fulfilling? Off and Running My mindset is now rebooted and upgraded just like my skills and I am off and running on a new business success path. I don’t see myself slowing down anytime soon. I see “Gold” in my future and it is the bright shiny object I have always wanted. Have you taken an inventory of your own MINDSET to see if it is holding you back from your dream for your future? And if it is a roadblock for your success, what steps are you willing to take to move forward with your goals?

And so I started my journey to uncover what my true talents were and then how could they fit into my nursing career. Here are the phases I went through to process my nursing career path. Restless Phase I started feeling restless about halfway thru my nursing degree program. I started feeling like I did not have the passion that my classmates had for caring for patients, even tho I did feel great satisfaction while helping others. I seemed to want to do things differently, or challenge the status quo. I started thinking “Is this all there is for me? Why am I taking care of people’s problems that could have been prevented”? In addition, I wondered if I could do something different when I graduated than what everyone else was doing. And so I took action and found an opportunity to join a Navy recruitment program that would pay for my last 2 years of college and I would then enter the Navy as a commissioned officer taking care of casualties of war. I thought – that sounds interesting and different! So I did it and it was definitely a learning experience I wouldn’t trade for anything. But after I served my 3 years I was back working at the bedside in a hospital and those old feelings arose about “Is this all there is, and why am I caring for people’s problems that could have been prevented?” Exploration Phase Since I had served 3 years in the military, I qualified for the GI Bill to take college classes for free. Not wanting to pass up that opportunity, I enrolled in coursework that interested me and of course, it was all health classes. I loved the content and excelled with all A’s (unlike my grades in nursing school where it felt like hard work all the time). My nurse mentor at the time suggested since I was taking so many health education classes, that I should consider getting a Master’s Degree in Health Education. I said, “oh no – I’m not smart enough for that!” (talk about a self-imposed false belief) She said that was a ridiculous thought and to just go for it. So I did – and got the degree. Awakening Phase The beauty of seeing health from the perspective of prevention and not treatment was not only an eye opener for me but it also showed me that I was enjoying being in that world more than being at the bedside. And so I was led into working as a school nurse where the focus was education and prevention and working with healthy kids and adults to keep them healthy. I was starting to have fun and was finally uncovering my true passion. Joyful Phase Feeling like I was finally free to be my true self, I got to work creating wellness programs that got kids and adults engaged and changed their behaviors for the better. My natural “creativity” which had not had an opportunity to be expressed, now was in full-on action. I was having fun coming up with lots of programs and strategies that helped others have fun learning about how to get healthy. My true “health gifts” were finally being put to good use and recognized and appreciated by others. I had finally found my joy as a nurse. I often refer to myself as Nurse Wellness so people know that you can still be a nurse and do wellness and that is also a credible role for nurses. We all don’t shine at the bedside, but we all have the right to be nurses and then choose our own path of passion. Independence Phase Now that I had found my joyful work, there was one more challenge I faced. I found myself back in the healthcare system in my role as Nurse Wellness, but the corporate roadblocks to taking action on innovative wellness ideas slowed me down tremendously. I felt stifled in my “job” working for a boss and it took years to just get my creative ideas off and running without corporate roadblocks slowing me down. My joy of work was fading, and I knew I needed to leave. But leave to go where? As it turns out, my next natural step was to start my own wellness business as an entrepreneur where I had total freedom and could create and implement prevention and wellness programs right now without having to ask permission or wait for corporate decisions. A very freeing feeling and experience, as I have truly reached “self-actualization.” (Abraham Mazlow would be proud!) If you can relate to my story, and may feel frustrated with your nursing role, and not sure what to do about that, check out the links below to help sort it out. References The Power of Being a Nurse Entrepreneur Maslow's Hierarchy of Needs

I am also an independent practitioner, but in Wellness. Currently I am enrolled in an aggressive program to find clients that includes, education, mentoring, power-hours and lots of one-to-one support. I am amazed at how much I am learning and why having mentor groups is so important for successful recruiting. If you would like to hear more about it, please contact me. Carol Ebert [email protected] 507-313-4515

You are so fortunate to have a physician who seeks alternatives before meds. I think wellness has a long way to go to break thru some of the old ways of doing things, but those of us in the wellness field will still be out there gently (or maybe not so gently) nudging it along.

After attending the Global Wellness Institute Webinar I was even more than inspired that I had selected the correct profession for me to fit in. Yes – wellness is my passion and profession. Even before I graduated from Nursing School I had the feeling that being a typical bedside nurse was not a fit for me. I always felt that taking care of illnesses that could have been prevented was not the best way to use my talents of wanting to keep people healthy so they would not succumb to disease. And so I entered the budding (at the time) world of wellness and never looked back. I will admit it was a steady climb uphill all these years until now when you see wellness everywhere and on everything. And then COVID hit. And wellness started taking center stage because those who were more well were not as at risk as those who were not. Wellness has become the Big Pharma alternative because of the limitations of the current healthcare system we all thought would save us. Now the real challenge for wellness is to go to a deeper level and not just be a word on a label or a program. Beth McGroarty shared the Wellness Trends for 2021 and revealed how wellness is now becoming embedded in our society in very interesting ways. Here are some take-aways from her in-depth investigations of trends. The COVID Trauma has Revealed: The value of wellness as a preventive tool Human cost of sickness and chronic disease Healthcare and wellness need to merge and serve all people Healthcare needs to change image from cold and sterile and only for those that have the means Wellness needs to be more scientific and less trendy The tone of wellness needs to shift Less trendy More inclusive Accessible Affordable Evidence-based Stress Management New focus on emotion due to COVID Personal mood trackers increased Need for emotional support from love, empathy, hospitality Prepare for massive treatment for PTSD of front-line workers Nature is Therapeutic Medical benefits Mental and physical therapy Climate crisis has nature front and center Social distancing is easily implemented outside Wellness Travel Becoming More Popular Natural beauty destinations Purposeful and meaningful Consciousness of over-tourism Mindful slower pace Human-powered (bikes, kayak, etc) Concern for safety Personal Immunity Needs to be Supported Supplements Superfoods Gut health Personal health practices Littman Lab Microbiota and Human Disease Gut Microbiome Has a Powerful Role over Health Taking center stage Poor gut health leads to poor health, infection, death NIH studying microbiome and how we process food - Human Microbiome Project 70% of immunity starts in the gut Personalized Nutrition Can Aid Healing Critical to our health Food as medicine Not all foods affect everyone the same way Change your genes, change your life Hollywood Influence and Wellness More platforms providing wellness information CALM and HEADSPACE for relaxation have made so much money they are funding TV shows and new formats Apple and Sampson have more platforms doing personalized wellness programs Health wearables are being connected to TV Music as Therapy Very popular during a pandemic to heal emotions Soundscapes, sleep, stress management Big tech and big media need to collaborate with health practitioners Check out the multiple Ted Talks such as: Rise of Financial Wellness New openness to effect on health Mindless consumerism has changed Relationship of money to stress and shame Increase of financial coaches, therapists New banks and apps Spirituality and Wellness Spirituality and consciousness are always the most popular area of Wellness Decline in church attendance Closing of churches due to COVID Hopefully, this overview of 2021 wellness trends will help you see where we are heading with healthcare and wellness and give you ideas of how you can affect change in your personal sphere. Please share what new innovations you see happening around you.

Have you been relocated from your usual work space to your home turf and still have to do your job? How has that been working for you? I made the transition years ago and at the time it seemed great, but then I realized I missed all my work mates and was really lonely. Plus all the distractions at home affected my productivity. Yes, transitioning from working "at work" to working at home can be a joy and a curse at the same time. So I decided to interview some professionals who are meeting that challenge every day to see how they are managing. Time to pull back the curtain and see what is really going on in their work lives. From a Director of a Family and Children's Center Tips for Employees: Keep a regular schedule Stay connected with co-workers Stay strong – use self-care strategies Limit contact with others Exercise Go outside Stay informed Limit media consumption Set boundaries for work schedules – it's easy to work too much Redirect from distractions – like doing laundry Get creative – new ideas always Spring from challenges Tips for Managers: Be honest Communicate how you manage your own mental health and stress levels Practice and commit to healthy working norms Normalize the challenges that come with working virtually Be present and listen actively Reassure employees – they are a value to your business Be transparent in communication Be flexible and accommodating Be as generous as possible Be human From a Rural Programs Coordinator She felt inefficient, unproductive and reactionary Instituted a schedule: Start, stops, break times Even told family "Bye – I'm going to work now.” Created a specific work space Follows a dress code – still has casual Fridays Limits how she interacts with her work space as to not work during personal times (even using a separate phone number) Not overlapping personal tasks with work (ex: laundry during phone calls, etc) From a Human Resource Professional Challenges At home all the time (along with all of my colleagues) No travel for foreseeable future No interaction in-person Major increase in screen time Disruption of regularly scheduled plans/activities/engagement Don't feel the same pressure to have "immediate" answers SO MANY WEBINARS Some days have more urgency than others The pace from the beginning has changed along with the response time Letting go of our plans to start fresh with new needs Giving space to mourn those losses Things are still really hard. Video meetings ARE really draining, and being on many calls in one day can be too much, It's difficult to plan for a world when you don't know what it will look like in a couple of weeks I miss going places and seeing people – it changes my productivity Hearing about the loss and pain from downtowns and businesses is devastating Reminding myself that we're working during a pandemic and that our behaviors and emotions aren't business as usual I've given myself more flexibility: Go on a walk when the sun comes out Work a longer day and then take time the next day for myself From a Leadership Trainer The Basics: Have a routine with a set schedule: start, stop, breaks, lunch Get dressed for work even if it just means brushing your hair Have a dedicated space for work Have a "Do Not Disturb" rule and make people and animals follow it – hang a sign on your door Get a backup Wi-Fi connection and beef up your home Wi-Fi – a new router, faster service from your provider and a hot spot can save you Work during normal work hours Honor work/life balance - avoid doing work into evening/weekend hours unless that's normal for you Create a task list for the day and check things off – distractions are many at home and this can help focus Use a time-tracker to check in on yourself – Rescue Time, Toggle, Top Tracker all have free versions that can help keep track of how you spend your day. Understand remote meeting technology – especially what it sees and hears Computer microphones are far more sensitive than you realize and pick up home sounds that don't seem loud to you Just because you can't see yourself on the screen doesn't mean others can't see you If you share your screen they can also potentially see all of the tabs you have Get out of the house. Sounds simple but easy to forget to do After working from home all day make sure you are presentable when you go somewhere else From a Business Owner Have compassion for yourself - you don't have to be perfect Combat loneliness Find ways to be connected Work in 1-2 hour bursts then take a break Lock pets away to decrease distraction Rank tasks Complete 3 critical tasks each day Take time for yourself Honor good weather – when the sun is out get outside for a break When you complete a task, celebrate with a break Create rewards for yourself when you compete a task Look for the positives in working from home Play games with yourself and give yourself prizes Schedule self care in your day first Schedule virtual un-meetings as excuses to connect with no work Coffee with friends Play a game Birthday Party Treasure Hunt Happy Hour Hopefully you got some great insights and ideas from these women. I really appreciate their honesty about their work lives at home and how they are adapting to their new reality – for now. Stay tuned as every day seems to bring new challenges during these unusual times.

I have never really paid attention to the power of my subconscious mind sabotaging me, even though intuitively I knew something was holding me back from growing my business to the level that I desire. I remember so clearly in high school feeling intimidated by my classmates because my perception was they were smarter than me so I usually remained silent rather than “look stupid”. One day in math class the teacher asked the question, “What did Archimedes yell out after he stepped into a bath and noticed that the water level rose and realized that the volume of water displaced must be equal to the volume of the part of his body he had submerged?” Well I knew the answer and no one else did! It was Eureka-Eureka. But because I was afraid to speak up, I said nothing and the teacher gave the answer. I’m still mad at myself about that after all these years because I knew an answer that my classmates didn’t and I could have shown that I was smarter than them. (in that moment) So why does this happen? Why do we hold back? Obviously there are many possible reasons, but the real underlying issue is our subconscious mind is calling the shots. We have been practicing a certain way of thinking over and over it is hard to reprogram our brain. And thus, we stay mute, as in my case, when faced with fully expressing whatever our true feelings or beliefs are. It becomes hard to take action when fear holds you back. For me to work thru this I needed to practice over and over speaking up and luckily since I became a health educator I had a lot of practice because I was teaching a lot. Eventually I became comfortable expressing my true beliefs and opinions regarding topics I was teaching. Rather than make this a lesson on why we lack self confidence, (that would be your path to investigate), let’s explore action steps you can take to help you move forward and become more confident with whom you are and where you want to be in the future. 1- Focus your mind on who you want to be, not on who you wish you weren’t Create a Dream Board of who you want to become and post it where you see it every day. Read Affirmations out loud daily as if you are already what you want to become Create a Support system who challenge your false beliefs and cheer on your progress Commit to consistent action using whatever tools work for you to keep yourself on track 2- Learn to be OK with YOU List the qualities you are good at and embrace them List the qualities you are not good at and accept them Stay focused on what you are great at and align your goals with your natural talents Learn to be OK where you are at the moment knowing you are a work in progress 3- Stop comparing yourself to others Be the BEST YOU right now. You are unique and no one else is like you. You were put on this earth to share your gifts and there are people who need what you have to give right now. Don’t deprive them. They are waiting for you to share now. 4- Practice daily saying this out loud – I AM WORTHY, DESERVING AND CAPABLE Do any of these words make you feel like a fraud? That this is not true for you? This word might indicate where you need the most personal work. Give it some thought and determine what action would help you tackle it. 5- Put yourself in uncomfortable situations and deal with it For me there are times when I am teaching that I make a mistake and I have learned to address it head on, admit it, and correct myself. Sometimes I will say “oops – did I really say that? Guess I am human after all.” I get more positive feedback for doing that than for all the great content I have given the audience. People do like to see us being ourselves and being honest with our flaws. Just think about how the world of Zoom calls has leveled the playing field for all of us by showing off our homes, pets, kids while we are still conducting business. It has been very endearing to be up close and personal with people we admire and know that they are just regular people like we are. 6- Find a mentor who believes in you As a School Nurse who was taking college classes on the side in health education (and loving it), my supervisor and mentor said “You have been taking a lot of classes and there is a Master’s Degree in Health Education that you could pursue.” I said “Oh no. I’m not smart enough to get a Masters.” She challenged that false belief of mine and said “You can do it. I believe in you. Just go for it”. So I did and succeeded. I of course was surprised and pleased that I was smart enough after all to achieve that goal. This is why mentors are so important for us. 7- Borrow the confidence of someone doing what you want Whatever direction you want to head in, find someone you can model your behavior after. Learn their strategies and practice what they do. We all can learn to reprogram our behaviors if we practice over and over. 8- Make a chicken list of things you are afraid to do If you are being held back from moving forward toward a goal, what are you afraid of? Try this idea. Make a detailed list of the barriers that are standing in your way of progress. The more detailed you are with your list, the more you can hone in on what is really stopping you. And that identifies where you need to focus your energy. I discovered I was afraid to reach out to people who I held in high esteem and made up a story that they would not be interested in joining my business. But how could I possibly know that without asking them? So I made a list of people I was too chicken to call and called them. And I didn’t die! Plus has some great calls, and even if they weren’t interested, they were willing to identify others who might be. 9- Feed your confidence daily Create a gratitude list of all good things about yourself and post it where you see it daily Read the list out loud morning and night to internalize positive “feel good” energy. Start your day with a positive outlook and check your attitude throughout the day to see if you are keeping the positive energy flowing Do activities that make you feel good (like meditation, exercise, listening to relaxing music). Once you achieve that good feeling, then speak out loud to yourself about how great your life is as if reaching your goal has already happened. That way you are reprogramming your thinking patterns to become more comfortable and accepting of what your new life will be. You will be radiating that energy and Law of Attraction will bring you more of the same. 10- Don’t play small Small holds you back and doesn’t allow you to dream big. Without big dreams nothing would ever happen in our society. The only way I can move forward with my big dream is to use it as a beacon that I can see in my future and take those daily small steps that move me closer every day. A good motto is to ask yourself, “ What would life be like for me in 5 years if I keep thinking and doing the same thing I am thinking and doing now?” I am “confident” that if you adopt some or all of these ideas your level of confidence will increase toward achieving what you want for yourself. You are worthy, deserving and capable and you can do it! Please share what barriers you have overcome and how it has affected your level of confidence. Resources 5 Strategies To Build Unshakable Self-Confidence Strategies to Build Up Self Esteem 5 Ways to Give Your Confidence a Boost

I just read your posting about wanting to start a business. I am a nurse and wellness coach and have lots of experience as an independent business owner. Would you like to connect? Feel free to contact me at [email protected] or 507-313-4515. Thanks. Carol

Before we go there, here is what you need to know about why pleasure is so important for our wellbeing. According to the late bestselling author, psychologist, and lecturer Paul Pearsall, hard work, sacrifice, and self-denial are less important for our health than the joyful pursuit of a pleasurable balance in our lives. Drawing on the findings in psychoneuroimmunology, he discussed how a happy and pleasurable connection with life and the world around you can boost the body's immune system and cultivate physical and mental wellness. Let’s explore more of those benefits for not only your health but for your work as well. Here are the health benefits 1. Improved Heart Health Several studies have linked happiness with improved heart health and lower risk of heart disease 2. Ability to Combat Stress More Effectively Multiple studies have found that individuals who are happier have consistently lower stress hormone (cortisol) levels in their blood 3. A Stronger Immune System Some research has indicated that being happier can support a strong immune system, leading to greater health all round, and the ability to fight infections or disease more effectively 4. Overall Healthier Lifestyle Happiness has been linked to several positive and highly beneficial health habits that promote a greater sense of wellbeing such as a healthier diet, engaging in more physical activity, and overcoming poor sleeping habits 5. Helps Reduce Pain Researchers believe that individuals who are happier, have a better perspective and are able to accept new thoughts easily, which can lead to a lower experience of pain especially connected to chronic conditions such as arthritis. 6. Increases Life Longevity Researchers believe that because of the impact happiness has on all of the health benefits, it can ultimately help you live a longer life Here are work benefits 1. Better Decision Making & Creative Problem Solving When we’re happier, we tend not to focus on the negatives or stressors as much, allowing more room to think about how to positively get on with challenges 2. Improved Individual and Team Productivity Happier employees tended to be more productive, whereas unhappy employees were less productive. 3. Better Customer Service Satisfaction When we feel happy, we’re more likely to express ourselves positively and want to help those around us. Now that you see the value of adding pleasure to your life, let’s get practical and see how you can make that happen in your overly-scheduled lifestyle. Here is a simple strategy to try 1. Make a list of all the little pleasurable activities you love to do that bring you joy. Examples: Looking at a family photo Listening to an uplifting song Stepping outside to connect with nature Walking away from your desk to look outside Doing some deep breathing List at least 10 of your ideas here: 2. Analyze your daily calendar for a full week. I know - you might be saying - my week is completely full and there is no space in my days for pleasure! Just set that busy voice aside for a minute. Examine all the blocks of time on your calendar that are scheduled Do whatever it takes to enclose all those blocks with lines that cannot be breached. If you have a paper calendar, draw thick lines around that block. If you use an electronic calendar, highlight that block with color so it stays independent of any other block. 3. Make a commitment to start and end those commitments on time with whatever is happening in those blocks. It is OK to excuse yourself from a meeting that is running long because you have another commitment. And if you are running the meeting, you have an obligation to do this because everyone has other things to do as well. 4. Now look at the big picture of your week and notice the open spaces. Do you have more free time than you realize? What are you doing during that free time? Is it pleasurable? yes or no These are perfect spaces to insert pleasurable activities from your list. OR – Do you have no open spaces? Does that mean you are overscheduled? What is that impact on your level of wellness? How can you create blocks of time on your calendar for pleasurable self-care? 5. Review your weekly schedule one more time with “pleasurable” breaks inserted. What are your feelings about implementing this new strategy? How do you think your week will change if you do this regularly? What health benefits do you think you will achieve? Want to go deeper into what pleasure really looks like on you? Here is a free download so you can dream a little and create your own personal vision of pleasure. Your Perfect Day of Pleasure .pdf Please share how you insert pleasure into your weekly schedule and the benefits you receive. References: The Pleasure Prescription: To Love. to Work, to Play - Life in the Balance 6 Benefits of Happiness According to the Research How to Balance Business & Pleasure to Meet Your Monthly Goals

Thanks Mary. I guess I have "tuned up" my level of compassion by sharing all these blogs which means it's working. Just like the old saying "It works if you work it" and I do work it.

Accused of Not Having Any Compassion? My husband always accuses me of not having any compassion, especially toward him when he gets sick! I’m not sure where that comes from but in my early nursing career in the US Navy I was required to get any patients who could stand up to get out of bed, make their beds and stand at attention every Friday morning when the hospital wards were inspected to see which one would be awarded the E flag for excellence that week. So I learned that you can’t slough off even when you are a patient. Talk about squelching my compassion gene! Another factor that came into play was managing a large number of patients and not being able to give them the personal attention I wanted to give, and they needed to have. Never being able to just sit next to a patient and hear their story and listen for clues that might give insights on how better to care for them. It was a setup for the appearance of being a nurse who lacks compassion. I consequently became disillusioned with my clinical nursing role and decided to pursue the role of school nurse and health educator. That experience of working with “well” students and staff and educating them on how to stay well, started awakening my compassion gene once more. I finally had time to go deeper with finding out their needs and locating resources to meet those needs. And this propelled me into the world of becoming a Wellness Coach. Talk about really awakening my compassion – this was what I had been looking for all along. A chance to sit and listen, to allow them to express their inner wisdom and guiding them as they crafted their next moves toward creating a healthier and more meaningful lifestyle. How to Rejuvenate Your Compassion Which brings me back to you who might want to rejuvenate your compassion gene but might not know the best way to proceed. I personally use a strategy called the Loving-Kindness Meditation that has several benefits you might appreciate. Increases compassion A recent review of mindfulness-based interventions (MBIs) concludes that Loving-Kindness Meditation may be the most effective practice for increasing compassion (Boellinghaus, Jones & Hutton, 2012). Increases empathy Klimecki, Leiberg, Lamm, and Singer (2013) found that Loving-Kindness Meditation training increased participants’ empathic responses to the distress of others, but also increased positive affective experiences, even in response to witnessing others in distress. Decreases your bias towards others A recent study (Kang, Gray & Dovido, 2014) found that compared to a closely matched active control condition, six weeks of Loving-Kindness Meditation training decreased implicit bias against minorities. But wait - there are even more benefits. Research shows that Loving-Kindness Meditation has tremendous benefits from greater well-being to providing relief from illness and improving emotional intelligence. Increases positive emotions and decreases negative emotions Decreases migraines. Decreases chronic pain Decreases PTSD Activates empathy and emotional processing in the brain Increases gray matter volume Slows biological aging Makes you a more helpful person Increases social connection Self-Love Curbs self-criticism Since Loving-Kindness Meditation appears to be powerful “medicine” we could all use right now, I made a video of the strategy so you can practice along with it to start receiving some of those benefits. Did you know the music you play helps to relax your mind, takes away stress, and replaces resentment and frustration with empathy and compassion? That's why I am sharing a musical version of Loving-Kindness Meditation from Karen Drucker to further deepen your experience. Have you felt depleted of compassion lately? What strategies are you using to enhance your capacity for compassion toward others, even those you disagree with! References: Science-Backed Reasons to Try Loving-Kindness Meditation What is Loving-Kindness Meditation? Loving-Kindness Meditation 5 Ways How Music Increases Empathy In Listeners

Dealing with Toxic Energy I am challenged with how to bring that toxic energy down a notch and was reminded about this while on vacation. After spending time in the north woods on a lake, I found that on the last day I had finally settled down and realized that at last, I was truly being gentle with myself. I was actually relaxed and calm. I had gotten to the point that all I wanted to do was sit and gaze at the lake and notice how nature was showing off its gentle side for me. I’ll show you what I discovered in the video at the end of this blog. What's Bothering You? But let’s first tackle how to become aware of what is bothering you and then move to solutions. To begin the process of becoming more gentle with yourself you need to pay attention to the triggers that are setting you off. Living the gentle life means reducing your exposure to triggers that are affecting all your senses. These triggers could be people, places, objects, sounds, phrases, etc which elevate your level of stress, kicking in your adrenalin and leading to hyper-arousal and anxiety. Other triggers are over-dosing on too much news (and it never is good, is it!) violent movies, jobs and people that are too fast-paced, 'busy' environments, and risky or scary jobs (like those dealing with COVID). Self-Care Strategies So let’s do something about that since real life is hard to avoid. Here are some self-care action steps to consider: 1. Do a quick assessment of what your triggers are and jot them down. 2. For each trigger, determine one step you can take to reduce its impact on you. 3. Commit to working on one trigger and how you will manage it more effectively. Scan this list of GENTLENESS self-care strategies and decide what you can incorporate into your plan G – Grounding yourself Wherever you are, sit down gently, stop doing what you are doing, plant your feet flat on the floor (or ground), hands in your lap, close your eyes, take a deep breath and as you exhale sink deeper into the chair and let the energy flow out of your body through your feet and deep into the earth below. Repeat gently as often as you need. E – Escaping from busyness Take frequent “gentle” breaks to get away from a hyper-active environment by going to a window and looking outside, going outside, going to the bathroom, walking up and down a flight of stairs, etc. N - Natural environment dosing Be outside as much as possible to surround yourself with the gentleness of nature. Take your computer outside if you are working remotely. Take all your breaks outside and appreciate the feel, fragrance, sounds, sights, temperature, sky, grass, flowers, critters. Soak it all in and feel cradled by the universe. T – Timelessness Take time to “Do the Nothing”. Just sit and BE and let time pass with nothing to do. Be gentle on yourself by starting with one minute and work yourself up to 30 minutes. Your busy self might be very uncomfortable doing this at first but be patient and schedule it on your calendar so you get into the habit. L - Losing yourself Gently allow yourself to get lost in your thoughts by focusing on something pleasant and just go with it. Take a mini-vacation in your mind and allow your body to “feel” what it is like when you take that vacation. E – Enlightenment Pay attention to the benefits of taking time out for self-care. Notice what you are thinking about and if it is negative say these 3 words – CANCEL, CANCEL, CANCEL. Then replace that thought with something “gentle on your mind”. (That’s the title of an old Glen Campbell song, if you remember it. The lyrics really don't fit what we are focusing on here, but the music makes me feel good, which is another way to be gentle with yourself, thru music.) N – Noise reduction Turn down the volume or completely off to take a break from noise pollution. If you need to have sound on choose gentle music that is calming. Try to create a quiet environment to work in to reduce stress. Wear headphones if you need to block out sound. E – Enjoyment How much fun are you having in your day to release pent-up anxiety? You might need to schedule this on your calendar to make sure this happens when your lifestyle is overly-busy. Choose things that bring you joy. I love to exercise so it is not only fun but also releases all my stress. S – Soothing yourself What self-care strategies do you use to soothe your body, mind and soul. The gentle feel of massage, aromatherapy, taking a hot bath, sauna, etc are all gentle ways to soothe your body. S - Slowing down If you catch yourself moving too fast, gently slow down the pace and you might find yourself being even more productive while feeling better. What Gentle Looks and Feels Like As promised, here is how nature shows us what gentle looks and feels like. Please share how you are being gentle with yourself and what the results have been. Resources Living the Gentle Life, Part One 30 Small Habits To Lead A More Peaceful Life Glen Campbell Gentle on my Mind

What a great tool you have discovered. And it is working!

I love drumming!

Of course I had been trying to mask the symptoms by taking aspirin constantly, but it wasn’t doing the trick. So what did I do? Of course - as a nurse who knows too much about what can go wrong, I assumed I had a brain tumor. So I went to see a physician who – of course – did tests, found nothing and prescribed meds. That worked for a few weeks, but with the usual side-effects of not feeling myself, the headaches came roaring back. So back to the doctor who then said – the headaches must be due to stress and you need to relax. Easier said than done doc! How do I do that? As luck would have it, I had been learning a lot from my health education classes about prevention and self-care, plus I was a Health Service Director at a small college and right down the hall from my office was the office of a psychologist. So I marched on in and said – I have headaches and the doctors can’t help me and they said it is due to stress and can you help me? And he said – of course I can. What a surprise and relief that there was hope. So he hooked me up to a biofeedback system of electrodes on my scalp and an oscilloscope in front of me which gave me a visual representation of the rapid muscle activity creating my pain. Then he taught me how to slow down my breathing rate and begin relaxing my muscles which showed up on the screen as fewer peaks and valleys and finally a smoother curve. That was the first time I had been able to release some of the pressure in my head and could watch my efforts take hold by seeing what was happening on the screen. They don’t call that bio-feedback for nothing! It was great to see my biology giving me feedback. So his prescription for my pain was not meds, but practice relaxing the technique he showed me. What do you think my first words were out of my mouth (besides great appreciation for what he had shown me. When will I get better? (that was my “impatient self” asking). He said practice this twice a day for 10 days and you will be able to manage your headaches. And guess what – he was right. I did what he said and in 10 days I was able to control my headaches without any meds. And it does make sense because the body usually can heal something (like a cut) in about 10 days. So I was starting to heal my stress. Now I was on my way with my new self-care tool for managing headaches, and as of today, I still use relaxation strategies of a variety to keep them from returning. I also know when I miss a few days, those headaches are always waiting in the wings ready to kick back in, which is a reminder that this is a lifelong tool that needs to be part of my daily healthy lifestyle habits. And so it is to this day! This wonderful relaxation tool is called Progressive Muscle Relaxation and has been shown to have the following benefits beyond managing headaches. Reduces anxiety and tension Improves sleep Eases neck pain Reduces low back pain Improves systolic blood pressure Decreases the frequency of migraine attacks Reduces temporomandibular joint (TMJ) symptoms Reduces stress levels to improve negative effects of chronic diseases So what are you waiting for? If you are challenged by any of the issues on this list, it is worth a try. The key of course is practice and consistency, but if you are willing to give it just 10 days you may be rewarded with less meds and more empowerment over your own wellbeing. And because I am such a fan of how well this works, I created a video to show you how to do it for yourself. Remember, twice a day for at least 10 days, and then you might be able to do it just once a day in the morning to get yourself off to a relaxed start for the day. Please share your results if you decide to try this out. Resources Progressive Muscle Relaxation for Stress and Insomnia The Benefits of Pregressive Muscle Relaxation and How to Do It Effectiveness of Progressive Muscle Relazation Training for Adults Diagnosed with Schizophrenia: A Systemic Review Protocol The Effects of Progressive Muscular Relaxation as a Nursing Procedure Used for Those Who Suffer from Stress Due to Multiple Sclerosis

I am in favor is trying all modalities of healing to see what works the best. based on what your philosophy might me. As a nurse of course I tried the medical model interventions for my chronic headaches like drugs and counseling but didn't get relief because it was due to stress. My wise counselor suggested biofeedback which started bringing relief as well as other relaxation strategies. And when I found Tapping it really brought me instant relief within minutes. I am a person that would rather rely on self-care strategies than to always resort to drugs.

These are her words of what she is experiencing. Waking up in the middle of the night worryingThere’s a heavinessPeriods throughout this quarantine where I just have felt too low to exerciseEmotional highs and lows where you just don't feel yourselfNot fulfilling times, spirituallyDealing with some form of low-grade depression“Not just because of the quarantine, but because of the racial strife, and just seeing this administration, watching the hypocrisy of it, day in and day out, is dispiriting.”Michelle Obama suffering from 'low-grade depression': What is it and what are the symptoms? This is from Michelle Obama - who is the picture of health and having it all together! So I needed to shift my thinking more globally to whom is at risk in general since current events have truly been a shock to the systems of all of us. I now realize that this continuous exposure to negativity has led to a situation where everyone may be a candidate for PTSD - Post Traumatic Stress Syndrome. Yes, it is not just for trauma victims and war veterans anymore. In my mind, we all have been traumatized to the max. Check out this list of some signs of PTSD and see if you are at risk. Sometimes we don’t even know it until we put the signs front and center. Are you troubled by the following? You have experienced or witnessed a life-threatening event that caused intense fear, helplessness, or horror. (Pandemic)Negative beliefs about oneself, others and the world and about the cause or consequences of the eventFeeling detached from other peopleInability to feel positive emotionsPersistent negative emotional stateProblems sleepingIrritability or outbursts of angerProblems concentratingFeeling "on guard" Here is the link to the screening tool from the Anxiety and Depression Association of America . Of course, I am not assuming you have PTSD. I am only interested in sharing the signs so we can take action. “Knowledge is Power”. And as a first line of defense, I’m always in favor of stepping up “self-care” strategies before taking medication. One strategy that I have been using to manage stress for years is Tapping or EFT (Emotional Freedom Technique). I am amazed at the power of this simple tool and how it can bring down my stress level almost immediately and help me feel more relaxed and in control. So if you feel like you are on the path to PTSD, this might be a great tool to try first. Here is what Tapping is all aboutA combination of two therapies. From eastern medicine, you tap on acupressure points or meridians which unblocks stuck energy and allows it to flow freely again. From western medicine, you talk through issues while making positive statements while you tap. This is a powerful tool for dealing with stress-overload. Here are just a few results from an extensive listing of tapping research studies.Tapping Solution - Science, Data, & Research.pdf Cortisol Reduced by 24% After One Hour of EFT TappingBurnout in health care workers dramatically reduced by EFT Tapping. 4-hours of EFT Tapping produced a significant reduction in psychological distress, pain, and food cravings. Symptom severity and breadth improved by an average of 45%.EFT Tapping Treatment Reduces PTSD Symptoms by 52% in VeteransHealing After Natural Disaster: EFT Tapping Treatment Reduces PTSD to Subclinical Levels After 2 DaysStudy shows EFT Tapping is a Fast, Long-Lasting Treatment for Anxiety. 76% of Patients Treated with EFT Experienced Complete Remission & Brain Scans Confirm ChangesSo my gift to you is an EFT video I made for you to practiceBefore you start, sit comfortably, get quiet, slow down your breathing, and assess your level of stress from 0 (no stress) to 10 (mega stress). At the end, you will do the assessment again to see if you have lowered your stress level. I have also attached a document of the script I used when making this video. My hope is that this tool will make a difference for you and that you will share this with others. We all need to take just a few minutes each day to ground ourselves in self-care strategies that work because the turmoil of the life we are living today is not going away very soon. Please share what you are doing to keep your stress level down. More resources FREE interviews, tapping routines, meditations Research and training Tapping for Stress Relief - script and points.docx

Excellent!!

Now More Than EverNow more than ever, we need to be in charge of taking the best care of ourselves! So let’s get started so you can get started right away too. First step is to frame your retreat into a model for you to follow. Since “mother nature” is our best source for natural healing, we can follow the frame work of the elements of nature: Fire, Water, Earth, and Air. Humans are intimately connected to nature, and our physical and mental health is influenced strongly by our environment. The "elements," classically described in humoral theory as Fire, Water, Earth, and Air, all may impact our mental health. Harnessing the Four Elements for Mental Health. Element of FireThis element pertains to the influence on our mood of direct exposure to light (sunlight or artificial light) or heat (including sauna, or heated objects applied to the body, e.g., hot rocks). The effects of sunshine exposure on mental health may in part be mediated by vitamin D since low levels of vitamin D appear to be associated with depression risk. Fire strategies to enhance your personal retreatExercise to warm your bodyWarmth and cozy glow of a candleFire in a fireplace or wood stoveBlanket or shawl for extra warmth if you get chilledArtwork incorporating actual fireRed rug, or carpet, or pillows, etcTurn on a table lamp for the warm glow of light Set your life on fire. Seek those who fan your flames. Rumi Element of WaterWith the body consisting of 60% water, adequate hydration is necessary for electrolyte balance, intracellular function, and extracellular communication. Dehydration can affect mood and pain levels. This element also pertains to the exposure to water, including the use of general hydrotherapy, balneotherapy (treatment of disease via bathing in natural mineral springs), and water-based physical activity. Water Strategies to enhance your personal retreatHave water nearby and drink frequentlySet a goal of drinking 8 glasses per daySmall table-top water fountain running and relax with the sound Picture of water - rivers, oceans, lakes, rain, mist and snowBlue pillows, rug, etc We forget that the water cycle and the life cycle are one. Jacques Yves Cousteau Element of Earth Adequate exposure to nature provides benefits for general and mental health and even impacts the health of the microbiome which can be related to improved mental health. The benefits of spending time in nature for mental health are related to increased exposure to sunlight and fresh air, in addition to psychosocial interactions. While this may be beneficial, when interacting with soil, some caution is needed in terms of potential contaminants (e.g., chemicals and harmful pathogens). This element pertains to the influence of direct exposure to earth/soil and flora, time spent in nature (in particular wilderness environments), “forest bathing”, “greenspace exercise,” interactions with animals, and novel interventions such as clay art therapy. Earth strategies to enhance your personal retreat Add plants or flowers to your home environmentStretch breaks every hourWalk barefoot outside dailySit in the grass while you eat lunchLay in the grass for relaxationPlant flowers or vegetable gardenHave fruits and vegetables ready for snacksPrepare healthy plant-based mealsArtwork that incorporates landscape or forest-y images Brown pillowsPotteryTaupe furnitureSandy area rugs. “Stay close to nature and its eternal laws will protect you.” Max Gerson Element of Air Increased urbanization and exposure to excessive industrialization have increased air pollution and caused health issues such as inflammation, COPD, asthma, etc. If there is one bright spot in this pandemic, the shut down of industries and many automobiles has led to better air quality, we see sights we never saw before and the planet is beginning to heal. This element pertains to the influence of direct exposure to fresh clean air, conscious and more effective breathing, and specific breathing exercises (such as utilized in yoga, known as pranayama) which reduce stress and anxiety. Air strategies to enhance your personal retreat Open a window for fresh airSleep with windows openIncense smokeFragrant flowersPractice slow deep belly breathing hourlyProvide “conscious” breathing breaks outside using Yoga, Tai Chi, etcLive in the sunshine, swim the sea, drink the wild air. Ralph Waldo Emerson Final Words of Wisdom Hopefully, this will provide you with multiple strategies honoring the 4 elements that can reduce stress and anxiety, improve your life balance, and enhance your level of wellbeing. Here is an easy way to incorporate all 4 elements into your day from another wellness blogger: My grandmother had four daily rituals in with which she honored the four elements. To honor water, she put her feet in running water. For earth, she made sure her feet felt grass. For fire, she made sure she saw the sun. And for air, she stood underneath the canopy of stars each night. Balancing the Four Elements for Health and Wellbeing Resources: BLISS WITHIN RETREAT Harnessing the Four Elements for Mental Health Feng Shui: What it is, its Five Elements, and Basic Strategies for Modern Interiors Please share your ideas related to the 4 elements and how you use them to create your own at-home retreat. We can always learn from each other during these challenging times.

I wonder if you could give us a prompt by suggesting a topic that we can all chime in on. Might help me know how I can contribute. Thanks.

Looking forward to finding out more about this group. Thanks for the invite. I'll have my cup of coffee ready when you are.

Great promo! Carol

Leap days are extra days added to the calendar to help synchronize it with Earth's orbit around the sun and the actual passing of the seasons.1 The Big Leap So why not take advantage of this phenomenon and apply it to your life. Here's an idea. How about doing a Leap of your own? And maybe start it on that extra day of February 29, 2020. A great first step might be to read the book The Big Leap by Gay Hendricks which is what inspired me. Let's discuss what a Big Leap might look like for you. Taking a Big Leap is a great reminder of how important it is to not settle for the status quo and sell yourself short from reaching your full potential. Do you even know what your full potential might be? If you do – fantastic! If you don't maybe this information will be useful for you. It certainly has lit another fire under me to take what I am doing to the next level. First, consider why Big Leaps are part of the process of your own self-actualization. 4 Zones of Work Is that how you are feeling in your work and your life? Are you excited every day to enter that zone where everything seems to be clicking and you are truly joyful about what you are doing? Of course, it may not always feel that way, but does it feel that way most of the time? If not, let's explore 4 zones of work and how you relate to each. 1. Zone of Incompetence. This is not your forte'. Many people can do it better than you. For me it is data entry. In my last job, even tho I was hired to create and present wellness programs, part of my job was to keep track of all the data and enter it, and for me it was very tedious, frustrating, stressful and painful. Sitting in front of a computer for hours and hours (yes there was a lot of data to enter) stressed me out to the max and I ended up with carpal tunnel, neck and shoulder pain, headaches, a bad attitude and finally a referral to counseling to learn to live with pain. This might be an extreme example of working in my zone of incompetence, but it happened and it probably happens to a lot of us who are assigned tasks that we have no business doing and doesn't reflect our true genius. By the way – I did quit that job and all my symptoms went away once I left that stressful environment. Lesson learned! What experiences have you had or are having in the Zone of Incompetence? 2. Zone of Competence. You're alright, but lots of others cope better. I have the capability of being an excellent worker at whatever task is assigned, am loyal, prompt, reliable and everyone knows they can count on me. If I don't know how to do something I actively seek out how to do it and learn it when required. It may take me longer than someone else to learn the task, but I'm very persistent and will finally "get it". I also know my limitations and know when I am out of my league. This brings back to mind when I first entered nursing and felt totally incompetent but always knew how to locate the resources and expertise I needed to get the experiences I needed to grow my level of competence. What examples suggest that you are or were residing in the Zone of Competence? 3. Zone of Excellence. You're highly skilled and few can hold a candle to you. I'm a very experienced and seasoned Wellness Professional and have created, coordinated, managed, presented, and evaluated wellness programs for many years. I can "pull off' programs big and small successfully. I am so comfortable with the process that I can get something up and running in no time and make it a success. Just recently, I wanted to get in front of people, agencies and services for "Active Older Adults" because they are my current target for my wellness services, so I created "Boomer Fest" – a resource fair for active older adults. It was a lot of work but because of my experience and competence putting on events, I had 30 vendors and very good attendance which in turn brought together all of the people I wanted to reach and they are now on my mailing list for future reference. What examples demonstrate when you are in your Zone of Excellence? 4. Zone of Genius. You're literally the best in the world at it. You've heard the term "creative genius"? That's how I see myself, and I might add I'm a bit cocky about it. I know it is a gift and I wish everyone could have it. I have the ability to come up with non-stop creative ideas and when I am around other "creatives" it becomes playtime. Bouncing new ideas off of each other is really fun and stimulating and just leads to more and more fun ideas. This is where time is irrelevant, I'm in the flow, life is good, and I feel at ease with the other creative brains I'm with. I'm with "my people". I've often said I wish I could be paid for my ideas because I have so many and I see them all being extremely successful - if someone would just take them and run with it. What is your Zone of Genius and how and when are you "living it"? Your Goal Of these 4 zones, the goal is to reach your Zone of Genius and spend at least 70% of your time there. This might sound like a tall order, but remember you can never know what you can pull off if you don't try. So, what are you waiting for? If you're not going to reach your full potential, no one else is going to do it for you. Even if you only get there part time here or there, Pay attention to when you do get "in the zone" and remember how good it feels, and you will want more of the same. It's Leap Year - so carve out the time to make your Big Leap! References 1 - https://earthsky.org/human-world/why-do-we-need-leap-years 2 -https://hendricks.com/big-leaps/

Sure, you might have said last year I’ve got to do things differently and yet here it is again in your face. Tips to Decrease Holiday StressOf course, some of you have already made some great changes to simplify, slow down and put the holiday in perspective, (I know I have) and I would love to have you share your strategies at the end of this post. But for the rest of you, here are some tips that might help right now bring more peace and less stress. Step 1 – What prep needs to be done?Look over this list and select the most important things that need to be done and delegate the rest. Try to select only 5 things. I know this list is exhausting to read, but you don’t have to do everything. creating the gift list making or buying decorations decoratingputting up outside decorationsprep for holiday travel making family advent preparationsplanning family reunionsgetting ready for relativesholiday bakingcooking for family reunions planning partiesinviting friends to the partyshopping for the partycleaning for the partycooking for the partycleaning up after the partybuying or making cardswriting notes on cardsmaking or buying stockingsbuying stocking stuffersmaking travel plansvolunteering for charityhelping out at churchhelping out at schoolholiday activities at workbuying or cutting down a treedecorating the treeshopping for giftsmaking giftsbuying gift wrapping supplieswrapping giftsmailing giftscleaning up after the holidaywriting thank-yousplanning holiday menus getting kids to write thank-yousputting away decorationsspecial grocery shoppingdisposing of the treetaking down decorationsother _______________other _______________Step 2 – What do you really value the most over the holidays and want to have time for it? Check those you want to have happen and decide how all the busy-ness from all the tasks above will affect them. Feel free to cross more tasks off the list above so you have more time for those below. Spend enjoyable time with my immediate familyReunite with my relativesCelebrate the birth of ChristCreate a festive, beautiful home environmentShow my love and generosity through giftsRemember the poor, lonely and needyBe active in my spiritual communityCelebrate with friendsRelax and be renewed Step 3 - How important is self-care for you over the holidays?Review this list and check the items that reflect your reality. Then decide whether you need to make some adjustments. Have less free timeGet less sleepGet less exerciseEat more sweets and consume more calories in generalDrink more alcoholHave more tasks and responsibilitiesHave less time to be aloneAm more worried about moneySpend less relaxed time with friendsHave less relaxed time with my familyHave more responsibilities at work Step 4 – Implement Stress-busting Strategies to regain valuable time for YOU!Problem: Thinking that you still have to please your long-gone relatives and bake every cookie from scratch. Having to bake 12 dozen perfect cookies for the Cookie Swap! Solution: Go to a fine baking establishment and pay for some cookies made from scratch that are probably better than yours! I’ll cost you less time and money. Problem: Thinking you are superhuman and wearing yourself out shopping for the perfect gifts for everyone when all they really want is a gift card. Solution: Make one trip out to get gift cards for everyone and they’ll love you for it, and they won’t have to stand in the return lines after the holidays. Problem: Creating a holiday blood sugar rampage by eating all those cookies, candies and cakes, and wondering why you are so exhausted and can’t fit into that holiday outfit. Solution: Load up the frig with healthy snacks that your family can graze on. Prepare healthy fun snacks to serve and give away as gifts. Problem: Driving on the roads and shopping in the stores just when everyone else decides to do the same thing. Solution: Go OUT when everyone else is IN! Get over the adrenalin rush of shopping in a frenzy with large crowds of people – your body and mind will love you for it! Problem: Having to rummage through 100 different “stuffing” recipes and then discovering they all have the same ingredients. Solution: Buy a bag of instant stuffing mix and tell everyone it is your “secret formula”. Problem: Going to everyone’s house over the holidays, including yours, and having the same holiday dinner over and over again. Solution: Try serving an old fashioned 4th of July picnic meal for your holiday celebration. Celebrate July at Christmas instead of Christmas in July. Hopefully, this holiday review is helpful and a wakeup call so you can truly enjoy the holiday season with all the peace and joy you deserve.