You’re young and healthy and would never believe that stress can be slowing you down and blocking you from the job of your dreams. Mind/Body Balance isn’t hippie, new age stuff, but a proven method to help you make a successful professional transition and sustain an effective long-term life and career. It’s not too late to join our #LOPP30daychallenge, try some of these suggestions today.
1. You’re not sick you’re thirsty: Water for Health, for Healing for Life: You’re Not Sick You’re Thirsty by F. Batmanghelidj, MD is an interesting book with a basic premise – that water is the free “miracle” solution to the many things that ail you. Your body is comprised of about 65 percent water, which is needed for a number of physiological processes and biochemical reactions, including: blood circulation; metabolism; regulation of body temperature; waste removal and detoxification.
Once your body has lost between one to two percent of its total water content, it will signal its needs by making you feel thirsty. However, by the time your thirst mechanism actually kicks in, you’re already in the early stages of dehydration, so you don’t want to ignore the initial sensations of thirst. In addition, hunger and sugar cravings, in particular, can also be a sign that your body is crying for water, so when you feel hungry, drink a glass of water first. Doctors and nutritionists suggest that adults drink eight, 8-ounce glasses a day, but recent studies show the ideal amount varies from person to person. Water is also a natural preventative medicine and could also be an effective defense to address depression, headaches, obesity, and numerous other conditions and diseases that are related to persistent dehydration. If you don’t like the “taste” of water – get over it. Flavor your water with not just lemon and lime, but add mint, strawberries or even cucumber slices to your pitcher or water bottle. Regardless of how much water you currently drink, challenge yourself to drink two more glasses a day this week until you build up a healthy habit of eight to ten glasses every day.
2. Creating a daily practice: Practice, routines, and patterns are not only the way we learn how to do things, they are proven and speedy gateways to a successful life. Scheduling things at a certain time every day provides structure and discipline that indirectly creates effective time management. Starting the day by reading an inspirational message or taking 5 minutes of silence can not only offer a great motivation to kick start things it can also begin a pattern of accomplishment and ultimately success. Browse through a book of motivational quotes and/or stories or download one of many “quote of the day” apps. Let the daily topics guide you to find new energy and zest for life each and every day. Sure, things will happen and some days you’ll face challenges. Putting positivity in motion to not only counter negativity but also attract more positive energy and people throughout the day.
3. Create and embrace a personal and work mantra: No matter your industry or the stage of your career everyone needs a mantra to guide and remind you to stay positive in the face of adversity. Mantras are single words, phrases, or rhetorical questions that offer personal meaning and inspiration during tough life and career times. “Believe,” “don’t sweat the small stuff,” or “it has to be someone, why not me?” are more than just words when used the right way. Develop your own or borrow a favorite mantra from some of our Living on Purpose Project interviewees like, “fake it till you make it,” or “it’s all good.” My personal mental work/career go-to mantra is “if you’re not doing something every day to get what you want, how bad do you really want it?” This is not just about saying “warm and fuzzy” words to make you feel good at the moment but rather a proven long-term technique for creating positive change and accomplishments. If you don’t believe me, ask the countless famous athletes, business people, and entrepreneurs who use it every day! Find or develop three possible work mantras to try out this week when your boss or co-worker tries your patience or when you need a little boost to hang in there until change happens.
4. Practice power breathing to relieve stress and anxiety: Anxiety affects 40 million adults in the United States 18 and over, or 18 % of the population – according to the Anxiety and Depression Association of America. In addition, it’s not uncommon for people who experience anxiety to also experience depression or vice versa. The truth is, almost everyone experiences one or the other at some point in life – often triggered by stressful life events like losing a loved one or job, or dealing with chronic money problems. However, if you feel anxious and nervous much of the time, seek advice from an expert and try to adopt daily activities, such as taking deep breaths, power breathing, and yoga. Everyone gets even a little nervous before an interview or at a networking event, today read this Forbes article about these simple things that can have surprising results
5. Take a deep stretch and try yoga: Yoga is perhaps one of the best mind/body exercises to achieve mental and career balance. It stretches both your muscles and your mind simultaneously. Stretching is essential to circulation but is also a great way to jumpstart your day. Ever notice how dogs stretch every single time they get up. It’s an instinct and “trick” that many animals do that humans should learn. Take a class or simply try some exercises like the sun salutation (which you can find on YouTube) at home. Perhaps in time you’ll join people like Russell Simmons who credit it as a key to success in career and life. Today check out this article where Russell explains what yoga is all about and schedule a time to do a least one yoga class or routine (at home) before the end of the month
6. Introduce your mind to meditation: The first time I tried meditating more than 20 years ago, I hated it. It was nearly impossible for me to clear my mind, to literally think about “nothing.” I tried guided meditation, read books, took classes and even studied transcendental meditation for a while – yet I felt like a meditation “failure” and soon “dropped out.” A few years later, one day out of the blue I tried it again. However this time, I simply took away the “label” of calling it meditation and had a “breakthrough.”
When I stopped focusing on trying to “meditate” and started simply trying to quiet my mind for 5 minutes at a time I could do it. Soon I was able to add a second, and then third, 5-minute session and eventually could do 30 minutes a day. Take time to clear your negative and “busy” thoughts and replace them with deep breaths and positive ideas.
You don’t have to become a Zen master to tap into the power of meditation and release it’s calming, and stress relieving benefits. This week take 5 minutes to lie flat on the floor without any light or sound, and simply close your eyes and breathe. As random thoughts come into your mind, like a negative comment someone recently said, little questions such as what you’re going to have for dinner, or major issues like how you’re going to pay rent - acknowledge the thought then “push” it away. When a thought comes, simply take a breath, re-focus and try again. It doesn’t matter if these thoughts happen two or twenty times in 5 minutes; remember it is about progress and not perfection.
7. Visualize success: Many successful people talk about how they envisioned their success before they achieved it. I recently saw an interview of Taylor Swift a year after her first album became a mega hit. Someone asked her if fame and success was as she “imagined it” would be and she replied “yes, even better.” Who knows if she would say the same thing today? The point is that perhaps part of the reason why she (and others) achieved success is because she actually took time to “see” it happen. Positive visualization has been taught by everyone from religious leaders to coaches, and has been an incredible tool for millions of people throughout the world. Take time to “day dream” about the way your life will be when, not if, change happens. The next time you believe you won’t be able to do something, simply take 7 minutes to first visualize that it has already happened. Then say to yourself (over and over) that it WILL happen. Start with simple, less emotional things like making your bus or train. Instead of saying, “oh shoot I’m going to miss the train,” create a quick visual in your mind of arriving to the station in the nick of time and taking a seat as the train or bus leaves. Then as you hustle and travel to get there, keep repeating to yourself “I WILL make the train, I WILL make the train, I WILL make the train.” And, 80 % of the time you WILL make it!
Some argue that success is more about mental focus, your “head game” and perseverance, and less about talent and opportunity. Your mind/body skills are just as important as other abilities and skills related to succeeding in your industry or career. Think about this. If you go on an interview feeling anxious or depressed, or thinking or visualizing “I’m unqualified and won’t get the job” – I guarantee you won’t get the job! But with a positive attitude you have a real chance. Today, ask yourself if even you would hire yourself based on the way you think and your mental approach to things right now? If the answer is no, try some of these ideas and activities to change that answer and become the person that anyone would hire in a heartbeat.
Stepping away from an issue or problem and looking at it from a different angle is useful. I think it also makes us happier, healthier and more efficient people.