Individualized Nutrition, Pharmacy and Healthy Living

Stress Management & Lifestyle

  • Workplace Stress: 10 Tips for Better Health on the Job

    by Debi Silber, The Mojo Coach | October 27, 2014

    stress-at-workDid you know that workplace stress continues to be the cause of many health issues, including:

    • Physical and emotional illnesses
    • Chronic conditions and diseases
    • Premature aging
    • Weight gain
    • Digestive issues
    • Sleep problems
    • Depression... and more

    So, if you’re feeling stressed on the job, here are ten tips to help relieve workplace stress for better health.

    1. Learn how to say “No”... and mean it! Though it should be a no-brainer, when you’re already overextended, taking on additional tasks only creates more stress and anxiety. Learn to say “No” and mean it, instead of piling more onto your already overextended workload.

    2. Make your workspace work for you. Personalizing your workspace with things that calm and soothe you is one of the best (and easiest) ways to create a more peaceful environment on the job. Use pictures of loved ones or photos of serene settings, a calming figurine or inspirational quote placed on your desk, even music playing softly in the background to change your workplace atmosphere. There are also apps you can download with sounds like waterfalls, birds, rain, wind or whatever sounds give provide you with serenity and calm.

    3. Keep things in perspective. You will always have projects to finish and deadlines to meet, but since stress is tied to many illnesses and diseases (and is a main reason for many emergency room visits), consider this: is what you’re getting stressed over really worth the risk to your health?

    4. De-clutter and organize. For many, the workplace is your "home away from home." Keeping it clutter-free and clean just makes sense when you spend so much time there. Decide what to keep, file or toss. Organize everything that must remain within your space so that things are easy to find. Decrease clutter and you decrease stress – and de-clutter your mind – for better health.

    5. Improve your productivity. How you’re scheduling your workday and what you’re spending your time on matters. Try delegating certain times to check your email, make necessary phone calls, and schedule much needed breaks so you have better clarity to focus on specific tasks.

    6. Be realistic – not overwhelmed. Making progress the goal, not perfection, will keep things in check and prevent the overwhelming feeling that threatens your workday. Trying to be perfect is such a perfect recipe for stress, so prevent it wherever you can. Yes, you want to do a good job – but making progress is more important than making yourself sick. Keeping the right perspective keeps your stress in check.

    7. Steer clear of “energy vampires.” Feeling drained, depleted and uninspired? You could be surrounded by “energy vampires.” They’re the people who drain you of your time, energy and motivation... if you let them. While sucking the life out of you, they also increase your stress. By spending as much time as possible in the workplace with those who are positive, uplifting, fun and inspiring, you’ll reduce stress and energy depletion on the job, while being encouraged to be, do and have more, which equals better health.

    8. Exercise. When things begin to get overwhelming – maybe even unbearable – burn off some steam by taking regular breaks to move and stretch throughout your day. Also:

    • Exercising before your workday can set the tone for a productive, energetic day.
    • Exercising after your workday can help reduce your stress before you get home, for a more enjoyable evening.

    No matter when you exercise, the benefits to working out regularly include:

    • Reduced stress levels
    • More restful sleep
    • Reduced risk for stress-related conditions and disease
    • Better physical, mental and emotional health

    9. Look at your job/career objectively. What is the truth about what you do for a living? Are you enjoying your work? Does it bring you satisfaction and fulfillment, or is it simply the means to a paycheck?

    Stress is often a result of dissatisfaction and a lack of joy and if this is the truth about your work, maybe it’s time to change what you do, take on a new challenge, or possibly a new career. Work doesn’t feel like work when you’re doing something you love, so take a clear look to see how you truly feel about how you spend your day.

    10. Have more fun on the job. Being responsible doesn’t mean you can’t have fun. Lighten up and laugh more, being mindful of who and what you’re allowing into your life. Negative people, programs and information increase anxiety, stress and fear. Surround yourself with positive influences, to strengthen your immune system and make life – and work – more enjoyable.

    Be strict about the messages you allow yourself to see, hear and absorb in every area of your life, including the workplace, for better health – physically, mentally and emotionally.

    Photo from here, with thanks.

  • Being Friends With Yourself: Why Speaking Positively Brings Freedom

    by Debi Silber, The Mojo Coach | October 20, 2014

    mirror-reflectionDo you shower your friends with compliments, praise and approval? You probably do, because you know that it makes them feel proud, valued and respected. You see and understand the benefit of speaking positively to your friends when you see the happiness it brings them. It feels good to bring this joy to others, right? So, why is it so hard to speak to yourself this way? Being friends with yourself brings many positive benefits, both to yourself and to others.

    For many of us, negative self-talk is a way of life.

    Without realizing it, many of us willingly put ourselves in a self-made prison. It’s bad enough that we feel negatively about ourselves, but what’s worse is that we keep these negative beliefs going as we continually share these negative thoughts with our co-workers, friends, spouses, and even our children.  Read more

  • How to Succeed at Weight Loss: 6 Types of Dysfunctional Eating Styles

    by Debi Silber, The Mojo Coach | October 6, 2014

    healthy-eatingIf you think dysfunctional relationships only involve people, I have news for you. You may have a dysfunctional relationship with food, which is keeping you from being able to succeed at weight loss in a way that lasts.

    The FIRST step to freeing yourself from a lifetime of dieting and beginning to experience lasting weight loss is to understand how healthy your relationship with food really is. Take a look at the following six types of eating styles and see if you identify with any of them. I’ve included easy and practical solutions for each to help end these dysfunctional eating styles and put you in “right relationship” with food, so that you can achieve the body and health you want... once and for all!

    1. The Serial Dieter: For you, dieting is a lifestyle! You can’t imagine a life without watching your portions, counting calories and being consumed with your food choices. For so long, you’ve looked at food as the enemy. It can’t be trusted, it wreaks havoc on your body and your mind, it’s exhausting,  frustrating and you go from diet to diet hoping to find the magic solution.

    The Serial Solution: A great place for you to start is to get in touch with your hunger. Are you eating because you need to or because you want to? Think of this as Hunger vs. Appetite.  Read more

  • Accomplishing More: 7 Truths for Increased High Energy

    by Debi Silber, The Mojo Coach | September 29, 2014

    fall-runIf you had more energy, you could…

    If you had more energy, you would…

    The truth is, with increased high energy you could and probably would do so many more things. It just seems to make sense that you would get more accomplished, have more “pep in your step,” and do things in a bigger, bolder and better way, right?

    So, what’s the secret for increased high energy in your life?

    While you can’t control everything, I believe the secret to accomplishing more is in the following seven truths for increased high energy. They can make all the difference in your energy level and, when practiced, can set you on the path to accomplishing more than you ever thought possible!

    Here are the things that most impact your life on a daily basis:

    1. People
    2. Food
    3. Exercise
    4. Sleep
    5. Emotions
    6. Clutter
    7. Change

    Read more

  • Two Life Changing Words: How "Yes" and "No" are Misused

    by Debi Silber, The Mojo Coach | September 22, 2014

    yes-no diceThe words “yes” and “no” are extremely powerful words that carry strong feelings and emotions. These can even be life changing words. But these words are also the most misused words in our language today. Because of this, you may have what I call “yes and no confusion.” Here’s how to tell if you do and how to avoid misusing “yes” and “no.”

    Starting and ending with the word “Yes”

    Consider all of the times you’ve said yes to an extra task, project, activity, commitment or responsibility. Maybe you said yes when you were asked to stay late at work, help a friend complete a project, or take on a task you could have handed over to someone else.

    Of course your intentions were honorable, but if you have ever said yes when you were already overscheduled, overextended and overwhelmed with what was on your plate, then you have misused the word.

    You probably say yes for many reasons. Maybe you say it because:

    • You want  to feel part of the group or team
    • You want to feel you are contributing, helping, giving
    • You want to feel needed, necessary, valuable
    • You believe it’s the right thing to do
    • You believe it’s the only solution
    • You think it’s being nice

    Now, here’s something to think about. When you’re already overscheduled and overwhelmed, there’s a pretty good chance you’ve neglected your own self-care. With extra responsibilities, there’s no longer any time for your workout, planning a healthy meal, getting a haircut, that long overdue manicure, or that extra hour of sleep. Taking care of yourself gets pushed even further down on your list of priorities.  Read more

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