• Combating Overwhelm

    Combating Overwhelm

    Are you one of those people who can’t seem to stop “doing?”

     I have yet to meet anyone who hasn’t felt overwhelmed from time to time. Since it tends to feel uncomfortable, if not downright unpleasant, we tend to view it as negative and as a weakness. We don’t dare to admit we are overwhelmed or dare to talk about it, which can leave us feeling isolated and alone, further exacerbating the feeling.

    We often deny we are overwhelmed because we do not know how to stop the frantic behavior that leads to this feeling. So we do nothing. Our employers, colleagues, or friends often do not help support us to stop overworking.

    Why do we do this to ourselves? Primarily, this syndrome occurs in our work life but it can carry over to our personal and family life, and it frequently does. Focusing on projects often begins with good intentions, but we can quickly and easily be overwhelmed if we do not have a plan to minimize and balance our work. Getting the project finalized for your team, writing the copy for your website, designing the new sales brochure, or completing the 90-day marketing plan is extremely important – but having a balanced, healthy life is equally important.

    This stressful pattern is telling you to change your life! Once you get this message, it is easier to identify the steps you need to take to shift out of the behavior quickly.

    How to Combat Feeling Overwhelmed 

    1. Stop what you are doing for a few minutes and take a break. 

    It may seem counterintuitive, but taking breaks can actually help you be more productive in the long run. When you're feeling overwhelmed, your brain can start to feel foggy and you may find it hard to concentrate. Taking a short break to go for a walk, listen to some music, or just take a few deep breaths can help clear your mind and give you a renewed sense of focus.

     Following are helpful strategies gleaned from my personal experience and from my work with people who are burned out, growing cranky, frustrated, and even depressed. These strategies immediately diminish feelings of being overwhelmed so you can refocus and make some work/life balance decisions.

    Speaking of deep breaths, let's talk about mindfulness. Mindfulness is all about being present in the moment and focusing on your thoughts, feelings, and surroundings. It's a great tool for combatting overwhelm because it helps you stay grounded and centered. You can practice mindfulness in many different ways, such as meditation, yoga, or even just taking a few minutes to sit quietly and focus on your breath.

    2. Get a piece of paper and make two columns.

    In one column, list urgent things you need to do this week. In the other column, list those projects that you can delegate, or hire to be done.

    3. Ask for help when you need it 

    Don't forget to ask for help when you need it. Feeling overwhelmed can make you feel like you're all alone, but the truth is that everyone struggles with it at some point. Talk to a friend or family member, or even a professional if you need to. There's no shame in admitting that you need help, and it can make a huge difference in how you feel.

    4. Eliminate, eliminate, eliminate

    Unsubscribe to unnecessary e-mail, organize your desk and office to decrease clutter, stop attending meetings, get off committees, and decrease volunteering at fundraisers unless you have a total passion for the organization and the cause.

    5. Set Boundaries

    Sometimes, feeling overwhelmed can come from saying "yes" to too many things. It's important to set boundaries and learn to say "no" when you need to. This can be hard, especially if you're a people pleaser, but it's important to prioritize your own needs and mental health.

    6. Do not spend time with people whom you do not like

    Assess your friends and business colleagues. Do they support and honor who you are? If they are negative and don’t share your vision for your dreams, don’t spend another minute with them.

    7. Prioritize Sleep

    When we're feeling overwhelmed, it's easy to sacrifice sleep in order to get more done. But in the long run, this can actually make things worse. Prioritize getting enough sleep each night, and consider creating a relaxing bedtime routine to help you unwind.

    8. Practice Self-Care

    This can mean different things to different people, but the key is to take care of yourself both physically and emotionally. Maybe it's taking a bubble bath, getting a massage, or treating yourself to a favorite food. Whatever it is, make sure you're taking care of yourself.

    9. Use the mantra: I don’t do overwhelm!

    Everytime you start to feel overwhelmed say- out loud if you can, or to yourself if needed “I don’t do overwhelm!” And take a few deep breaths. Say it a few times until you feel your body start to relax. After saying this over and over you will train your brain to believe that you just don't overwhelm in your life. In turn, you will start to naturally adapt some of the strategies mentioned above because your brain will believe it doesn’t accept overwhelm and you will find ways to eliminate overwhelm from your life.  


    Feeling overwhelmed is a normal part of life, but it doesn't have to control you. By trying out some of these strategies and finding what works for you, you can take control of your life and start feeling more in balance. Remember to be patient with yourself, and don't be afraid to ask for help if you need it. We're all in this together!

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  • Experiencing Inner Peace

    Experiencing Inner Peace

    Inner Peace, isn’t that what we’d all love to experience consistently as we weave our paths through everything life gives us? The good news is it is far simpler to attain than many of our outer (material or physical) goals. The bad news is that simple isn’t always easy! Attaining inner peace is not easy because it means replacing old habits with new ones, and that requires dedicated commitment. But the benefits are absolutely worth the effort.

    What is Inner Peace?

     Inner peace gives you the ability to live your life with a sense of happiness, satisfaction, and fulfillment that is not disturbed or influenced by outside events. How do you acquire it? By living your life your own way, not how others think you should. By not worrying about what others think of you – we all judge others (both positively and negatively) according to our own values, but if we try to live our lives in a way that honors somebody else’s values rather than our own, we’ll always have a little gnawing discomfort going on deep inside.

    Inner peace is a feeling of calm, contentment, and serenity that can help us navigate through life's challenges with ease. However, achieving inner peace is not always an easy feat. Our minds are constantly bombarded with stress, worries, and distractions, making it challenging to find a moment of peace and quiet. But, the good news is that there are several ways to experience inner peace and live a happier, more fulfilling life.


    One of the most effective ways to achieve inner peace is through mindfulness. Mindfulness is the act of being present in the moment and focusing on your thoughts, feelings, and sensations without judgment. This practice can help you calm your mind, reduce stress and anxiety, and increase feelings of inner peace. To get started with mindfulness, try taking five minutes a day to sit in silence, breathe deeply, and focus on your breath. You can also try incorporating mindfulness into your daily routine, such as paying attention to the sensations of your feet as you walk or focusing on the flavors and textures of your food as you eat.


    To experience inner peace, we also need to be able to forgive and let go of guilt. Forgive yourself and forgive others. Feeling guilty about past actions won’t change them and won’t make anybody feel any better (either you or the person whom you’ve hurt). Do what you can to put things right, resolve to do better in the future, and move on.

     Likewise, letting go of anger or grudges will bring about a surprising sense of peace. Think about it – how does holding onto these negative emotions help you? And do you think they hurt those against whom you hold them more than they hurt you? Not at all. They are your emotions and you are the only person whom they can harm.

     Of course, it can be very difficult to forgive someone who’s hurt you, but what I’ve come to realize is that most people don’t maliciously set out to hurt others, and those who do are deeply unhappy themselves. The motivation behind their action was most probably some kind of fear rather than deliberately wanting to cause hurt or pain. And the thought of in that context, it’s easier to let it go.

     And with a little bit of practice at forgiveness, you may even find yourself getting less annoyed or angry with people in the future. When you can shrug things off and not take things personally (it’s really about them, and not you at all), you’ll have a greater sense of inner peace. Our happiness is determined by how we think about the events in our lives, rather than by the events themselves. Take charge of your thoughts and you take charge of your emotions.

    Let Go of Worry

    To achieve inner peace, you also need to let go of worry. Hmm, another tricky one! Worry is similar to guilt. Worrying about what might or might not happen is completely unproductive, and totally destroys your ability to enjoy the present moment. A great shame that, as the present moment is all we really have. Worrying about something will not change the outcome, it will only steal you of your joy today.

     So, how do we learn to let go of worries, guilt, and anger? Well, the first thing is to become consciously aware of what we’re thinking whenever we feel worried, guilty, or angry. Notice what’s going on in your inner dialogue, and acknowledge that it’s your thoughts about the external event that’s causing you to feel the way you do, and not the event itself. Then reframe your thoughts to reflect what’s going on around you in a more positive light. Whenever you catch yourself thinking of an old thought, banish it immediately and replace it with the new one.

    Getting Enough Sleep

    Getting enough sleep is also crucial for experiencing inner peace. Sleep is an essential part of our well-being and can have a significant impact on our mood and mental health. When we don't get enough sleep, we're more likely to feel anxious, stressed, and irritable. On the other hand, when we get a good night's rest, we're more likely to feel calm, relaxed, and content. So, be sure to prioritize sleep and create a bedtime routine that helps you fall asleep and stay asleep.

    Practicing Gratitude 

    Practicing gratitude can help you focus on the positive aspects of your life and experience a greater sense of peace and contentment. You can start by writing down three things you're grateful for each day, or you can try expressing gratitude to others by telling them what you appreciate about them.

    It is a powerful tool for experiencing inner peace and can help you cultivate a positive outlook, even in the face of life's challenges. When we practice gratitude, we shift our focus from what we don't have to what we do have, and this can help us feel more content and satisfied with our lives.

    Another way to practice gratitude is to focus on the present moment. When we're caught up in worries about the future or regrets about the past, it's easy to overlook the good things in our lives. By focusing on the present moment, we can become more aware of the things we have to be grateful for, and this can help us experience inner peace.

    Going out in Nature 

    Spending time in nature is a wonderful way to experience inner peace. Whether it's a walk in the park, a hike in the mountains, or simply sitting outside and taking in the beauty of the world around you, being in nature can help us escape the distractions and stress of daily life and connect with something larger than ourselves. This can help us experience a sense of calm, peace, and contentment.

    One of the reasons that spending time in nature is so beneficial is that it allows us to disconnect from technology and other distractions. In today's fast-paced world, we're often bombarded with information and stimuli from our devices and the media. Spending time in nature allows us to take a break from this constant barrage of information and simply be present in the moment.

    Another benefit of spending time in nature is that it allows us to connect with the natural world. This can help us feel a sense of belonging and connection to something larger than ourselves. Whether it's the beauty of a sunset, the sound of birds singing, or the feeling of the sun on our skin, experiencing the beauty of nature can help us feel more peaceful and content.


    Experiencing inner peace is a journey that requires effort and dedication, but it is well worth it. With a little effort and dedication, you can find your inner peace and live a happier, more fulfilling life.

    This will take a lot of practice but with patience and persistence you will develop a lighter inner dialogue that promotes a feeling of well-being and inner peace, and the world will feel like a far better place to live in!

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  • Excellence is Never an Accident

    Excellence is Never an Accident

    "Excellence is never an accident; it is always the result of high intention, sincere effort, intelligent direction, skillful execution, and the vision to see obstacles as opportunities."

    The above anonymous quote was displayed prominently in an office, where, oddly enough, it seemed to attract very little attention. In any case, it has made enough of an impression to invite a look at these words of wisdom and see where these words may apply.

    Living To Your Full Potential

    When embarking on a road trip, unless a bout of aimless wandering around the country is the intent, it is essential to have a destination in mind and a map. Most people go through their life living someone else’s agenda. Stated differently, most people are on a path of aimless wandering – much like a traveler without a specific destination or map. It would be most valuable to look at different areas or aspects of life and ask “what is the intention here?” Consider the areas of family, business, spiritual practice, financial means, retirement, education, self-development, health, and social interaction. Most people, by their own admission, are not living fully actualized lives to their full potential. One main cause is a lack of clear and focused intention and direction.

     Without clear direction, “sincere effort” is impossible. Perhaps effort becomes sincere when a clear intention is established. Most people merely do an adequate job of trying whatever it is they’re doing because they are relatively uninspired by the task. The sincere effort stems from high intention. It flows naturally. Look at the areas of life where one is just “hanging out” or “clocking time.” This indicates insincere effort – and an opportunity to create a more focused and clear intention!


    As humans, we tend to see in purely linear “cause and effect” terms. “When given lemons, make lemonade” is certainly simplistic, but most people who are successful have had to become adept at taking some perceived challenge and using it as an opportunity for benefit, value, and profit. This comes from introspection, the counsel of open-minded and visionary people (of which there are few).

     Each of these steps, when applied, provides an opportunity, challenge, impact, and benefit. With these steps in mind, it is a matter of will to trade mediocrity for excellence.

    Don’t Limit Yourself

    Don't be afraid to do anything that can lead you to your goal. In reality, you should be more concerned about the opportunities you might miss out on if you don't try something. Opening yourself up to possibilities can allow you to notice things that could be crucial to your success.

    Self-limiting beliefs can be quite rooted, therefore it may take some time to break them. Try not to get discouraged by this. Instead, practice acting on your new, positive self-beliefs every day.

    Every day, try to take at least one small risk. You'll feel fantastic after doing something you're at least a little bit afraid of - and you'll be less nervous the following time.


    To reach excellence, you must be really interested in achieving your goals. Without these intense sentiments of enthusiasm, you will lack motivation and will abandon your project halfway through. Your passion for your goal inspires creativity, which in turn inspires even more enthusiasm. Your passion grows as you encourage yourself and others to take the necessary efforts to achieve your goals.

    The goal of life is to develop and better yourself. You generate intensity to enhance your skills and talents in whatever you're concentrating on when you do this every day and get better at it.

    Step out of Your Comfort Zone

    You will continue to grow as long as you keep pushing outside of your comfort zone.  Staying in your comfort zone increases your likelihood of setting a goal that is simple to attain. This is among the factors that prevent most people from realizing their full potential. Nothing should be overlooked that could lead you to your goal. So fasten your seatbelt and push yourself to new limits.

    Fear is one of the main causes of people not pushing themselves to their limits. Therefore, the first thing you must do is figure out how to face your fears. You don't have to make a big start. You can begin by taking baby steps, such as getting over worries and anxieties about your daily schedule, clothing, travel, and diet.


    Excellence is a mentality and a manner of life, not a goal. If you have faith in your capacity to rise above the competition and succeed, you'll soon find yourself at the top.

    Despite the fact that you can't do everything at once, your actions should be in line with the goals you want to pursue and the person you want to develop into. You must continue carrying out your larger objectives day after day in small steps because these little victories add up to bigger ones.

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  • How to Boost Your Energy

    How to Boost Your Energy

    We can all relate to going through periods (sometimes a lifetime) of feeling fatigued and lacking energy. In an effort to find out why I've asked doctors, read books, and finally decided that some questions just won't be answered in my lifetime.

    Fortunately, I've also learned that even without discovering the root causes of tiredness, there are things you can do to alleviate it. Below are some energy boosters that have worked for me and others over the years. Try them to see which works best for you, and use more than one at a time if necessary.

    1. Energetic Music

    Listening to energetic music can help boost energy levels by affecting the body's physiological response. The fast tempo and upbeat rhythms of energetic music can cause an increase in heart rate, breathing, and blood flow. This can lead to a feeling of excitement and energy.

    Listening to music can also serve as a form of distraction. It can help to shift your focus away from feelings of fatigue or boredom, and instead, redirect your attention to something more positive and uplifting. This can help to boost energy levels and motivation.

    2. Get Enough Sleep

    Aim for 7-9 hours of sleep per night, and try to establish a consistent sleep schedule. Try drinking something warm before bed, or relax with a simple meditation. I have been loving nighttime meditations on the Calm App.

    3. Deep Breathing 

    Deep breathing can help boost energy levels by increasing the amount of oxygen that reaches the body's cells. When we breathe deeply, we take in more oxygen and exhale more carbon dioxide, which can help to improve blood flow and circulation throughout the body.

    Deep breathing can also activate the body's relaxation response, which can help to reduce stress and tension. Stress and tension can cause fatigue, so reducing these feelings can help to increase energy levels.

    Deep breathing can be done in different ways, but one popular method is the 4-7-8 breathing technique. This technique involves inhaling for 4 seconds, holding the breath for 7 seconds, and exhaling for 8 seconds. This deep breathing technique can help to relax the body, slow down the heart rate, and increase oxygen flow to the body.

    4. Get Outside

    Spending time outdoors and getting exposure to natural light can help to regulate the body's internal clock and improve mood. So, take a walk during your lunch break, or sit outside for a few minutes each morning.

    5. Hot and Cold Shower

    This is one I keep hearing about, but have not been brave enough to try! Try a minute of hot water, then a minute of cold, alternating for six minutes. This isn't for those with weak hearts, but it will wake you up. Incidentally, research shows that this also revs up the immune system. I’ve also heard there are great benefits to making it cold just at the end. Starting with 10 seconds and trying to work up to a minute.

    6. Exercise

    Exercise is one of the most effective ways to boost energy levels. Regular physical activity can help to increase blood flow, which can help to deliver oxygen and nutrients to the cells in the body. This can help to improve overall fitness and physical health, as well as increase energy levels. 

    When you are more fit, your body is able to perform activities with less effort and less fatigue. Additionally, exercising can help to release endorphins, which are chemicals in the brain that can improve mood and reduce stress. These endorphins can help to improve overall well-being and increase energy levels. Even a short workout of 20-30 minutes can help boost energy and improve mood.

    7. Take Regular Breaks

    Taking short breaks throughout the day can help to re-energize the body and mind. Whether it's a short walk, a quick stretch, or simply sitting and taking a few deep breaths, taking regular breaks can help to refresh the body and improve focus and alertness.

    8. Stay Hydrated

    Drinking enough water can help to improve blood flow, which can help to increase energy levels. Aim to drink at least 8 cups of water a day, and avoid caffeine and sugary drinks.

    9. Talk about Something Interesting 

    Have you ever seen a tired person start to talk about something they're passionate about, and suddenly "wake up." It's a powerful technique you can use for yourself. Have a few "favorite" subjects that get you going. And then call a friend or talk to someone in your house about these topics.


    Remember that it's important to find what works best for you and make it a habit. Also, it's important to listen to your body, if you are feeling tired, it's important to rest and not push yourself.

    Everyone is different, and what works for one person may not work for another. It's important to experiment and find what works best for you to boost your energy levels.

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