Being your best at work means not only putting your best foot forward but also continually working to better yourself. This doesn’t always mean turning in the best project or attending all the professional developments. Keep reading to learn basic ways you can show up with your best at work every day. 

1. Get to Know Your Colleagues

Learning about your colleagues has many benefits. You don’t have to be out to make friends, but learning about others can benefit you in many ways. First, it shows you care, and people like it when people are considerate. Second, it will help you find things in common that you can come back to when work gets tough. Finally, getting to know people will help you learn how to work better. Derek prefers exact instructions and asks lots of questions, while Suzy is a big-picture type of person who tends to skip over minor details. Getting to know means learning how to work better.

2. Don’t Be a Gossip

No one likes an office gossip, except maybe the other office gossip. Getting caught up in drama can be a distraction and can earn you a bad reputation with your coworkers and supervisors. You want to be someone that can be trusted with information. Keep your business to yourself and remember, loose lips sink ships.

3. Stretch Your Skill Set

Stretching your skills as well as learning new ones allows you to continue growing your tool bag. This will make you a more valuable team member and will help you if you ever decide to look for a new position elsewhere.

4. Become a Mentor

Mentoring can be done in and outside of the office. The new intern that is lost take that person under your wing and help them find their way. You will be a valuable friend and show that you are willing to help others. You can also do outreach in your profession in schools and other community programs. 

5. Be a Friend

You don’t have to be BFFs with every person in the office but be friendly. Ask how others are doing, encourage, visit, or send a small gift if someone is sick. Not only will others appreciate and remember your kindness, but they will be willing to return the favor if the need arises.

Being your best at work is not something that you can achieve in a day. It’s a constant stream of small and conscious decisions that you will make daily. These decisions will build upon each other and allow you to create a work culture and life that will be fulfilling and beneficial.

When most people think of productive and effective employees, they think of the employee that always has their assignments done on time and to the best of their ability. That is not wrong. However, it also overlooks many aspects of an employee that is productive and effective. 

1. Take Charge

When everyone is unsure how to proceed, be the one to start making a game plan. Others will follow and start chipping in as needed. An emergency arises over a project, step up, and act. Again, others will follow and proceed with the appropriate action. 

2. Make Allies Across the Organization

There are always allies to be made in other departments. Sometimes it is the secretary that holds the key to the supply closet. Other times, this is the man that delivers your mail. Take time to get to know and build relationships with these individuals. Every person at a company has a role to play, and you are never too good not to be friends with them.

3. Give Your Full Attention

Multitasking will be your downfall. Give your full attention to whatever you are doing. The assignment you are working on. The coworker is asking you a question or passing along pertinent information. Pay attention. Don’t multitask.

4. Focus on Results, Not on To-Do Lists

Even the most well-intentioned to-do list can go awry. Instead of looking at the checkmarks on the page, look at the results your work is creating. If the result is not up to par or far from the mark, reevaluate how you are working. 

5. Pay Attention but Don’t Compare

Pay attention to other employees that are moving up the ladder and doing well. Take note of what he or she is doing, how they are making things happen, and impressing the higher-ups. However, do not compare yourself. Everyone is different, does their work differently, and will follow their path. There is a fine line between learning and comparing. 

6. Identify Inefficiencies

These can be inefficiencies in your work or in the way the company operates. Is your company still sending out snail mail where an email would be more efficient and cost-effective? Ask your supervisor about a trial run of emails. Inefficiencies are costly in time and money.

7. Own Up to Your Mistakes

You will make mistakes. Blaming someone else or trying to cover it up is unproductive, find a solution and fix it. Then move on.

Being an employee that is productive and effective is about more than completing work on time. It is about thinking outside the box, asking questions, and stepping up when no one else will. Start taking the small steps necessary to be more productive and effective.

No two workdays are the same, most of the time. There are many days merely showing up to work that seems like that is the best you’ll do. Showing up and doing your best work on the daily is what will ultimately set you apart and make you feel like a more productive member of the organization.

1. Set Clear Milestones

You have a project to complete, instead of working endlessly toward that one end goal, set mini-goals for yourself. If you can meet these goals every or every other day, it will be easier to keep your head up and pushing forward with the same vigor as day one.

2. Prioritize and Plan

Many jobs include prioritizing work tasks. Take time at the beginning of the day to look at what you need to do. Then at the end of the day, look at what you have accomplished. Prioritizing and planning your workday (or the next one) will allow you to move seamlessly through your day without losing focus. 

3. Conquer Difficult Tasks First

That one task you are dreading, like calling back an annoying salesman. Do it first. Get it off your list. The rest of the day will seem like a breeze, and you won’t use other tasks as a way of procrastinating.

4. Be Aware of Limitations

Your limitations exist. Everyone has limitations. Be aware and admit these to yourself. You may also need to disclose your shortcomings to your supervisor or a coworker. Being aware of things that are out of your league will make asking for help easier. It will also give you a list of skills you need to work on professionally. 

5. Don’t Stress

The first four tips in this list can be daunting. Numbers 1, 2, and 3 may require that you restructure your workday. Number three might give you heart palpations, and number four, who wants to admit to their shortcomings? Do not let these tips stress you out. Instead, slowly work to implement the easiest of the suggestions (whichever that may be for you), and level up when you are ready. 

Bringing your A-game daily will take time and hard work, two things you are no stranger to. Remember that doing your best work every day of the week will pay off in the long run, even if it seems complicated and scary in the beginning.

Shining bright at a job is often associated with being a “suck-up,” “brown nose,” or “teacher’s pet.” What shining bright at work is about, is being a nice person, working hard, and having the right attitude—keeping reading for five useful tips that you can implement at work immediately to shine a little brighter and help others as well.

1. Have a Positive Attitude

This doesn’t mean that you need to be a cheerful coworker at all hours of the day. Be kind. Don’t be a negative Nancy. Think before you speak. Being positive in less than stellar situations can take time, practice, and effort, but being the one with the right attitude can go a long way in making jobs better and getting noticed for the right reasons.

2. Accept Feedback Gracefully

Sometimes even the most well-intentioned constructive criticism can sting. Even at those times, accept the feedback gracefully. Do not allow the negativity of others to cause you to act out. Instead, ask questions about the feedback so you can better understand how to do better next time, and this will also show that you are willing to learn and self-correct in the future. Look at every criticism as a chance togrow professionally.

3. Be a Professional

Being a professional can cover many areas. Consider your language (swearing), your attire, and your actions. Do your best to remain professional an all times. This doesn’t mean to avoid your coworkers altogether, though. Be sure to be still friendly, joke around a little, and show that you are willing to contribute to the work culture as well.

4. Go the Extra Mile

Sometimes going a little bit above and beyond what is expected of you can garner big dividends—always considering doing a little extra to show that you care about your work and the office. This will impress your supervisor and show your coworkers that you care about everyone in the office. 

5. Volunteer for New Projects

Sometimes your plate is already too full, and you can’t consider taking on one more project. If your plate isn’t already too full, though, consider volunteering for a new project, be it a solo or team one. This will show that you are willing to try new things, take one for the team, and you never know; the new project might end up being a fantastic opportunity for you.

Shining bright in the office is not about outshining everyone else. It is about illuminating your abilities and strengths while also casting everyone else in a positive light so that the team can grow together. Remember, a chain is only as strong as its weakest link.

Not having optimal mental health could be worsened by not enjoying life. If your life has turned into something that you dread, that’s a signal that you’ve forgotten what’s important. 

It would help if you looked forward to your life. You need to have fun and to laugh. If you think about it, try to recall when you last laughed like a child. Kids laugh without restraint, and they live each day to the fullest. 

Maybe you get up, and you immediately jump into whatever weighs on you. It might be seeing what’s new in your email that you have to deal with or handling bills or other stressors. 

Instead of starting the day off with peace and fun, you hit yourself with whatever steals your serenity and laughter. Remember how, when you were a kid, you’d run just to run? Or you’d meet up with your friends spontaneously and stay out playing until night fell? 

As an adult, you probably can’t recall the last time you did something that wasn’t already on your schedule. At some point in your life, fun took a backseat, and life became something to endure rather than to enjoy.

That happens when you pick up burdens and carry them around - when you get laden down with responsibilities. But that doesn’t mean that life has to become a chore or that you can’t enjoy your days.

Part of the issue can be because something is weighing you down. It might be a struggle with your job or finances, or relationships. But it would help if you got to the root of whatever is causing you not to enjoy your life.

You don’t have to live your days just getting through them. You can have the moments when you laugh with all the freedom and merriment of a child. You can decide to go out for spontaneous fun. 

Just because you’re an adult doesn’t mean that you should forget what fun feels like. You don’t have to live every single day trying to juggle a hundred and one things to do. You don’t have to put up with emotions that leave you feeling sad and anxious. 

You don’t have to strive to hold everything together. You can free yourself and live your life with joy. Even on the days that are full of responsibilities that you can’t put off, you can still have fun. 

Discover what it is that’s holding you back. Dig deep and uproot the erroneous beliefs you might have or the burdens that grew because of a lack of emotional self-care. Remember again how to enjoy life in its simplest terms. Find healing if you need to. Embrace all the good you have today. Your happiness is not in your past or future. It is hidden in today.

Worry gets into all the crevices of our lives. We worry about our jobs, our kids, our relationships, money, and a million other things every single day. It’s no wonder we feel like we’re not getting things done the way we’d like.

It doesn’t have to be this way. To change your life and stop worrying, ask yourself these quick questions:

What Are You Really Worried About?

Many times, worry is a mask for something else entirely. A hard look and some pointed questions might be necessary to get to the heart of the matter. On the other hand, once you have a clear understanding of what the real issue is, it’s easier to address the problem and stamp out the worry completely.

Is This Even Possible?

Worry inflates everything to monster proportions. If your worry seems ridiculous, it probably is. Take a step back and ask yourself just how likely this outcome is. Worry can’t stand up under this kind of scrutiny. 

Is This Something I can Control?

We’re very good at worrying about something we can’t change. Seriously, what difference does it make if it snows tomorrow? Nothing we do can keep the flakes from falling. Accept sometimes you’re just going to have to go with the flow and adapt to the circumstances. 

Does this Affect Me Today?

Worries about the future can derail your life today. If you’re worried about something far off, it’s time to take a step back. Ask yourself a fundamental follow-up question if you’re concerned about the future: “Is there something I can do today that will prevent this outcome tomorrow?” If so, now you have a plan of action. Get to it! 

Am I Spending Too Much Time?

Obsessive worry doesn’t help anyone. If you find yourself circling back to the same concern over and over, you might need help breaking out of this cycle. Consider talking to someone, such as a good friend or even a counselor or trained professional, to help you break out of this vicious cycle. 

Why Do I Care What Others Think?

If you’re worried about the opinions of others, why? If you’re concerned about impressing your boss, there are better ways to do this than worrying. More often than not, though, you’re going to find most people’s opinions don’t matter. Don’t let them get to you. 

Once you have the answers to these questions, you’ll find it’s easy to get your thoughts back on track. Worry becomes a thing of the past when we’re mindful of it, and don’t let it become obsessive. Imagine the difference a life without so much worry will make.

Worry moves into your mind and pays no rent for space it takes up.

Worry can derail an entire day if you let it. But did you know you had the power to stop it in just 30 minutes of your time, freeing up the rest of the day to live your life? The answer is more straightforward than you think.

When you become accustomed to worrying, you gain a constant stream of negative feedback and information in your brain. It’s like leaving the TV on to a channel designed to inform you of every worst-case scenario, only personalized to make all those dire predictions all about you.

Doesn’t sound like much fun, does it? 

But by designating 30 minutes every day for worrying and allowing yourself to worry only during those 30 minutes, you gain back your day and your life simultaneously. 

You start by setting a ‘worry time.’ Once you have this half-hour firmly in place (put it on your calendar if you need to), you can start kicking every worrying thought to the curb. You tell it, ‘later.” and then refuse to let it near you again until it’s your designated worry break.

How do you do this? Try these quick steps:

Pick a Time

Grab a half hour when you’re not going to be busy. Be careful not to pick one too near bedtime, though, as it might interfere with your ability to sleep. 

Become Conscious of Your Thoughts

Every time you have a worrying thought, tell it to go away until later. If it helps, jot the worry down somewhere, so you have a list to look at during your break. 

Use a Timer

Worries can very quickly take over as much time as you give to them. By setting your timer to 30 minutes, you’re keeping control of just how much time you’re going to spend worrying.

Record Your Thoughts

Either write down your worries as you think about them, or if you like, journal about your thoughts during this time. Be as detailed as you like. This might also be an excellent time to examine your worries, to figure out if there’s a recurring pattern or theme. Dig down into the heart of what’s troubling you.

Stop When the Timer Goes Off

At the end of 30 minutes, you’re done. Any new worries now have to wait until tomorrow. Close the journal, throw away the paper, do what you need to close off the worrying for the day. 

Repeat

Do every one of these steps every single day for at least a month. Why? Because it takes time to form a habit, which is what you’re trying to do here.

In the end, you’ll be amazed at how much freer you feel when you realize you don’t have to worry all day long. You’ll sleep better at night and be much more productive during the day. Not bad for an investment of only half an hour.

It doesn’t matter how many steps you take to relieve stress if you aren’t taking care of yourself. Self-care is a practice that eludes many people, especially in the fast-paced and hectic world in which we live.

Meditation is harder to do if you’re not getting enough sleep. You’re more likely to find yourself cat napping during your allotted meditation time because your body just can’t keep up, just like exercising at the gym once a week isn’t going to do much against the tide of junk food you gorge on nightly.

Before you can take stress relief seriously, you must first meet your basic needs. Self-care is acting in a way that will promote your physical, mental, and emotional well-being. Self-care is a necessary building block when laying your life’s foundations. To overcome life’s stressors, we have to build resilience, and you can’t have resilience without self-care. You are much better equipped to deal with life when you take steps to care for yourself.

Unfortunately, many of us look at self-care as an elusive luxury. It’s for other people. It’s not a priority because you’re not one of those people that has the time and money to invest in self-care. As a result, you feel tired, overwhelmed, and unable to deal with the challenges and changes that life throws at you.

There are acts of self-care to cover every area of your life.

• Physical

To operate efficiently, you have to look after your body. Don’t forget the link between your mind and body. So, acting in your body’s best interests will naturally enhance your mental health as well. Physical self-care isn’t just about exercise. It has to do with the fuel you choose, the sleep you get, and looking after yourself medically as well.

When dealing with physical self-care, ask yourself if you’re getting enough sleep, if you’re eating the right fuel, if you’re truly in charge of your physical health, and whether you’re exercising enough.

• Mental

How you think, the thoughts that you fill your mind with, these are the things that influence your mental well-being. You can keep your mind sharp by completing puzzles, reading books, watching content that inspires and sparks creativity. It’s also choosing things that will help you stay healthy mentally, which means acceptance of self and self-compassion.

When you address mental self-care, consider whether you’re making enough time for the activities that stimulate you mentally and if you’re being proactive about staying healthy mentally.

• Socialization

Your social health requires self-care, too. Yet, it’s often one of the easiest aspects of our lives to ignore. Life gets busy. It’s hard to keep up. It’s crucial to your overall health and well-being that you maintain close connections and act in the best interests of your social life.

As you address your social self-care needs, consider whether you spend enough time with your friends (face to face) or whether you do enough to nurture the friendships and relationships in your life.

• Spiritual

Don’t neglect the spiritual side of yourself, whether you involve religion in your life or not. Donating some of your time and money to a cause that interests you will enlarge your spiritual life greatly. Reading a daily meditation and taking walks, especially nature walks are powerful spiritual activities.

• Emotional

We all need to have coping skills to address negative emotions. Sadness, anxiety, and anger are natural parts of life, but they will eat you up if you don’t know how to cope. You can practice emotional self-care by doing activities that address your emotions. Reading articles like this one are helpful. It could be a trip to visit your therapist or a long chat with a friend.

When considering emotional self-care; journaling and thinking about how you process your emotions, is extremely powerful. Find activities you can incorporate to recharge. You will be glad you did.

Self-care is becoming more popular than ever before. In fact, according to Apple, the most popular trend in apps in 2018 was around the subject of self-care (https://apps.apple.com/us/story/id1438571562). It isn’t just a trend, though. Sure, there will be people who show a keen interest in it now and then dismiss it further down the line. In reality, though, self-care is something that has always existed. We just didn’t coin the phrase and start talking about it until more recently. The reason for this is our inability to accept that self-care is not selfish.

There has been a shift in focus these days. We are now openly discussing mental health, addressing well-being, and talking about how we can do and be better. Once upon a time, neglecting your own needs to put others first was just expected. You can live in anxiety. You can deal with anger. You can take the blows to your self-esteem, you can do all of that because you’re busy looking after everyone’s needs. That’s just not the case. As you expose yourself to stress regularly, you are wearing your physical and mental health down. This doesn’t just increase your risk of anxiety, depression, and sleepless nights. It also influences the health of your heart. 

No wonder we are growing more accustomed to weighing the benefits of ignoring care versus practicing self-care. Unfortunately, self-care isn’t easy, and here are some of the obstacles you will likely face in your journey. 

Self-care can be especially tricky if you are just now getting aboard the train. It’s easier to forget about yourself than you care to admit. Your mind will start to tell you things like you’re low on energy, you’re short on time, and you have a lot on your plate. Even though these things are true, it is not the whole truth. You are low on energy and time with a long list of things to do because you do not practice self-care. You choose others, and you suffer as a result. It’s okay if it’s a one-time event, but the problem is it isn’t. This is a pattern of behavior, and it’s difficult to overcome. The hardest part of practicing self-care is making the time for it. You have to commit to it just as you do family life, just as you do work responsibilities. 

You have been neglecting yourself for years. You’d think you’re so hungry for it that anything would do. The problem is that a lot of us hold unrealistic expectations for our self-care journeys. This isn’t a magic pill that will solve all of your problems. However, if you are determined, you can influence your life for the better. Eating one healthy meal isn’t going to result in immediate weight loss. Studying briefly for a test isn’t going to ensure you pass the test. Applying for a job is not a guarantee you’ll secure the job. One music class won’t make you a classical pianist. You get the picture – self-care just isn’t a quick fix. 

You can’t jump to any conclusions where self-care is concerned. More importantly, what works for you might not work for someone else, and vice versa. You may find a hot bath relaxing, but the thought of a bath is hell for others. We have our interests, we have our own needs, and how we meet them will depend on our personality. There isn’t a single act of self-care either. There are endless possibilities.

One reason self-care isn’t easy is that we often don’t know ourselves well enough to get it right. It is impossible to meet your needs if you have no idea what your needs are. So, start by getting to know yourself a bit deeper. You can experiment with various self-care acts and find out what works for you. If it doesn’t work, don’t force it. Just keep searching until you find your self-care.

Anxiety is one of the toughest things to go through. It can turn your world upside down. Anxiety creeps up out of nowhere, and before you know it, it feels as though you’re being smothered. As time moves on, it gets so bad that you put yourself to bed, convinced you might not wake up. It’s debilitating. Anxiety can make you feel weak, it makes you feel embarrassed, and it doesn’t matter how hard you try to overcome it, your chest is heavy. The first step you need to take in your journey to manage anxiety is to accept it. You’re not weak. It isn’t embarrassing. So many of us suffer from anxiety. You’re not alone.

Through self-care, you can manage your anxiety to get yourself back to a point where you enjoy life. You’ll still have anxiety, your palms may still get sweaty, but you’ll have a better handle on it.

• Breathing is calming. It helps you feel as though you’re in control. To people with anxiety, that’s a powerful thing. If you’re at home, then you can lie somewhere quiet to do this. Now lie down and place one of your hands above your stomach and the other on your heart. Now, slowly breathe in through your nose, counting to seven. Now, breathe out through your mouth while counting to seven. You can repeat this exercise until you feel calmer. It’s good to practice this breathing exercise in a quiet place until you get the hang of it. Once you do get the hang of it, you can practice deep breathing anywhere.
• A journal is an excellent way to get a load off your mind. Write it all out.
• Find a positive affirmation or mantra that you can recite each morning. Your affirmation should be something that encourages a calm mindset. You can write out your mantra or affirmation and stick it up around the house or in your car. Wherever you will see it and feel inspired by it.
• It would be nice if you could disengage from every activity or situation that piques your anxiety. Unfortunately, that’s impossible. What you can do, though, is find helpful ways to manage situations you know trigger your feelings of anxiety. Pay attention to your physical response and find ways to avoid these situations. For the unavoidable situations, be aware of your breathing and navigate the situation as best you can. With practice, your anxiety will lessen.

The most influential act of self-care for people with anxiety is kindness. Be kind to yourself. Shield yourself from negative thought patterns, and when you have a terrible day – remember tomorrow is a brand new day. Create a daily routine that provides you with structure and purpose. Go out of your way to do things for yourself. You may enjoy walking through the woods. It might be reading a great mystery book or just soaking in a hot tub. It doesn’t matter what acts of self-care work for you. The point is that you complete acts that do work for you. You might not feel like getting up and going out for a walk, but once you do, you will feel much better.

• Lastly, visit your doctor. If your doctor recommends that you take prescription medication to manage your anxiety, then consider it. A holistic approach may require the use of some medication. Remember that medication is a tool like the tools mentioned in this article. No one but you can tell you if you need medication but you. Your doctor is there to guide you.

Your priority is to find self-care acts that work for you. So, you might say the greatest act of self-care is knowing yourself well enough to know precisely how to meet your unique needs.

The pain of loss can feel very overwhelming and stressful, especially in difficult times like these, where it feels like everyone is grieving in some form or another. It can be easy to push away and invalidate your feelings when comparing them to what others are going through, but it is important to sit down with them and recognize why you are feeling this way. It is crucial to process grief healthily so you can protect your emotional and psychological health.

There are many ways to support yourself emotionally, socially, and spiritually and below are a few techniques to do so. 

Acknowledging Grief

Recognizing that you are experiencing a loss of some sort during these challenging times is one of the first paths to recovery and support for yourself. Rather than comparing your loss to that of someone else, it is essential to realize that you are feeling these emotions for a reason. 

When you bottle up your emotions and make yourself feel invalid because of what someone else may be going through, your trauma and grief will continue to resurface. This will occur until you can sit with these feelings and acknowledge the grief you are experiencing.  

Emotionally 

During times of grief, it is quite common to feel very intense and mixed emotions, and you may feel that you are on an emotional rollercoaster. These emotions can be confusing and can make you feel lost and out of touch with reality and the structure that you used to have. 

Connecting with yourself emotionally is very important through difficult times because it can allow you to properly surface your emotions and understand why you are feeling the way you are. This can be done through journaling and writing out the feelings you are experiencing so that you can analyze them and find patterns or trends. 

Another helpful way to experience your emotions and connect with your mind and heart is through meditation and deep breathing. These practices will help you to stabilize your emotional state and find a balance when your structure feels lost.

Socially 

Without the ability to communicate face-to-face with friends and those who do not live with you during times like these, you can feel very isolated and lonely, which can make grieving much worse. It is tough to feel supported without the ability to interact with humans, so it is essential to recognize that it is normal to feel distant from the world.

With the ability to connect and communicate through technology, you may want to participate in group video chats with friends and group messages to feel as connected and supported as possible. This may help you to grieve your losses and still let out your emotions, so you do not feel like you are going through this alone. Often, it can be beneficial to know and acknowledge that others are going through the same things and feeling the same emotions as you are.

Spiritually 

One of the ways that you can support yourself through difficult times and grieving is to understand and connect with your spirituality. Finding yourself in deep and intense emotions can be scary and may make you feel disconnected to your mind and body.

There are many ways to focus on your mind and spirituality to help you find connection and comfort during times of grief. It can mean spending more time in nature, discovering new breathing techniques to become more present and mindful, or reading spiritual books to learn new things.

Journaling is not just for 12-year-old girls! Journaling can be a powerful weapon in your get-it-done arsenal, and it’s easy to do. You can and should put all kinds of things in a goal journal, not just your thoughts and feelings on a given day.

Journaling is just one way of tracking your actions and successes, and yes, even your setbacks and failures. It also keeps your goal right in front of your face, so you stay on top of taking action steps every day. It keeps all your ideas and revelations in one place so you can go back and review whenever you want. For example, you are having trouble getting motivated because you feel like you’ve been working hard, but making little progress, going back into your goal journal is a wonderful way to help you see that all of those small actions are paying off in a big way. So what should you keep in your goal journal? Start with these ideas and add to them as you see fit.

1. Detailed goal--Write down your exact goal in as much detail as possible. Describe it in a way that makes you feel excited about what your life will be like when you achieve your objective.
2. Your Why--Your Why is the big reason why you want to reach the goal you have defined for yourself. It’s the reason you are willing to take the massive action steps needed to change your life for the better.
3. Massive action plans and schedule--When you make the plan for how you will go about reaching your goal, write it here. Writing it down is essential so that you can track your efforts so you can see what actions are creating the most results.
4. Braindumps--A brain dump is just a list of actions that you need to take in no particular order. Sometimes all the tasks you need to take build up in your head, making you confused about where you should start and what you should do next.
5. Prioritize--After you do a brain dump, organize the tasks into a priority list and add them to your daily and weekly to-do lists.
6. Daily to-do list--Write out your to-do lists here, so they are always handy.
7. Aha’s--As you take massive action, you will have inspiration or aha moments when something becomes apparent. Capture those ideas here so that you can refer to them later when you are ready to put them into action.
8. Journal entries--Yes, you should journal. Sometimes there’s nothing better than a stream of consciousness writing to help you solve a problem or get your worries off your chest. It’s a therapeutic and inspirational way to work.

Being able to express yourself adequately isn't something that comes naturally to most of us. But you need to be able to express yourself and express your wants, needs, and desires, as well as express things you don't like. Expressing yourself is essential to live an authentic, fulfilling, and healthy life, and to manifest your heart's desire!

There are three main steps involved in learning to express yourself. These steps may not feel natural at first because they are new, but stick with it! You'll soon find yourself better able to express yourself to those around you with confidence.

1. Learn to listen to yourself, your emotions, and your intuition. Too often, early in life, we are taught (directly or indirectly) to hide our feelings and put on a smiling face even when we don't feel like it. It's time to unlearn all of that. So, the first step is to begin to feel the emotions that are inside you. Your first instinct may be to run away from those feelings mentally but try not to do that. Feel each emotion, no matter what it is, without any self-judgment. Your emotions are what they are, and there aren't any wrong emotions, only wrong ways that we've learned to react to them. So, quiet yourself and allow yourself to feel because you can't express yourself if you don't know what you're feeling.
2. Acknowledge whatever you are feeling. Honor those feelings, again, with no judgment. By self-validating your feelings, you learn to seek answers from within yourself, rather than always looking outside yourself for solutions. In reality, all we need we already have inside of us. Acknowledging your feelings might seem very frightening at first because you feel vulnerable. That's okay. That feeling of vulnerability will go away once your mind realizes there isn't any need for fear.
3. Be alert to how your body reacts to the emotions you are now experiencing. Body awareness is fundamental in learning to express yourself, as it is one of the best ways to gauge your comfort level. If you tense up in response to an emotion, show your body and brain that everything is going to be okay by doing some deep breathing. Close your eyes, acknowledge the feeling, and then let it go. If a part of your body tenses up, consciously relax it. Use your new awareness to find what works for you in terms of expressing yourself, both emotionally and physically.

You are well aware of the power of your emotions. You probably also understand how sometimes they can seem out of control and unmanageable. If you'd like to achieve emotional balance, greater control over your emotions, and better health, the following information will prove invaluable.

There are specific skills for managing emotions. These include: 

Definition: defining the emotion in your own terms and from your own understanding.

Distance: it is crucial to gain some distance from your emotions. This will help you gain a clearer understanding of your feelings and how they are impacting you. When you are in the middle of the situation dealing with the emotions will seem muddled, and you will struggle to see what is happening as well as the bigger picture. 

Release: by understanding and recognizing the emotion as well as achieving distance, you will be able to begin releasing the negativity surrounding it.

Focus: through focusing on the emotions and the attendant triggers, feelings, and behaviors, you can gain clarity and create change.

Regrouping: by following through the previous skills, you will be able to regroup your thoughts, feelings, and attitudes. Creating a new set of behaviors when dealing with difficult situations will help you to cope in the future. 

Maintenance: like all habits, practice makes perfect. You will need to continually remind yourself of the positive changes you have made concerning your emotions and their impact on your life. What will you do to remind yourself how to remain positive, calm, and balanced?

Writing can help you to achieve emotional balance as it will take you through all the skills above.

How does it work? 

If you are suffering from emotions such as sorrow, then everything you think, feel, and do will be tainted by it. It will have a negative effect on you and your actions. No one wants to live in sorrow for long. 

By taking a piece of paper and a pen, you can write yourself into a more emotionally balanced state. 

Start by writing a really happy memory of a time when you were not experiencing any sorrow or any other negative emotions. Make your writing descriptive so that you can see the scene, make it colorful, add sounds, smells, and things you can touch as well as taste. Write down how you felt and why you felt so positive and happy. Try and include the following: 

When?

Where?

What?

Who?

How?

Why? 

This positive memory will become an anchor. You can display it somewhere prominent or keep it safely hidden for use when needed. It is designed for use when you are feeling anxious, stressed, sorrowful, angry, or any other negative emotion. If you have a bad day, you can refer to it and be reminded of a happier time.

Next, follow each step from defining the negative emotion you are feeling to maintenance. Include the when, where, what, who, how, and why as this will help you understand the emotion as well as any triggers and resulting behaviors. 

By writing your thoughts and feelings at each stage, as well as identifying the triggers, you can not only understand the emotion better but yourself and your reaction to it. By having this written insight into yourself, you are learning how to take control of your feelings and achieve balance. You will be able to refer to it to remind yourself how to cope with stressful situations or simply how much you've achieved and grown.

Unfortunately, scientists have not yet discovered a one-stop cure to anxiety and stress. Many different components of life cause both long-term and short-term stress, and these are often closely linked and related to anxiety.          

There are many different stress management and anxiety-relieving approaches that you can practice that can support and help to manage these conditions. It is essential first to identify what is causing your stress and try to analyze patterns and themes between stress-inducing events. Below are six different strategies to help minimize stress and feel calmer overall in your life.

1. Proper Sleep 

Getting a proper night of sleep is one of the best ways to relieve stress and feel less anxious throughout the day. When you are not sleeping because all of your responsibilities are repeating through your mind before bed, it is important to take time to notice this and write things down before bed. 

By writing down what you have to do the next day, you will be able to relax your mind and not feel like you need to remember anything in the morning. Another important way to improve your sleep quality is to go to sleep at the same time every night in this way your body gets adjusted to a routine, and you will be tired every night.

2. Journaling 

Jotting down your emotions, thoughts, and the various stressors in your daily life will allow you to clear your mind and feel relaxed during the day. When everything feels bottled up in your mind, you will not be able to focus on the tasks and responsibilities right in front of you and will likely feel very overwhelmed.

The Five-Minute Journal is a great way to keep your journaling short and simple and stick to a structure. The journal prompts you with a list to fill in each morning and night that is not time-consuming. Journaling will allow you to empty the stress going through your mind and not feel like your anxiety is overbearing.

3. Meditation 

Meditation is a great way to clear your mind and learn to breathe more deeply when anxiety arises. Meditation is the best way to stay calm and allow your mind to feel balanced during the day. 

Taking a couple of minutes each morning for meditation is the best way to relieve stress and clear your mind before all of your responsibilities come into play.  Meditation will also allow you to stay present in the moment, which will alleviate your anxiety around the future.

4. Exercise and Make Healthy Choices 

Taking time each day for physical activity is one of the best stress relievers. By making time to go for a walk or attend a gym near your work or home, you will feel better and more alert throughout the day. Exercise will make your stress more manageable and has direct links with lowered anxiety.

5. Make Time for Self-Care 

Taking time for yourself is one of the best ways not to feel too overwhelmed with all of your responsibilities and allow your mind a place to calm down. There are so many different ways to practice self-care, including nature walks, practicing your favorite hobbies, or even watching your favorite television show. 

Stepping away from all of the stressors allows your mental health to improve and reduce the amount of anxiety and pressure you feel.

6. Positive Thinking

Lastly, positive thinking is a great way to reduce your stress and anxiety and stay more present in the moment. Practicing gratitude and realizing all of the great things in your life can allow you not to feel as overwhelmed by the responsibilities you have.

We have all felt the impacts of stress at some point in our lives, whether it be minor or significant. From work deadlines to school assignments or even paying off the bills, stress appears in many different aspects of our lives.

Short-term stress can make us feel anxious, exhausted, and irritable but is sometimes necessary for productivity and accomplishing our goals. However, chronic stress can have severe impacts on our health and well-being, which ultimately can lead to a shorter life span.

Chronic Stress

Long-term stress has proven to have adverse effects on our health and is much more common than one would imagine. According to WebMD, around 33 percent of people report feeling repeated and extreme stress throughout their daily lives.           

The causes of chronic stress can be anything from financial problems to a high-pressure job, to issues with family or our relationships. There are various ways that stress directly impacts our health, especially over the long term.

Symptoms of Chronic Stress           

There are many indicators that a person may be experiencing chronic stress. If they are overwhelmed and always busy, it may not be that easy to identify the symptoms and admit that they are stress-related. 

One of the most common symptoms of chronic stress is frequent tension headaches. Headaches can occur because when under pressure, you are likely not giving your mind as much oxygen as it needs. The built-up emotions that stress brings to the mind increase muscle tension and can impact our sleep.          

Stress can also increase our general anxiety levels, leaving us on edge and irritable throughout the day. Stress-related anxiety causes rapid breathing, high blood pressure, frequent stomachaches, and a weakened immune system. These impacts on the body leave you at risk for heart attacks and potentially very serious diseases. 

Long-Term Effects          

According to the American Institute of Stress, it is not the stressful situations that can kill you, but how you deal with the stress that affects your health. When your stress is excessive over long periods, you will begin to experience these symptoms and have a high risk of anxiety, depression, and even suicidal thoughts.         

A study done by the Mental Health Foundation discovered that 32 percent of respondents who were experiencing chronic stress admitted to having some form of suicidal thoughts at one point in their lives.           

Heart disease is another common way that stress impacts the body. People often turn to excessive eating, drugs, or alcohol to manage chronic stress, but in reality, this worsens their symptoms and long-term health.

The high blood pressure and cholesterol that results from these decisions can damage the artery walls and eventually lead to life-threatening heart problems. 

Preventing the Effects of Chronic Stress         

Fortunately, there are many ways to overcome chronic stress and prevent it from having lasting impacts on your health. One of the best ways to manage stress is to stay away from alcohol, drugs, and caffeine.           

Having a set daily routine allows the body not to feel as stressed and overwhelmed with responsibilities. Daily routines can also allow you to maintain a healthy lifestyle and make time for exercise each day, even if it means waking up an hour earlier.

Routines also help with maintaining a good sleep pattern and getting the proper amounts of sleep each night. You will not experience problems falling asleep if you go to bed at the same time each night, and your body will get adjusted to waking up early in the morning.           

There are many ways to manage stress and overcome it to prevent the life-threatening impacts that stress can have on the body and your overall health. It is essential to take the necessary steps to avoid these problems and stay mentally and physically healthy for the long-term.

At some point or another, everyone experiences stress throughout their daily lives. Whether it be something as simple as paying the bills each month or having too many responsibilities at work, or something more substantial like divorce or moving to a new place, stress follows us through all aspects of our lives.
Stress is inevitable and can cause many negative impacts on the quality of our lives and even our long-term health. Chronic stress can also occur without us realizing since we are so caught up in the daily motions and responsibilities of our lives.           

By identifying the different things that are causing stress in our daily lives, we can follow specific stress management techniques that are surprisingly simpler than one would expect. Stress management is not one size fits all, and not all methods work the same on every individual, but there are many things to practice to balance and notice our stress levels.

Journaling           

Although it may seem cliché, jotting down the various things that cause us stress and the emotions we deal with daily can significantly decrease our stressors and identify patterns and themes.        

The way to utilize a stress journal is to jot down what you are experiencing when you recognize a stressful situation in your life. You can write down the event or experience that caused your stress, the different emotions you felt going through it, and the way you responded to the situation.         

After a couple of weeks of doing things, you will likely be able to identify the themes where stress is occurring in your life, and a solution may appear sooner than you would think. For example, if each of your stress entries occurred while at work, it could be that your company or the position you are in is causing you more stress than you thought.           

Based on your various journal entries, you will identify ways to manage your stress on your own and adapt your life in order to feel calmer and less overwhelmed. By writing down your stressors, you will also be able to release the emotions rather than feeling like they are bottled up in your mind. This will relieve your brain fog and allow you to focus on the tasks in front of you.

Exercise           

Staying physically active for just a small amount of time each day is one of the best stress management techniques that is widely overlooked. Even though the things that stress you out may feel like they are priority over taking time for exercise, it is a huge stress reliever that is scientifically proven to improve not only your physical health but your mental health.          

Whether it be going on a mindful walk after work, or taking workout classes during a break at work, making time for physical exercise is a great way to relieve and strengthen the mind. You will feel better, which will make the daunting tasks you are stressed about a lot more manageable.

Meditation           

Although meditation may seem like a challenging task that takes a lot of time and effort, it is quite the opposite. Meditation allows you to connect with the mind and attempt to clear it of the different stressors that you experience throughout the day.           

Even just 20 minutes a day, when you first wake up in the morning, is proven to have tons of health benefits and will increase your productivity and alertness throughout the day. Meditation is crucial to the brain and is the best and most important stress management technique. Over time, meditation has a direct link with stress relief and overall calmness.

Some days you can hang out around the house spending quality time with the family and not have a care in the world. Other days, your mind seems to be racing, and nearly everything that’s occurred over the course of the day has only made you feel worse. 

That’s because the body has two major states: A stress state and a relaxation state. Depending on which state you’re currently in, your physical, mental and emotional states will all be vastly different. So, let’s go over what you might experience in each of these states.                                                                                                         

What is the stress state? 

According to the Cleveland Clinic, when you’re in the stress state, you’re in a state of constant alert. Your nervous system continually has the “fight-or-flight” mode activated, and your body and mind are both on edge, just waiting for the next “dangerous” event to occur. 

With extra adrenaline pumping through your body, you might notice that your heart is racing and that your blood pressure has skyrocketed. You might begin to feel some tension building up throughout your body, whether that’s in your muscles, joints, or in the form of a headache. 

You could even make yourself physically sick in the form of nausea, stomach cramping, or even more susceptible to common illnesses like the cold or flu. And forget about sleeping, because the stress and anxiety are also more relentless at night. 

Mentally, you might not be able to focus as well as you usually would. Your thoughts are racing, and it seems like your mind is bouncing around to 20 different ideas in a span of only a few minutes, and there’s nothing that you can do to calm it.

You might snap at people when they approach you and have a lower tolerance for what you’re able to “put up with” during the day. It seems as if the smallest things will set you off, even though you’re usually pretty calm.

What is the relaxation state?

According to the Mayo Clinic, being in the relaxation state involves having relatively low physical and mental tension flooding through your body. If you had to describe how you were feeling, you could probably describe it as “calm.”

Unlike the stress state, your blood pressure and heart rate are both within healthy ranges and, in fact, might be lower than they usually are. That’s because you have far less cortisol (the stress hormone) pumping through your body, which helps to put your body at ease physically.

When you’re relaxed, you might notice that any physical pain or muscle tension that has built up over the last several weeks is either less severe or completely gone. Your body seems to be functioning normally, and you just feel better than ever.

You can finally get to sleep at night, and your stomach and head no longer ache at the thought of going to work, school, or any major event. You’re much easier to associate with, and people aren’t afraid to bring you bad news in fear of how you’d react. 

You can tackle those big projects at work without fretting over every single task involved because you don’t feel as overwhelmed. Plus, you’re more likely to see the positives in even the worst situations that are going on around you.

 Final Thoughts

It’s natural for your body to fluctuate between the stress and relaxation state depending on what’s going on in your life physically, mentally, and emotionally. Though you can’t entirely prevent the stress state from coming on, you can put in the effort to identify your stressors and develop healthy coping strategies.

“Acceptance” is the last of the Five Stages of Grief developed by Elisabeth Kubler Ross & David Kessler. In short, the stage signifies the end of the grieving process and typically allows a person to return to their normal life.

Yet, there’s quite a significant misconception about this stage. So, let’s go over what the “acceptance” stage entails.

Misconception About the Acceptance Stage

Many people assume that the term “acceptance” in this case means that you’re okay with the loss. Yet, that’s not exactly true. Acceptance simply means that you’ve acknowledged that the loss will occur or has occurred.

Once you reach this final stage, you’ll likely experience a wave of calmness or peace. At that point, you’re ready to continue with your life and develop what you consider to be a new sense of normal.

Because of this misconception, others who are handling the same loss might feel you didn’t care all that much. After all, they might begin to wonder why you were able to move past the loss so quickly while they’re still struggling.

Don’t feel guilty about reaching the acceptance stage, especially if you reach it before somebody else who’s also experiencing the loss. Everybody grieves differently, and there’s no timeline on grief.

Creating a “New Life”

Now that you’ve come to terms with the loss, your life will forever be impacted. After all, you can’t expect to return to your pre-loss life without experiencing at least a few minor changes.

So, your new life might entail….

• Getting used to waking up alone or not having a person to reside with if your spouse passed away or you’ve gotten divorced
• Getting used to your new limitations and asking for help if you’ve recently been diagnosed with a medical condition or disability
• Getting used to building new friendships and connections after one of your most important friendships ends
• Getting used to working for a new company or performing different tasks if you’ve lost your beloved job

A lot of it comes down to being comfortable adjusting to the new changes after the loss. It might take a while reaching this stage, but this stage allows you the chance to work through the grief and move on with your life.

Shifting Your Perspective

When you reach this stage, you’re most likely going to notice that your perspective is permanently altered. Rather than thinking about your lost loved one or the tragic loss, you might find yourself reminiscing about happy memories (or positive aspects) instead.

So, instead of thinking about how stressful their last few days were, you might begin to feel thankful that you were able to spend their last few days on Earth with them.

If you’ve gotten divorced, you might conclude that the relationship was toxic and that moving on is best for your emotional and mental health.

When a job or career path comes to an end, a new door will open to an even better employment opportunity that fits your strengths better.

Final Thoughts

The acceptance stage is perhaps the most important stage of grief, but not all people will be able to reach it. It takes a lot of time and emotional anguish to experience the acceptance stage.

You’ll know you’ve reached this stage when you slowly begin to return to normal life without having the grief hold you back. Your perspective will be shifted, and you’ll experience the grief through a new lens: A more positive one.