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What’s The Key to Achieving Workplace Happiness?

So many of us overlook the direct relationship between our body and our mind, according to Yu Dan Shi, author of the book, Come Alive – Live a Life with More Meaning and Joy.

The truth is that when our body isn’t performing well, it’s unlikely we can feel well at an emotional level, added Yu Dan.

Yu Dan cited 2017 research from Australian National University which shows that working longer than 39 hours a week puts your health at risk if you also spend more than 28 hours a week in caring or domestic work.

These people will more likely experience mental illness and symptoms of distress, such as feeling nervous, anxious or down.

“Given many professionals and business owners work more than 40 hours a week, what this tells us is working more is not the answer; we need to work smarter,” said Yu Dan.

“Work-life balance is not a new topic. However, what we seldom explore is the fact that it’s not easy for people to achieve work-life balance – unless they have been taught how.

“We are creatures of habit. We can’t change the way we work or live overnight. It’s a skill.”

The reality is the majority of the workforce has never been taught how to work in a healthier way or how to perform at an optimal level, according to Yu Dan. Most of us have only ever been taught how to work harder.

“I was so burnt out in 2008 that it took an emergency operation to force me to look at things differently. My doctor explicitly told me that my life-threatening illness was the result of stress,” she said.

“To the outside world, I was a positive, strong, resilient mother and leader, but I suffered internally and lacked the tools to manage the situation. I see this happen over and over through my coaching practice, how talented individuals find difficult to cope due to unhealthy working habits.”

Worryingly, the majority of employees have never been taught how to work in a more authentic fashion

According to Yu Dan, there is a limit to how much and how hard we can work. Like a fuel tank, our energy needs to be topped up, or they will run out.

When people work long hours, there is not enough time for rest and renewal. In reality, the faster we know how to recover and renew ourselves, the faster and more consistently we reach the optimal performance. Elite sports people have mastered this approach.

Yu Dan added that over the past 10 years, sleep has become the secret weapon of more and more Olympic competitors. Dr Mark Rosekind, who has helped gold medalists optimise their sleep, explains in an interview with the Huffington Post that science has shown our performance will suffer if we don’t have enough rest.

“Once we understand slowing down creates better performance, I have found people are much more willing to improve how they work and live,” she said.

Yu Dan outlined four daily habits that can make a huge difference to energy, wellbeing and happiness:

Stop reacting
Many people jump into the reacting mode from the moment they get up. If most of our hours are spent reacting, we are likely to feel exhausted and out of control. I have often suggested my clients begin their day with the things they want to achieve first, instead of simply reacting.

Learn to rest
Have you ever felt that two hours of good work is better than 20 hours of poor work? It’s likely that you were rested to do the work. If you feel less motivated to do something, it might be an indication that your energy is running low. Instead of blaming yourself for lacking perseverance, take a break.

Be in nature
Research shows that being in nature refreshes us and increases our cognitive performance. It can be as simple as including a daily walk in your routine. I have often suggested my clients have meetings outside their office, whether in an open café or turn a sitting meeting into a walking meeting.

Do something fun
Research has shown that having fun reduces stress, keeps us energetic, and increases more job satisfaction. When I play with my dog silly at the park, I always walk home feeling much more energetic and happier. On the surface, some activities seem non-productive, when in fact, they provide vital recovery time.

We all want to succeed. But we don’t have to sacrifice our happiness and wellbeing in the process. Once people learn to work and live in a more optimal way, not only they become happier, but also they sustain success for much longer.

21 May 2019
 
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The New Way to Combat Stress at School and Work

By Gina Shaw        WebMD Health News         Reviewed by Arefa Cassoobhoy, MD, MPH

Sept. 24, 2015 – In the cavernous gymnasium at Robert W. Coleman Elementary School in Baltimore, dozens of third, fourth, and fifth-graders sit on yoga mats – legs crossed, eyes closed, palms loosely open and facing upward on their knees.

At the front of the room, a young man guides them through a series of breathing exercises, yoga poses, and meditation. The program’s goal: to show students how to focus better, control anger, and ease stress.

Called the “Holistic Me After-School Program,” it was developed by brothers Ali and Atman Smith and their colleague Andres Gonzalez. Their Holistic Life Foundation has been bringing mindfulness education to the schoolchildren of Baltimore – including this school with a large low-income population, and more far-flung communities – for more than a dozen years.

“It gives them tools to peacefully resolve conflict and manage their stress and their anger,” says Atman Smith. “You can see it in their eyes.”

No longer viewed as just a West Coast fad, mindfulness training is catching on in schools and workplaces across the country.

Dozens of mindfulness programs now serve schools in various states, with the majority on the East and West Coasts.

One of the largest programs, Mindful Schools, says it has trained nearly 10,000 adults from organizations in all 50 U.S. states and 100+ countries, impacting over 300,000 children and adolescents.

“The rate of training has been growing quickly,” says Mindful Schools’ Director of Research Camille Whitney. She says the organization trained nearly 1,100 people just in July 2015.

“Mindfulness is growing … because people are seeing the benefits of this in kids,” says Steven Hickman, PhD, founder and director of the Center for Mindfulness at the University of California, San Diego. “With all the stress they’re under and the distractions they face, it’s helping them calm down and pay attention.”

meditate child

People of All Ages Can Benefit
Google, Target, General Mills, and Aetna are among companies that have made a big investment in these programs. They’re among companies adopting Mindfulness-Based Stress Reduction, an 8-week program teaching mindfulness and gentle yoga originally developed by Jon Kabat-Zinn, Ph.D., founder of the Center for Mindfulness in Medicine, Health Care, and Society at the University of Massachusetts Medical School. The center says that since its inception, more than 22,000 have completed the 8-week program.

And in the world of sports, NFL Super Bowl-winning coach Pete Carroll has used mindfulness training with his team for several years.

What exactly is mindfulness? Programs differ, but in essence it’s a simple form of meditation that involves focusing your attention on your breath as it moves in and out. It also teaches you to focus on the emotions, thoughts, and sensations you’re experiencing in the present moment.

“I started to see a difference in the students’ behaviors,” says Coleman Elementary principal Carlillian Thompson. “Instead of fighting or lashing out, they started using words to solve their problems. Those students who began in the program, who are now middle-school students, are very successful, and they come back and participate in the program also.”

Research shows that the programs have significant benefits for children.

One study found that a group of 194 first- through third-grade children who participated in a 12-week program of breath awareness and yoga improved their attention and social skills and decreased their test anxiety. Another found that three adolescents with conduct disorder (a range of antisocial behaviors) who were trained in mindfulness had a drop in their aggressive behavior. And after a 5-week mindfulness program in a California elementary school, teachers said they noticed improved classroom behavior — paying attention, self-control, participation in activities, and caring and respect for others — that lasted for at least 7 weeks after the program.

Workplace adopters are reporting perks, too. Mark Bertolini, CEO of Aetna, recently told the New York Times that the company’s meditation and yoga classes have led to reports of lower stress levels and an average increase of 62 minutes of productivity per employee per week. The company estimates that is worth $3,000 per employee annually. One study published last year found that a mindfulness-based stress-reduction program used by the Dow Chemical Company led to drops in stress for participants, as well as more resiliency and engagement in work.

Some companies are pursuing mindfulness solely with an eye toward the bottom line, or because they think it’s a fad – “Google’s doing it, so we should too.” “But others are doing it because they want to have happy, satisfied, well employees,” Hickman says. “That’s where it’s going to be sustainable.”

There are other areas, though, where mindfulness is still almost unheard of. “There are still the challenges that public schools face, in people perceiving mindfulness or yoga as being some sort of religious activity, even though it isn’t that by any stretch. It’s simply paying attention,” Hickman says.

Kevin Pokorny, a business consultant and coach in Des Moines, Iowa, recently co-hosted two Mindfulness Summit Dialogues for people in his community. Attendees, about 16 at each session, included people from local businesses and nonprofits, therapists, and people involved in their own mindfulness work.

“This is something pretty new for people here; I think we are really breaking ground in this area,” Pokorny says.

He says he thinks that the legal insurance company ARAG is the only area organization that has a mindfulness program – but he’s hoping that will change soon. “I have integrated mindfulness practices in some of the consulting work with my clients here in Iowa, and they’ve been very receptive.”

Another plus for mindfulness: It can be done virtually anywhere with no equipment at all.

“You don’t need props or supplies, just a person with a desire to practice,” Ali Smith says. “Once you equip a child with these tools, no matter how chaotic their external environment is, they can find a place inside them that’s quiet and calm and peaceful.”

Article Sources 
SOURCES:
Ali Smith, Holistic Life Foundation.
Atman Smith, Holistic Life Foundation.
Andres Gonzalez, Holistic Life Foundation.
Camille Whitney, Mindful Schools.
Steven Hickman, Ph.D., Center for Mindfulness in Medicine, Health Care, and Society, University of California, San Diego.
Center for Mindfulness in Medicine, Health Care, and Society, University of Massachusetts Medical School.
Kevin Pokorny, Pokorny Consulting, Des Moines, Iowa.
Journal of Applied School Psychology.
Journal of Emotional and Behavioral Disorders.
Journal of Child and Family Studies.
Journal of Occupational and Environmental Medicine.
Financial Times.
New York Times.

source: WebMD


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10 Things Science Says Will Make You Happy

Daily habits can affect our well-being. Here are 10 simple actions that research has shown make people feel good.

By Jen Angel / YES! Magazine February 23, 2015

In the last few years, psychologists and researchers have been digging up hard data on a question previously left to philosophers: What makes us happy? Researchers like the father-son team Ed Diener and Robert Biswas-Diener, Stanford psychologist Sonja Lyubomirsky, and ethicist Stephen Post have studied people all over the world to find out how things like money, attitude, culture, memory, health, altruism, and our day-to-day habits affect our well-being. The emerging field of positive psychology is bursting with new findings that suggest your actions can have a significant effect on your happiness and satisfaction with life. Here are 10 scientifically proven strategies for getting happy.

1. Savor Everyday Moments

Pause now and then to smell a rose or watch children at play. Study participants who took time to “savor” ordinary events that they normally hurried through, or to think back on pleasant moments from their day, “showed significant increases in happiness and reductions in depression,” says psychologist Sonja Lyubomirsky.

2. Avoid Comparisons

While keeping up with the Joneses is part of American culture, comparing ourselves with others can be damaging to happiness and self-esteem. Instead of comparing ourselves to others, focusing on our own personal achievement leads to greater satisfaction, according to Lyubomirsky.

3. Put Money Low on the List

People who put money high on their priority list are more at risk for depression, anxiety, and low self-esteem, according to researchers Tim Kasser and Richard Ryan. Their findings hold true across nations and cultures. “The more we seek satisfactions in material goods, the less we find them there,” Ryan says. “The satisfaction has a short half-life — it’s very fleeting.” Money-seekers also score lower on tests of vitality and self-actualization.

4. Have Meaningful Goals

“People who strive for something significant, whether it’s learning a new craft or raising moral children, are far happier than those who don’t have strong dreams or aspirations,” say Ed Diener and Robert Biswas-Diener. “As humans, we actually require a sense of meaning to thrive.” Harvard’s resident happiness professor, Tal Ben-Shahar, agrees, “Happiness lies at the intersection between pleasure and meaning. Whether at work or at home, the goal is to engage in activities that are both personally significant and enjoyable.”

goals

5. Take Initiative at Work

How happy you are at work depends in part on how much initiative you take. Researcher Amy Wrzesniewski says that when we express creativity, help others, suggest improvements, or do additional tasks on the job, we make our work more rewarding and feel more in control.

6. Make Friends, Treasure Family

Happier people tend to have good families, friends, and supportive relationships, say Diener and Biswas-Diener. But it’s not enough to be the life of the party if you’re surrounded by shallow acquaintances. “We don’t just need relationships, we need close ones” that involve understanding and caring.

7. Smile Even When You Don’t Feel Like It

It sounds simple, but it works. “Happy people…see possibilities, opportunities, and success. When they think of the future, they are optimistic, and when they review the past, they tend to savor the high points,” say Diener and Biswas-Diener. Even if you weren’t born looking at the glass as half-full, with practice, a positive outlook can become a habit.

8. Say Thank You Like You Mean It

People who keep gratitude journals on a weekly basis are healthier, more optimistic, and more likely to make progress toward achieving personal goals, according to author Robert Emmons. Research by Martin Seligman, founder of positive psychology, revealed that people who write “gratitude letters” to someone who made a difference in their lives score higher on happiness, and lower on depression — and the effect lasts for weeks.

9. Get Out and Exercise

A Duke University study shows that exercise may be just as effective as drugs in treating depression, without all the side effects and expense. Other research shows that in addition to health benefits, regular exercise offers a sense of accomplishment and opportunity for social interaction, releases feel-good endorphins, and boosts self-esteem.

10. Give It Away, Give It Away Now!

Make altruism and giving part of your life, and be purposeful about it. Researcher Stephen Post says helping a neighbor, volunteering, or donating goods and services results in a “helper’s high,” and you get more health benefits than you would from exercise or quitting smoking. Listening to a friend, passing on your skills, celebrating others’ successes, and forgiveness also contribute to happiness, he says. Researcher Elizabeth Dunn found that those who spend money on others reported much greater happiness than those who spend it on themselves.


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10 Ways To Get What You Want In Life

BY TARA STILES    MAY 30, 2013 

We all spend some time considering what we want and how to get there. We plan, meditate, and take action. Sometimes we succeed, sometimes we wobble, but hopefully we get back on the good foot and keep on doing our thing.

There are a lot of trends and secrets claiming that if you do these five things you’re sure to find success, or if you follow a certain rule book, you’ll achieve all your dreams. Just like yoga, when you move like yourself, and feel into the full range of yourself, you’ll get intuitive, inspired, calm, capable and an incredibly strong and radiant body too.

Moving like you and feeling into you is the practice that delivers all the answers for your life. Trust in that and you’ll get what you want.

Be YOU.



There’s only one YOU on this planet. Take advantage of that. You’re inspiring, creative, intelligent and capable. Spending any energy trying to be like someone else is foolish. Cultivate who you are by working on yourself. Spend time meditating, practicing ease, and becoming the best version of yourself. It’s a process. Allow yourself to room to breathe, grow and change. Never stop growing.

Trust your instincts.

“I feel there are two people inside of me — me and my intuition. If I go against her, she’ll screw me every time, and if I follow her, we get along quite nicely.” -Kim Basinger

Cultivate your intention. Write it down. What is your aim with what you’re doing? Choose your action based whether it fits into your intention. Let your intuition be your guide. Don’t worry about gain; just follow your intuition.

Be nice to people.

“Your Karma is a continuum, part of the process that is happening to you now, not something far away in future life.” – OSHO

This is my favorite one, and it’s important to add that you should be nice to everyone whether you think they can do something for you or not. You’ll feel more connected to yourself and your passion when you start to extend your generosity toward people who can’t offer you anything other than a smile in return.

Work hard.

“Hard work has made it easy. That is my secret. That is why I win. If it were easy everyone would be a champion.” – Nadia Comaneci

No one is going to do the work for you. Find the ease. Work efficiently. Use what you need. Rest what you don’t.

Do what you love.

“If opportunity doesn’t knock, build a door.” —Milton Berle

When you’re doing something you love — no matter what you’d be getting paid or what you think the outcome might be — not only will you enjoy yourself more, but you’ll have a better chance of actually creating a sustainable life. It’s ok to have a job that pays the bills and do what you love as a hobby. Putting pressure on your passion to put a roof over your head can snuff the flame out of your inner fire. Spend your time doing what interests you and your interests may just turn into a business, but don’t worry if the business is small or big. Have fun doing what you love.

If you knock and the door doesn’t open or it’s locked, instead of breaking it down, try another door, or go for a walk and see what else you find.

Listening to Complainers Is Bad for Your Brain

Stop complaining.

“Instead of complaining that the rosebush is full of thorns, be happy that the thorn bush has roses.” – Proverb

If you don’t like how something is, change it. We can’t change everything, but we can do quite a bit about our circumstances when we drop the complaints. You have to like where you are in order to get where you’re going. Get comfortable with who you are and work from there.

Take care of yourself.

“Every human being is the author of his own health or disease.” – Buddha

Your health is a responsibility that is completely in your control. Make time for relaxation, practice and stimulation. Take baths. Read good books. Take long walks. These activities are crucial to your health and your success.

Don’t listen to your critics.

“If I were to try to read, much less answer, all the attacks made on me, this shop might as well be closed for any other business.” – Abraham Lincoln

No need to get wrapped up in what others think of you. Lots of praise and lots of criticism can be the same trap of seeking external approval. Focus on your intention and do the work.

Be patient.

“If I have ever made any valuable discoveries, it has been owing more to patient attention, than to any other talent.” – Isaac Newton

Things might not (and usually don’t) happen with the timing that you want. Patience can be your biggest asset. Cultivate it. Allow space for things to turn out different than your plan. Different might be a lot better, so broaden your perspective.

Have fun.

“If you obey all the rules, you miss all the fun.” – Katharine Hepburn

If you’re not having fun, then what’s the point? Who made the rules? Watch your intention. It could very easily end up on a t-shirt for your next clothing line