The Hello Bar is a simple web toolbar that engages users and communicates a call to action.

Getting The Helm Back When You’re Overwhelmed

Today, it is an honor to have Stephanie Quilao as our guest writer.  Stephanie is the voice behind Back In Skinny Jeans, the wildly pop­u­lar blog all about well­ness on many dif­fer­ent lev­els — with an empha­sis on emo­tional well­ness as a route toward a health­ier body.  She is a ray of sun­shine and a voice of rea­son in our world.   What she writes is enter­tain­ing, lively, and always thought-provoking.  Check out one of her most recent arti­cles:  You Almighty: What Would Your Life Look Like “Wound-Free?”.

For reg­u­lar updates, sub­scribe to her blog here, and and check her out over on Twit­ter as well!

Jump off the tread­mill of life for a few min­utes, grab a glass of water, and enjoy…

Get­ting The Helm Back When You’re Overwhelmed

“I’m not afraid of storms, for I’m learn­ing how to sail my ship.” ~ Louisa May Alcott

overwhelm_life2

We all have days where we feel over­whelmed. You may even feel like you’re a cap­tain who’s lost the helm of his/her ship?  And with all this eco­nomic insta­bil­ity we’re going through, that over­whelmed feel­ing can eas­ily grow pretty quickly with every­thing we have to jug­gle and keep up with.

How­ever, despite this wor­ri­some sen­sa­tion, an upside is that the over­whelm feel­ing we’re feel­ing takes place in our head.  That feel­ing of over­whelm orig­i­nated in our minds usu­ally because of thoughts of lack. At some level, if we can cre­ate this catastrophe-like “story,” that means we can also cre­ate a new story where we get the helm back and calm the waters.  Okay, good!  So how do we do that?  Here are five ways to start:

  • The moment you are con­scious of your lack thoughts, start to rea­son with your mind and say, “Okay, now that we have made a list of every­thing we don’t have or could lose, let’s take equal time to make a list of what we do have and could gain”.  It’s only fair.  Why should the lack thoughts get all the lime­light?  The abun­dance thoughts should get equal time as well, yes?  Start­ing off with the lack thoughts will put you in a bad mood, but end­ing with the “what I have” thoughts will bring you back up so you end feel­ing on an up note.
  • It’s okay to say no.  That over­whelm feel­ing is eas­ier to keep at bay when you set bound­aries with oth­ers and take on only what you can han­dle at one time.  Now I know some of you have a really hard time say­ing no because you can’t stand to see peo­ple dis­ap­pointed or you want to feel like you can always be there for your loved ones, but think about this.  If you are say­ing yes to oth­ers way more than to your­self, how much can you really be present for any­one (includ­ing your­self) if you are spread­ing your­self too thin?
  • So, you want to say no but don’t know how?  Here’s a very sim­ple way to say no, use the eco­nomic cri­sis excuse.  “Oh sorry, wish I could but ya know with the eco­nomic cri­sis and all I’m just try­ing to stay afloat. Maybe next time.”.   Or “Because times are a bit tough, I have to cut back on things like…”.  The eco­nomic cri­sis might as well be use­ful for some­thing, yes?  And besides, how can any­one argue the eco­nomic cri­sis card? Because of the eco­nomic cri­sis, every­one is pinch­ing, cut­ting back, and say­ing no, so this gives you an eas­ier segue to say no as well.
  • Pri­or­i­tize and tackle three things at a time. Take a moment to write down every­thing you need to take care and then num­ber them from 1 to the end # in order of what is most hot or press­ing.  Then focus on the top 3 until com­ple­tion, and then move onto the next 3 on the list. One big list can be very scary and daunt­ing but when you break it into small chunks of 3, the list starts to look way smaller and less threat­en­ing.  Plus, as you plow through the groups of 3, you start feel­ing more imme­di­ate feel­ings of accom­plish­ment which helps to boost your confidence.
  • Slow down!  In our instant grat­i­fi­ca­tion cul­ture, it’s easy to feel like you have to have every­thing done right now at this very instant.  But really, does it?  All that pres­sure is just caus­ing you stress.  Rome wasn’t built in a day.  So why are you putting so much pres­sure on your­self to get every­thing done at light­ning speed.  Take care of the things that do need imme­di­ate atten­tion, but if there are things that can go slower, take that time.  Run­ners learn the art of pac­ing them­selves because they know if you don’t you can injure them­selves or burn out of their energy sup­plies much sooner than expected.  So, pac­ing your­self is good.  The “slow down plan” can make life much more manageable.

There we have five things you can do to help you alle­vi­ate when you start to feel over­whelmed. What oth­ers things have you tried that worked for you when you started feel­ing overwhelmed?

Prepare!

???
Creative Commons License photo credit: kaibara87

“If I had eight hours to chop down a tree, I’d spend six hours sharp­en­ing my ax” ~ Abra­ham Lin­coln

Pre­pare: to make ready before­hand for some pur­pose, use, or activity

Ath­letes do it.  Sports teams do it.  Air­line pilots do it.  Pro­fes­sional speak­ers do it. Musi­cians do it.  Event plan­ners do it.

Suc­cess­ful peo­ple do it.

Pre­pare.

It’s not always fun.  In fact, some­times the hours may seem long.  And it might not feel like you’re mak­ing any progress.  Yet, suc­cess comes from prepa­ra­tion.  The hours you spend prepar­ing make for more pos­i­tive, more uplift­ing, more suc­cess­ful hours in the time when it counts.

Plan for Success

Part of the prepa­ra­tion phase is  plan­ning for suc­cess.  This is about get­ting your­self into a state of belief.  Belief in your­self, and that you can accom­plish the task before you.  To take this one step fur­ther, beyond a belief in your­self, it’s also believ­ing you can be excel­lence.  Jen­nifer addresses this point very well in her post, What Real­ity Have You Cre­ated?, high­lighted by the fact that we see exactly what we tell our­selves is real.

“What­ever the mind can con­ceive and believe, the mind can achieve.” ~ Napoleon Hill

Focus

Dur­ing your prepa­ra­tion, it’s impor­tant to focus.  Focus on what’s impor­tant to know and do.  Just as Mark dis­cusses in Prepar­ing For Your First Triathlon, focus on those things that you’ll need to do to be suc­cess­ful.  Work on them until you feel good about where you are.  Here, the focus is on what needs to be done.  And no mat­ter what it is you’re prepar­ing for, look at both the men­tal and phys­i­cal realms that will need your focus.

Under­stand

Under­stand what you are prepar­ing for.  Ask your­self the ques­tion “Do I know what it is I’m try­ing to accom­plish?”.  Answer it hon­estly.  If your answer doesn’t make sense, or if it seems out of align­ment with what you see the end result is, then focus more on under­stand­ing the scope of what you’re tack­ling.  Some­times tasks/projects/games can be ambigu­ous.  When you encounter ambi­gu­ity, take the time to under­stand.  Under­stand­ing will then lead back to the focus you need to con­tinue on.

Pace Your­self

Prepa­ra­tion isn’t all about see­ing how fast you can get it all done.  It’s more impor­tant to focus on doing it right.    Pre­pare for suc­cess by pac­ing your­self.  This might mean going over one par­tic­u­lar area many times, in an effort to get it “right”.  That’s okay.  Prep time is exactly for that — for smooth­ing out the rough edges.

Suc­ceed

If you do all the steps above, you are ready for the big “game”.  Suc­cess will be wait­ing for you there.  Remem­ber also that at “game” time, as much as you’ve pre­pared, you may still be faced with some­thing you hadn’t thought of.  That’s okay.  You do the best you can given what you know.  Will you suc­ceed?  That’s a ques­tion only you can answer.  Suc­cess is wait­ing.  As Rupal dis­cusses in Find­ing Suc­cess is a Jour­ney, this is a jour­ney we’re on.  And one worth keep­ing at.

Through it all, remem­ber why it is you’re doing these things you’re doing.  What­ever it is, it should be some­thing you want to do.  Evita, in her arti­cle, Human Doings ver­sus Human Beings, says it so well — about focus­ing on being instead of just doing.

Be Great!

Your moment is now!  Find those things in life that have mean­ing to you.  And as you’re get­ting ready to do these things, pre­pare.  Pre­pare and put it all out there on the table.  No regrets!  This is your life.  Be great!

Sunday Thought For The Day


Creative Commons License photo credit: Alanah

When things go wrong, as they some­times will,
When the road you’re trudg­ing seems all uphill,
When the funds are low and the debts are high,
And you want to smile, but you have to sigh,
When care is press­ing you down a bit–
Rest if you must, but don’t you quit.

Life is queer with its twists and turns,
As every one of us some­times learns,
And many a fel­low turns about
When he might have won had he stuck it out.
Don’t give up though the pace seems slow -
You may suc­ceed with another blow.

Often the goal is nearer than
It seems to a faint and fal­ter­ing man;
Often the strug­gler has given up
When he might have cap­tured the victor’s cup;
And he learned too late when the night came down,
How close he was to the golden crown.

Suc­cess is fail­ure turned inside out -
The sil­ver tint in the clouds of doubt,
And you never can tell how close you are,
It might be near when it seems afar;
So stick to the fight when you’re hard­est hit -
It’s when things seem worst that you must not quit.

~ Unknown

Sometimes…Life Beats You Up

Breaking the ice
Creative Commons License photo credit: marcel­ger­main

“Don’t be afraid of oppo­si­tion. Remem­ber, a kite rises against, not with the wind.” ~ Hamil­ton Wright Mabie

Have you ever felt like things just aren’t going your way?  Some­times just moments.  Other times, maybe days.

And you have to some­how deal with these moments before your life can move on.

This too, shall pass.

Today, I’ll share a story from this past weekend.

A busy week­end, I knew it would be.  My first year as the direc­tor of the  bas­ket­ball tour­na­ment for our girls bas­ket­ball pro­gram.  A great team of peo­ple had been assem­bled to bring this all together.  And together, it had come.  After sev­eral months of prepa­ra­tion, the tour­na­ment was upon us.  This would involve two days of non-stop bas­ket­ball for girls in 5th through 8th grade.  Sixty four teams.  Ninety six games.   Two days.

Every­thing was in place.  Sat­ur­day morn­ing came, and besides some minor sched­ul­ing issues, the day began much like I had hoped.  We were off.  And day one con­tin­ued along smoothly.  Sure, there were minor hic­cups along the way.  Much like life, we can plan every­thing out, yet things come up.  And they did.  All minor, though.  Fif­teen hours after the day had begun, we headed home — weary and exhausted, yet also filled with relief in a day done and successful.

Day two.  The younger grades play­ing — 5th and 6th grades.  Fifth grade would be first.  And once again, the day began with minor sched­ul­ing issues, with every­thing else going just as planned.  And I wan­dered between the four courts of bas­ket­ball going on, I checked in with our vol­un­teers, I met with our ref­er­ees.  And then, there I was, meet­ing with our vol­un­teer coör­di­na­tor (my wife) when it happened.

A coach came rush­ing out of one of the gym doors.  By the look, it was obvi­ous some­thing was wrong.  He quickly approached me, and I could eas­ily sense his ten­sion ris­ing.  The ref­eree had ejected him from the game.  For rais­ing his arms.  And girls were get­ting hurt on the floor.  (Note:  I’m not here to pass judg­ment on who was right or wrong in this case)

I quickly went into the gym.  The game was stopped.  Coaches from both teams were out on the floor.  The two referee’s were on the floor.  The whole sit­u­a­tion felt volatile and laced with ten­sion.  I approached the ref­eree.  He was vis­i­bly upset.  I had already heard the coach’s side of the story.  Now I was privy to the referee’s side of the story.  Not all that dif­fer­ent, the two sto­ries were.  In fact, the only real dif­fer­ence was whether or not the girls get­ting hurt was inad­ver­tent or whether it was the result of a foul.  And we have no instant replay…

And this all leads up to…

The ref­eree asked me to address the crowd of the team who had two play­ers leave the game because of injuries (and the team whose coach had been ejected).  My task:  explain the rules, as the ref­eree had called them, so there was no ques­tion as to who was get­ting the ball, and why this had hap­pened.  Being this was the par­ents to the team with the ejected coach, and because these par­ents were already upset with the offi­ci­at­ing — the ref­eree felt it best if I addressed the par­ents.  There was a group of maybe 30–40 peo­ple in the stands.  This shouldn’t be too bad, right?  Just explain the rules, and move on.

Wrong.

As I began to address the crowd, I quickly real­ized the emo­tional state of the whole crowd.  These were their kids out there.  And they all believed the game was get­ting out of con­trol.  (I have no basis for whether it was or not)  As soon as I spoke to them — I was ver­bally “beaten up”.  Yelling.  Scream­ing.  Gnash­ing of teeth.  Fin­ger point­ing.  Looks of dis­gust.  I spent a cou­ple of min­utes attempt­ing to both explain the rules, and to calm the crowd down (it seemed like an hour).  At which point, the game began again, and I licked my wounds and moved off to the side.  I had tried to remain calm, under con­trol, and neu­tral through­out it all.  Did I?  I think so, although I don’t really know for sure, it all hap­pened so fast.

I stayed to observe the rest of the game.  It all went off with­out prob­lem.  After the game, I spoke with peo­ple from both sides — in a fur­ther attempt to assess what had occurred.

The point here being that some­times you’re going to be thrust into sit­u­a­tions that chal­lenge you.   I was pulled into this game, not know­ing what I was get­ting into.  And when I addressed the crowd of peo­ple, I also did not know what to expect.  And I was beaten up.  Ver­bally.  And the truth is, that’s going to hap­pen in life.  Not every moment is going to be rosy.  There will be moments when life beats you up.  When, out of the blue, you’re thrust into a sit­u­a­tion that chal­lenges you at many levels.

Adver­sity.

How do you deal with those moments in your life when things aren’t exactly as you’d like them to be?   What do you do when some adverse sit­u­a­tion presents itself?  Remem­ber that you always have a choice.  You have the choice in how to respond.  How will you?

Sunday Thought For The Day

Love
Creative Commons License photo credit: Shanissinha_

“The best and most beau­ti­ful things in the world can­not be seen or even touched. They must be felt with the heart.” ~ Helen Keller

So Much More Than A Football Game

Note:  If you’re hav­ing trou­ble view­ing this, click here.

“If you change the way you look at things, the things you look at change.” ~ Wayne Dyer

Five min­utes.  Does that seem like a long time?  Not sure you want to give up that amount of time to a video of high school football?

This is a video about a Texas foot­ball game.  And yet, it is so much more than just that.  This is a story of hope.  A story of com­pas­sion.  And a story of caring.

Watch.

Open your heart.

Be inspired.

We have oppor­tu­ni­ties, every day, to do good in our world.  And it’s all about chang­ing the world, one small step at a time.  What one coach did here — one small act of real car­ing — had an affect on so many lives, in very pow­er­ful ways.  And just think of the rip­ple effect, of these peo­ple who were pow­er­fully affected, going out and doing some­thing good because of the way they felt after this game!  Isn’t that amaz­ing, how one small act can just grow and grow — to who knows how big!

Your Turn

How does this video speak to you?   How can you go forth, today,  and really care for the world around you?

“Unless some­one like you cares a whole awful lot, noth­ing is going to get bet­ter. It’s not.” ~ Dr. Seuss

All of you are capa­ble of so much good in this world.  Every­one!  Be that bea­con of hope, today, for some­one who really needs it.  Care, with all your heart…

Note:  Spe­cial thanks to reg­u­lar com­menter Lau­rie for shar­ing this video today.

What Do I Know About Fabric?

Telas de colores -  SMA Guanajuato México 2008 1421
Creative Commons License photo credit: Lucy Nieto

“One’s des­ti­na­tion is never a place, but a new way of see­ing things.” ~ Henry Miller

Please join me today as I stop and watch over the fort at the Cre­ate A Bal­ance com­mu­nity, while Stacey takes a few days off.  We’re talk­ing fab­ric, although it has noth­ing to do with sewing!  Stop over and check out The Fab­ric of Our Lives.

Stacey has built a won­der­ful site around the con­cept of bal­ance in our lives.  Among her many mas­ter­ful pieces, check out:

Hun­gry For Bal­ance Online Retreat — per­fect if you’re look­ing to gain some much needed bal­ance in your life.

Why Focus on Life Bal­ance? — all about lis­ten­ing to our authen­tic voices, and why that’s so important.

Stacey is a wealth of infor­ma­tion when talk­ing about find­ing bal­ance in our lives.  If you don’t already, I encour­age you to sub­scribe to her blog and fol­low her on Twit­ter.

Com­ments are closed.

Sunday Thought For The Day

Jumping in the Beach / Saltando en la Playa
Creative Commons License photo credit: TuTu­WoN

“Be under­stand­ing to your ene­mies.
Be loyal to your friends.

Be strong enough to face the world each day.
Be weak enough to know you can­not do every­thing alone.

Be gen­er­ous to those who need your help.
Be fru­gal with that you need yourself.

Be wise enough to know that you do not know every­thing.
Be fool­ish enough to believe in miracles.

Be will­ing to share your joys.
Be will­ing to share the sor­rows of others.

Be a leader when you see a path oth­ers have missed.
Be a fol­lower when you are shrouded by the mists of uncertainty.

Be first to con­grat­u­late an oppo­nent who suc­ceeds.
Be last to crit­i­cize a col­league who fails.

Be sure where your next step will fall, so that you will not tum­ble.
Be sure of your final des­ti­na­tion, in case you are going the wrong way.

Be lov­ing to those who love you.
Be lov­ing to those who do not love you; they may change.

Above all, be your­self. ” ~ Author Unknown

Smile!

“If you don’t have a smile, I’ll give you one of mine.” ~ Author Unknown

Smile — it’s good for you! Have you ever heard that?  Is it, though, really any bet­ter than a straight face, or even frown­ing? Accord­ing to a study from the Novem­ber 2004 issue of Gen­eral Psy­chi­a­try, elderly peo­ple, who main­tained an opti­mistic out­look, were less likely to die than those with a more pes­simistic out­look.  The study was con­ducted on a group of adults rang­ing from 65– to 85– years old.  And among this group, the peo­ple with opti­mistic out­looks were 55 per­cent less likely to die from all causes than those with more pes­simistic out­look.  And, after adjust­ing these num­bers for other fac­tors (smok­ing sta­tus, alco­hol con­sump­tion, phys­i­cal activ­ity, and other health mea­sures), the opti­mistic peo­ple were 71 per­cent less likely to die than the pes­simistic people.

“Every time you smile at some­one, it is an action of love, a gift to that per­son, a beau­ti­ful thing.” ~ Mother Teresa

Does that mean that smil­ing will make your life longer and more ful­fill­ing?  No.  There are no guar­an­tees, of course.  Still, as long as we’re here, isn’t it bet­ter to just feel more gen­uinely happy?  I think so! We all can choose how we live our lives.  One of those choices is our gen­eral out­look we have.  What do you por­tray?  What do you want to portray?

“Because of your smile, you make life more beau­ti­ful.” ~ Thich Nhat Hanh

Today.  Try to be gen­uinely happy.  Maybe you are already.  Still, see if there’s a way you can offer even just one more smile to the world.   You.  You can shine a light for oth­ers, just through the sim­ple act of a smile. silly-faces003

Some days, maybe you just feel like frown­ing.  Maybe some­thing ‘bad’ has hap­pened.  A loss of some sort.  Maybe you did some­thing you’re not proud of.  Maybe the cop stopped you for speed­ing, and wrote you a ticket.   Maybe you stubbed your toe get­ting out of bed.  A myr­iad of possibilities.

“Turn that frown upside down.” ~ Author Unknown

As bad as life may seem, as much as we may think “woe is me”, we really have it pretty good.  Each one of us.  Can you think of any­one who is worse off than you right now?  I’m sure you prob­a­bly can.  And that there is rea­son enough for us to cheer up, and be happy.  It’s our oppor­tu­nity to give a lit­tle of this opti­mism away. pic0005

“I live by this credo: Have a lit­tle laugh at life and look around you for hap­pi­ness instead of sad­ness. Laugh­ter has always brought me out of unhappy sit­u­a­tions. Even in your dark­est moment, you usu­ally can find some­thing to laugh about if you try hard enough.” ~ Red Skelton

Spread some hap­pi­ness today!  Offer a smile to those around you!  Show off your teeth!  You may just live a lit­tle longer, and you’ll surely enjoy the time you have much more.  And isn’t that really a big part of it all any­way?  Gen­uinely enjoy your days…all that they offer. How do you want those days to be lived? Sure, there will be days where we need to be seri­ous.  Where we need to put on our “game face”.  In all of that, though, we can still smile. img_5278

And some days… Be goofy!  Act silly! And always… Love life…

Sunday Thought For The Day

[ps. 23]
Creative Commons License photo credit: dove­tailpho­tog­ra­phy

“The Lord is my shep­herd; I shall not want.

He makes me lie down in green pas­tures.
He leads me beside still waters.

He restores my soul.
He leads me in paths of right­eous­ness
for his name’s sake.

Even though I walk through the val­ley of the shadow of death,
I will fear no evil,
for you are with me;
your rod and your staff,
they com­fort me.

You pre­pare a table before me
in the pres­ence of my ene­mies;
you anoint my head with oil;
my cup overflows.

Surely good­ness and mercy shall fol­low me
all the days of my life,
and I shall dwell in the house of the Lord
forever.”

~ Psalm 23, the Bible