Dumb Little Man | Tips for Life

Did you know that a recent Stanford University study conducted by cellular biologist Dr. Bruce Lipton concluded that “over 95% of all illnesses occur because of stress in the body’s autonomic nervous system”?

Did you also know that stress can seriously accelerate the rate at which you age because of the incredible strain it puts on your body?

Stress was already at alarming levels before these past few months, but it’s now at critical levels for so many of us. There is no escaping the media coverage of the planet's recent economical debacles and everyone, at some point, will feel some pain in their pocketbook.

So many people have lost the value of their homes, or they’ve lost their homes due to hurricanes, fires or bankruptcy, they’ve lost the value of their life savings and in some cases they’ve even lost their jobs to recent cutbacks. It’s quite unsettling to hear financial experts compare this period to the crisis of 1929 and it’s equally scary to hear the head of the most powerful country in the world sound the alarm on the current financial situation.

Most of us have never (EVER) thought about how dangerous stress can be to our health and very few of us make the conscious effort to manage stress so it doesn’t take over our lives.

Normal levels of stress won’t harm you, but high levels of stress can lead to these negative health conditions:

• Heart palpitations
  
• Panic/anxiety attacks
  
• Chest pain
  
• Dizziness
  
• Depression
  
• Irritable bowel syndrome
  
• Spastic colon
  
• Hypoglycemia (low blood sugar)
  
• Chronic fatigue (constant tiredness)
  
• Chronic headaches
  
• Insomnia
  
• PMS - Premenstrual tension
  

Stress can also change your personality and affect how you interact and deal with others. When you look at problems like anger, irritability, aggressiveness, verbal abuse, mood swings and road rage, you can see how they can be brought on by too much stress in your life.

When stress gets out of hand, it’s time to find practical ways to slow down and lower your stress levels.

I know that money is tight for a lot of us, so I’ve compiled a list of 10 easy and free stress-reducing activities you can do right now to help lower your negative stress levels:

1. Turn off the TV: This might sound obvious but watching the financial news channels all day long will only increase your stress level since they report on the latest downs in the stock market on a minute-by-minute base.
   


2. Go for a walk: This time of the year is so precious, especially if you live in an area with tons of trees. Take time to reconnect with Mother Nature and take time to escape from all the bad news.
   


3. Call up a friend: Sometimes, just the fact of spending time with a friend over a cup of coffee or a walk can make a huge difference to the way you feel. Don’t underestimate the power of human contact and friendship when times are difficult.
   


4. Take advantage of free events: Each city has a list of weekly free activities that are open to the public. Grab a newspaper and find out which ones might interest you and go out there and discover something new!
   


5. Hang out at your favorite bookstore: This is an activity I’ve always enjoyed so much. You can spend hours just browsing and looking at the latest books. Who knows, this might spark your creative juices!
   


6. De-clutter your home: Most North Americans have closets and even garages filled with products that they’ve bought and never used. In many cases, a lot of us still have sales tags on items that are just sitting there. This might be the perfect time to clean up your home and organize a garage sale or you take your clothing to secondhand stores. Remember that someone’s junk is someone else’s treasure. Also, because times are tougher, many people will turn to secondhand stores and garage sales to find affordable items for themselves or to give as gifts during the Holidays.


7. Treat yourself to a hot bubble bath by candlelight: This is such a relaxing activity. If you take as little as thirty minutes to soak away your worries, you’ll feel like a new person.


8. Bake your favorite cookies or your favorite cake: Nothing is more comforting than homemade desserts and cookies. Why not take time to make some and take the time to enjoy them. The activity of baking will get your mind off of things and your hands working. Now, you might have to buy a few extra ingredients that you don’t usually store in your pantry, but this stress-reducing activity should not cost you much.
   
   Note: If you are stresses everyday, please don't eat a cake everyday. This is for occasional use only!
   


9. Brew a special cup of tea or coffee and sit down in your favorite chair: Grab a book or your favorite hobby magazine and take some “me” time. Even if you’re able to take 30 minutes of “me” time while the kids are away at their piano lessons … this will do you a world of good.


10. Update your photo album: We usually take photos of the happy times we want to remember. By updating your photo album and putting in recent photos you’ve not had the time to file yet, you can be transported to those times where you were happy and smiling. The feeling from this activity will surely lift your spirits and lower your stress levels.

Sometimes the simplest things can be extremely effective and because there is no (or little) investment of money, you can start putting these stress-busters to effect immediately!

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I know you're out there. I can feel you now. I know that you're afraid... you're afraid of us. You're afraid of change. I don't know the future. I didn't come here to tell you how this is going to end. I came here to tell you how it's going to begin. I'm going to hang up this phone, and then I'm going to show these people what you don't want them to see. I'm going to show them a world without you. A world without rules and controls, without borders or boundaries. A world where anything is possible. Where we go from there is a choice I leave to you. -Neo, The Matrix

The other day I was watching The Matrix for what was probably the 30th time; it is easily one of my favorites. In fact, I'd say that The Matrix is one of my top 5 personal development resources. Really. Upon detailed examination, the movie provides us with countless personal development lessons and metaphors for life.

I’m not going to tell you what the matrix is because nobody can really do that. It’s something you have to experience for yourself. But I can hopefully make you somewhat aware of the fact that the matrix has you because awareness is the first step towards breaking free.

1. You’ll believe it when you see it.
   If you operate from the idea that you’ll believe it when you see it, then you’re a long way from unplugging. A core lesson of this movie is that you’ll see exactly what you believe. In fact, if you only did one thing to advance your development, choosing empowering beliefs would be the most valuable thing you could do.


2. Your purchases are status symbols.
   If you purchase nice cars, designer labels, and other expensive items because you want to have other people complement you, think you are cool or anything along those lines, then you’re really not in control of your life. You’re letting the approval of others dictate your purchases. There’s nothing at all wrong with having these things but only if you genuinely enjoy them and want them for your own personal fulfillment.


3. Excessive concern with approval.
   While this is similar to the above it extends beyond what you purchase. Many people take actions in their personal lives solely based on the approval of others. Yet, the ultimate irony is that trying so hard to gain the approval of others is exactly what makes them think less of you.


4. You follow the herd.
   Conformity is overrated. The most successful people in society have been willing to go out on a limb, go against the herd. In the end the herd ends up following them. Be a leader, not a follower.


5. You never want to rock the boat.
   Some people are so afraid of conflict that their opinion is never heard. I used to be completely afraid of conflict. The downside to holding it all in is that you eventually explode. Rock the boat every now and then and your ride through life will be much smoother.


6. You believe in fate.
   If you believe in fate then you believe in some unexplainable force that controls your life. There’s no predestined life that you’re supposed to have. You are the architect of your life, and your beliefs are the blueprint.


7. You are a victim.
   The victim mentality is one that unfortunately is somewhat supported by members of society. People always tell you how bad they feel for you, how sorry they are. I’m all for sympathy and being kind to people, but when you decide to wallow in all of this, you become a victim. Victims are slaves to the matrix. Others accept what happened and move on.


8. You don’t make your own decisions.
   I’ve grown up in a community where kids are often told from an early age that the most noble profession they can pursue is becoming a doctor. I always wonder how many of these people really wanted to be doctors, and how many of their parents decided for them at an early age, and eventually a decision their parents made became their decision. This is just one of many areas in life where people don’t make their own decisions. Decide what YOU want.


9. You’re a slave to your emotions.
   Emotions can be both empowering and detrimental. When you don’t learn to control your emotions then you tend to let them control you. It’s just one more area where you are not in control.


10. You’re completely unaware of any of the above.
    Awareness is really the beginning of freeing yourself from the limitations of the matrix. The average person is living in a reality that is a reflection of the ideas and images in the world around them, rather than a reflection of what’s in their own mind.

The matrix is nothing more than a system of beliefs, social constructs, and programs designed to hold you back from reaching your full potential. Hopefully the advice above will help you begin to unplug. Free your mind, be peaceful, be patient, and the rest will follow.

Written on 10/15/2009 by Srinivas Rao. Srinivas is a volunteer for the Quality of Life Project. The website shares best practices on getting the most out of life from well known types like Richard Branson and Tom Skerritt to lesser known but equally interesting individuals. The mission of the organization is to help people live more enjoyable, purposeful and contented lives. Srinivas also writes at www.theskooloflife.com.

Photo Credit: Now I'm Always Smiling

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As a business owner, sales person, or marketer, you should always be trying to find ways to drum up more business – especially with the current economic climate. Each dollar that you spend on marketing and advertising should show a return on your investment and produce results that can help increase your bottom line. Easy enough right?

While recent times have made many businesses tighten their belts on their spending, it’s extremely important to the success of your company to keep marketing your business in order to gain new customers and continue to generate revenue.

Luckily for marketers and business owners, there are several ways you can very affordably advertise your services and products online (many of which are free). Let's go through a handful of them.

Twitter, Facebook & Social Sites
Connecting with your customers or potential customers is more important than ever. Take part in the conversations people are having about your industry or business by interacting with them on social networks.
Where to start: Twitter, Facebook, MySpace, LinkedIn

Tips & Resources:
· 50 Ideas on Using Twitter for Business
· 32 Ways to Use Facebook for Business
· Using LinkedIn As a Small Business Owner

Video
Whether you’re promoting products or offering your services, creating videos is an excellent way to attract new customers. Additionally, videos have a tendency to go viral and quickly reach a large audience.

Where to start: YouTube

Tips & Resources:
· YouTube Marketing – 11 Terrific Ways to Promote Your Business on YouTube
· How to use video to promote your small business
· How to Produce “Business-Quality” Online Video on a Small Business Budget

Blogs & Forums
Similar to social networks, blogs and forums are a great place to take part in creating a dialogue. You want to be resourceful, really help people, and provide valuable information in order to gain the maximum benefits of these mediums.

Where to start: Google Blog Search & Forums Relevant to Your Business
Tips & Resources: 10 Rules For Driving Traffic Using Forums

Press Releases
A great way to gain new customers is by creating press releases about your services, products, or business. Try and stay away from highly commercial press releases that simply show your company in a positive light. Instead, focus on a unique angle that will draw visitors’ attention to something you are doing or an interesting aspect of your business.

Tips & Resources:
· The New Rules of PR (PDF – 21 pages)
· 20+ Free Press Release Distribution Sites
· Online Press Release Checklist

Local Resource Sites & Classifieds
If you’re an offline business that is looking to promote your company, ensure that you are listed in all of the sites that relate to your local area. These can include newspaper sites, local portals or hubs, classifieds, and national sites that focus on local businesses like Yelp, CitySearch, or Yellow Page directories.

Where to start: Yelp, CitySearch, SuperPages.com, Google Local & Yahoo! Local, & Craigslist

Tips & Resources:
· List your business on Google Maps, Yahoo Local & More
· GetListed.org
· Local Search Ranking Factors
· A Look at Important Local Business Listing Attributes

Email Newsletters
Not only will building an email list help you connect more often with your customers, it is a great way to promote people who are extremely interested in your products or services. This can be one of your most powerful online marketing tools because you become less reliant on search engines and other ways of generating traffic to your site.

Where to start: Constant Contact, MailChimp, Aweber, and iContact

Tips & Resources:
· 5 Common Newbie Mistakes
· Choosing An Email Newsletter Provider
· 50 Ways to Get Email Newsletter Subscribers

Contests & Giveaways
To be successful with contests and giveaways, you need to give people things that are valuable and relate to your business or industry. The great thing about contests is that you can give your own products away and your only out-of-pocket expense will be your hard costs for the product(s)
Where to start: Promote them on blogs, forums, press releases, video, and newsletters

Tips & Resources:
· Anatomy of a Successful Blog Contest
· 14 tips for Twitter contests that build followers and brand visibility

+1 Bonus Tip: Start a Blog
One of the most beneficial and inexpensive ways to promote your site online is by creating a blog that compliments your business’ services and products. Not only does it give a chance for you to talk about new happenings in your industry, but it allows you to start connecting with people on your site – where you can promote your own business as much as you want.

Where to start: WordPress, Blogger, TypePad

Tips & Resources:
· Freelancers: Here’s Why You Need a Blog
· Does Your Company Need a Blog?

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Whether it's because we're unorganized, unmotivated, or simply over-tasked, we’re all too busy. If I were to ask you to dedicate an extra hour each day for something, you'd laugh and call me crazy. However, what if I asked for a fraction of that? What if I wanted 30 minutes of your day and promised that the time investment would actually increase your productivity each day? Not only that, but you'd potentially live longer, perhaps be happier, and definitely have more energy.

That doesn't sound like a bad deal. A little prep work, a small time investment, and loads of new attitudes and productivity gains. Where is the catch?

Ha! Good question. The catch is that you have to take a little action - and the sooner the better. As Edward Stanley said:

Those who think they have not time for bodily exercise will sooner or later have to find time for illness.

I know, a new episode of Dancing with the Stars is on, but listen up; this is an important message because even a small change to your habits can equal a complete reversal to your health.

So how can we find time to lead a healthier lifestyle? Here are five ways:

1. Apply the 80/20 Principle
   Okay, you have a busy life. It’s unrealistic for you to spend an hour every night cooking dinner from scratch. But that doesn’t mean ditching any attempt at having a healthy evening meal. Instead of getting take-out or surviving on frozen pizza, how about making a stir-fry from some ready-prepared veggies, some quick-cook noodles and some fresh prawns or cooked chicken? It’ll only take you ten minutes.
   
   Look for other areas of your health where you can get 80% of the health benefits from 20% of the time investment. If driving to the gym, getting changed, working out and showering takes up far too much of your evening ... why not go for a 30 minute walk in your lunch hour instead?


2. Fit Exercise Around Your Day
   I’m a big believer in fitting exercise around the rest of life. Aim to be active for at least 30 minutes per day (an hour is better). Cycling to work, walking or jogging in your lunch hour, taking a stroll round the local park with your partner in the evening, vacuuming the house, playing Frisbee with the kids... they all count.
   
   You don’t need to be working out in a gym, or following a strenuous jogging program, in order to see real health benefits.


3. Get Up Fifteen Minutes Early
   Don’t groan. Setting your alarm clock fifteen minutes earlier won’t make a huge difference to how awake you feel in the morning – but it could give you that vital time you need to prepare (and eat) a healthy breakfast, and to brown-bag lunch ... saving you from the greasy canteen food or the local fast food joint at work.
   
   Fifteen minutes is plenty of time to manage some of these:
   
   
   • Measure out a sensible serving of cereal (you’ll be surprised how little 40g is), add milk, and eat!
   
   
   • Make sandwiches for lunch, using lean meat, low-fat spread and veggies.
   
   
   • Sit quietly and think about the day ahead: how can you fit in some exercise? What food-related temptations are likely to arise?
   
   
   • Plan what you’re eating in the evening: get meat out of the freezer to defrost, if necessary, and check stocks of other ingredients in case you need to run by the store on the way home.


4. Add One New Thing Each Week
   When you’re already very busy, overhauling your lifestyle can seem like an overwhelming challenge. Don’t see it as an all-or-nothing endeavor. Try making small, incremental changes.
   
   Find a way to exercise for just fifteen minutes a day, every day, for a couple of weeks – then increase this to thirty minutes.
   
   Try cooking one extra night each week, or taking a brown-bagged lunch three days a week. Don’t focus on being perfect, just keep making small changes and you will reach your goals.


5. Make Changes That Don’t Take Any Time
   If you really can’t squeeze an extra fifteen minutes into your day, the easiest way to get healthier is to find ways to make changes that take no extra time at all.
   
   It doesn’t take any longer to buy and use wholewheat or oatmeal bread instead of white bread. It doesn’t take any longer to drink a diet soda (or better, water) instead of a full-sugar soda.
   
   In some cases, the healthier option might be faster. You save time if you just get a glass of water instead of making a pot of coffee. You save time if you skip dessert and get straight back into work or a hobby. You save time if you eat cereal on the weekend, instead of a fry up.

How could you live more healthily, without using up a chunk of vital time? Are you going to try any of the tips above – or do you have your own ideas to add to the list?

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When setting goals, checking off items on the to-do list, or simply going to the grocery store, bumps are bound to come up along the way. Clearly I don't have to tell you that; the challenges we face everyday are not uncommon. What I want to question is a little deeper than that: Is your mind causing these bumps? Are you setting yourself up for a rocky road?

"One reason why people don’t achieve their goals is because they don’t know what part of them choose the goal.” ~ John Kehoe

The best way to keep things smooth along your journey is to start by recognizing the great trickster that triggers these speed bumps - your brain!

Here are 5 ways to recognize when your mindset is holding you back:

#5: Lots of reasons and excuses show up.
Maybe you've had a goal to lose weight. You know there isn't any "secret" to loosing weight. The real secret to losing weight is to get your butt to the gym and stop eating so much; but following through takes more than will power - so you never bother to go.

If you're mind is making up excuses to stop you from doing what you know you should be doing, then recognize that this is the great trickster at work. That mass of molecules between your ears doesn't like change - so it's going to do whatever it can to trick you into staying the same. Just ask yourself who's in really in control here: you or your mind?

#4: Lack of Consistency or Self Discipline.
I'm not a big fan of the term "self-discipline" because in my opinion it implies that self-discipline is work and it really isn't. Self discipline just requires additional thinking. It means thinking about what you want and then going out and doing what's necessary to get it.

One way to do that is by intentionally creating your day. Instead of letting your day create you, you create it. There's no magic here, just a simple system. Start by crafting a daily plan. Craft a plan everyday by writing out the 5 most important actions you'll take that day. Do this everyday and you'll be on your way to greatness.

#3: The words "I can't" show up.
Maybe you're really determined - you don't spew reasons or excuses - you just do what you need to do. You're consistent and you get results. But maybe, just maybe you get to the point where you hit a wall - a stumbling block, or an obstacle, and this little voice peeps up that says, "I can't."

That little voice can transform a resourceful person into a frustrated and defeated person. Yes, the mind has that much power.

This tiny little voice comes from a deeper level. It comes from not being worthy or not being good enough. At some point you've got let go of these old ways of thinking because they don't support you. The real question you want to ask yourself is this: If you're not worthy enough now, then when will you be?

#2: Feelings of Doubt or Uncertainty
If you set goals that break new ground and take you to higher levels of performance then you're bound to feel doubtful at times. You're breaking new ground and starting something completely new so it can be awkward at first.

But if you're going to persist and achieve your goals then you've got to overcome these feelings of doubt. You want to expect good things in your life.

"If you do not expect it, you will not find the unexpected, for it is hard to find and difficult." ~ Heraclitus, 500 B.C.

You want to put yourself in a state of expectation. Because when you expect good things, they usually show up.

#1: Self-Sabotage
See the video I put together for this last way to recognize when your mind is holding you back:

Written on 10/12/2009 by Steve Martile. Steve is a Life Direction Coach and the creator of Freedom Education - Mind Power for Your Personal Growth. He is also the author of the ebook that you can download here: The Genius Within YOU.

Photo Credit: Scarleth White

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