Top 10 ...

•   Ways to Handle Adversity
•   Ways to Feel Good About Your Body
•   Ways to Get a Good Night's Sleep  
•   Ways to Have a Great Day
•   Ways to Build A Positive Attitude
•   Questions to Ask Yourself
•   Ways to Stay in Today
•   Warning Signs of Stress




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Top 10 Ways To Handle Adversity

We've all experienced difficult times, often through events and circumstances that are outside our control. Here are ten suggestions for dealing with adversity.

1. Take responsibility. Assume an "I can do something" attitude rather than pointing fingers and placing blame. If nothing else, you can control your own response to the situation.
2. Limit the focus. Don't let the problem become all encompassing. When you compartmentalize the difficulty you can focus on a solution.
3. Be optimistic. The ultimate belief in life as positive, even with hard times and troubles, will result in positive behaviors and positive actions.
4. Think creatively. Approach the problem from new and different directions. Trust your creativity.
5. Have courage. Having courage doesn't mean you're not afraid. It means you don't let fear get in the way of doing what you need to do.
6. Take action. Rather than rolling over in the midst of tough times, determine what action you can take and do it. Handling the day-to-day details can keep you from getting bogged down in the mud of adversity.
7. Take the long-range view. Remember "this too shall pass." Recount other times when you have overcome challenges.
8. Maintain a sense of humor. Even in the darkest times, laughter can help ease the pain.
9. Get support. No need to do it alone. Ask for help.
10. Don't quit. Among all the human qualities that allow us to overcome adversity, persistence may be the greatest.

© 2002 Reeves Communications

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1. When you look in a mirror, make sure to notice and remind yourself of what you like about your appearance. This may take some time and practice.
2. When you find yourself being critical of your appearance in the mirror, force yourself to turn away. Say firmly, "Body, you are mine. I like you."
3. Break the habit of comparing yourself to others in terms of appearance.
4. Don't criticize or comment on other women's appearances.
5. Learn to dress comfortably rather than "fashionably."
6. When you meet others, focus on something besides your appearance. Strive to be interesting, nurturing, witty, a good listener, and empathic.
7. Pay attention to the way media depictions of women influence your self-image, and stay away from media that makes you feel badly about your body and appearance.
8. Compliment girls and women for other things besides their physical appearance.
9. Learn to value yourself for other things besides your appearance. Keep track of your accomplishments and successes and remind yourself of them often.
10. Develop other interests besides your appearance. Focus on skills or activities that have nothing to do with your appearance.

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Top 10 Ways to Get a Good Night's Sleep:

Seldom does time pass more slowly than when insomnia joins us in our beds. Sleeplessness can have both physical and emotional roots. Health problems, what we eat or drink, stress, or depression can get in the way of a peaceful night's rest.

Following are suggestions that might help you get to sleep and stay asleep.

1. Structure your sleep. Try to go to bed and arise at the same times every day.
2. Create a soothing bedtime routine. Watching the news or reading the latest page-turner are not good sleep inducers.
3. Keep your bedroom quiet, dark and cool and your feet warm.
4. Exercise during the day, but not within several hours of bedtime.
5. Avoid caffeine within at least 3-6 hours of bedtime (longer if you're caffeine sensitive). Nicotine, sugary snacks and alcohol can also cause wakefulness.
6. If you do nap during the day, limit your sleep to 20 minutes.
7. If worries keep you awake, try writing your concerns down. Also list possible solutions.
8. Head potential anxieties off at the bedroom door; organize what you need for the next day.
9. Don't work, eat or watch TV in bed. Keep your sleeping place for sleep.
10. Cover your clock so you can't see the time if you wake up in the night. Figuring how much sleep you're missing intensifies the wee-hours stress.

(If insomnia is a persistent problem, you may need to seek professional help.)

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Along about the advent of the happy face, people began saying to one another, "Have a nice day." And nice is, well, nice. But what about have a Great Day. One of those days where things go right, a day when we accomplish something that makes us feel really good about ourselves, a day we connect with people in meaningful ways. A day to experience joy.

Of course, not every day can be a great day, but the following ten tips can transform what might be an ordinary day into something that verges on great.

1. Start off with a plan.
   Ask yourself what one thing can you do that will build toward creating a great day.
   
   
2. Be mindful.
   Throughout the day, be present in all that you do.
   
   
3. Do first things first.
   Give priority to the important.
   
   
4. Spend time with those you love.
   If you can't be together in person, call or write a letter or email. Connect.
   
   
5. Lighten up!
   Find time to play and enjoy yourself.
   
   
6. Give yourself something nice.
   Eat something you love for lunch, gift yourself with a bunch of flowers or a shoeshine. Take a walk in the sun.
   
   
7. Learn something new.
   
   
8. Complete one thing.
   Do something you've been meaning to do; finish a project or a task.
   
   
9. Do something good for, or give something to someone, anonymously.
   
   
10. Be, instead of Do.
    Allow yourself time without needing to fill it. Be a human be-ing, rather than a human Do-ing.
    

Have a Great Day!

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Attitude can affect how we feel and how others respond to us. A positive attitude can impact our physical health and emotional well being, make hard things easier and easy things more fun. This is not to say that a positive attitude is a magic potion that will ward off any problems, but an optimistic outlook helps people work through the rough times with a belief in themselves and trust in the ultimate good. Try these ten suggestions for building and maintaining a positive attitude.

1. Associate with positive people.
   
   
2. Take some action every day toward accomplishing a goal.
   
   
3. Eat fresh, healthy food; exercise your body and your mind.
   
   
4. Make a gratitude list.
   
   
5. Do something kind for someone or the planet.
   
   
6. Notice something beautiful every day.
   
   
7. Turn off bad news-radio, television, and newspaper.
   
   
8. Look for what's right instead of what's wrong.
   
   
9. Celebrate the ordinary things.
   
   
10. For every no, say five yeses.
    
    

Top 10 Questions to Ask Yourself:

Just like doing maintenance on your car to keep it running well, it's a good idea to do a personal check-in to keep yourself on track. Use your journal if you keep one, or just clip these questions, or copy them down for a regular check-in.

1. Is there something I need to do that I haven't done?
   If an action needs to be taken and you're not taking it, ask yourself what's in the way.
   
   
2. Am I resisting something?
   Sometimes that which we resist most is that which can provide the greatest opportunity for growth.
   
   
3. Am I holding onto something I need to let go of?
   Letting go can be difficult, but it's the only way to move forward.
   
   
4. Am I repeating old patterns?
   Do the same problems or situations show up wearing different clothes? If so, it might be time to dig deep into the bottom of this closet.
   
   
5. Is there something for me to learn here?
   Resistance, holding on, repeating harmful or unsatisfying patterns almost always hold a life lesson.
   
   
6. Am I staying in the present?
   Time spent regretting the past and worrying about the future is time lost to the present.
   
   
7. Am I asking for what I need and want?
   Do I act as my own advocate?
   
   
8. Am I taking good care of myself?
   Check in with the physical, intellectual, emotional and spiritual aspects of your life.
   
   
9. Am I at peace with people, places and things in my life?
   Being at peace means being in balance.
   
   
10. Am I having fun at least some of the time?
    Don't forget to laugh.
    

Top 10 Ways to Stay in Today:

"Most of the time, we are lost in the past or carried away by the future," says Thich Nhat Hanh, a Buddhist monk and poet. Staying in today will bring a more peaceful, joy-filled life. Try these ten ways.

1. Be present in the present.
   Pay attention to the details: Notice the food you eat, the sun on your back, the quality of the light; literally stop to smell the roses.
   
   
2. Make a list of what you want to accomplish today.
   List only the portion of a major project that can be completed today. Include pleasures as well as tasks.
   
   
3. Concentrate on the task at hand, not the outcome.
   Give it your best, knowing there is no perfect outcome.
   
   
4. Write "morning pages," author Julia Cameron's method to empty your mind of worry and chatter.
   Three pages every morning, first thing.
   
   
5. Let thoughts and feelings come and go without judging them.
   Neither cling to nor reject them.
   
   
6. Don't hang onto mistakes.
   Fix what needs fixing then move on.
   
   
7. Make notes to yourself.
   When you think of something you don't want to forget, jot it down. Don't try to juggle everything in your mind.
   
   
8. Be where you are.
   When you find yourself drifting off elsewhere, a gentle reminder to "be present" can help.
   
   
9. Take a moment to transition yourself from place to place and task to task.
   
   
10. Let go of the past.
    Make amends, forgive, grieve. Ask for help if you're unable to let go.
    
    

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10 Warning Signs of Stress

For all its bad reputation, stress isn't necessarily a negative thing. It's a response from your body to changes in your life. "Good" things can cause stress as frequently as "bad." The stress created by getting that new job or the arrival of a baby can take its toll just as much as that caused by losing someone you care about or getting laid off from work.

Following are ten warning signs of stress. Simple stress reduction techniques such as meditation, deep breathing, relaxation or exercise may be able to reduce these symptoms.

1. Fatigue or exhaustion that is interfering with daily activities.



2. Sleeplessness or bouts of insomnia caused by a list of concerns and reactions.



3. Irritability or moodiness that may trigger negative responses and reactions.



4. Anxiety about what the future holds.



5. Depression that affects your ability to cope and weakens your spirit.



6. Lack of concentration that makes it difficult to perform familiar tasks.



7. Health problems such as headaches, backaches, chest pains, constipation or diarrhea, or a change in appetite.



8. Anger and difficulty controlling your temper.



9. Social withdrawal from friends and activities that once brought pleasure.



10. Feeling overwhelmed or out of control.

If you are experiencing several of these warning signs, or you're unable to maintain balance, you may need help in identifying and dealing with the stressors in your life.

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