tag:blogger.com,1999:blog-62652796810936464912023-11-15T10:26:10.925-08:00The Balanced WAHMIf you ever struggle with balancing the demands of a work at home job with being a mom, come join the conversation! There is hope - you can make it all work seamlessly. Read along, comment, and send me an email with all your good news.Anita Marchesani, Ph.D.http://www.blogger.com/profile/17451706337499825157noreply@blogger.comBlogger27125tag:blogger.com,1999:blog-6265279681093646491.post-55743634226779384232009-03-05T04:14:00.000-08:002009-03-05T04:19:26.434-08:00Bit of Encouragement for ParentsI came across this lovely little poem that speaks to the intangible gifts that children provide for us!<br /><br />It's a nice little read for when we feel "tied down" by our children, when our ambitions seem to exceed the time we have right now to pursue them<br /><br />We have all been there. Hang on, your children will grow and you will have more time to follow your ambitions and plans.<br /><br />Until then, read this:<br /><br />They Tie You Down<br /><br />"They tie you down," a woman said,<br />Whose cheeks shoud have been flaming red<br />With shame to speak of children so.<br />"When babies come you cannot go<br />In search of pleasure with your friends,<br />And all your happy wandering ends.<br />The things you like you cannot do,<br />For babies make a slave of you."<br /><br />I looked at her and said:<br />"Tis true That Children make a slave of you,<br />And tie you down with many a knot,<br />But have you never thought to what<br />It is of happiness and pride<br />That little babies have you tied?<br />Do you not miss the great joys?<br />That come with little girls and boys?<br />"They tie you down to laughter rare,<br />To hours of smiles and hours of care,<br />to nights of watching and to fears;<br />Sometimes they tie you down to tears<br />And then repay you with a smile,<br />And make you trouble all worth while.<br /><br />They tie you fast to cubby feet<br />and cheeks of pink and kisses sweet.<br />"They fasten you with cords of love<br />To God divine, who reigns above.<br />They tie you, whereso'er you roam,<br />Unto the little place called home,<br />And over sea or railroad track<br />They tug at you and bring you back.<br />The happies people in town<br />Are those the babies have tied down.<br />"Oh, go your selfish way and free<br />But hampered I would rather be,<br />Yes rather than a kingly crown I would be,<br />what you term, tied down;<br />Tied down to dancing eyes and charms,<br />Held fast by chubby, dimpled arms,<br />The fettered slave of girl and boy,<br />And win from them earth's finest joy."<br /><br />By Edgar GuestAnita Marchesani, Ph.D.http://www.blogger.com/profile/17451706337499825157noreply@blogger.com2tag:blogger.com,1999:blog-6265279681093646491.post-73913976008142173692009-02-18T13:22:00.000-08:002009-02-19T10:14:53.281-08:00Burnout BustersI'm pulling together some content for a workshop I'm giving next week (and ultimately turning into an audio file for sale). The topic is recognizing and combatting burnout.<br /><br /><br /><br />I thought it is important enough info to blog about...after all, even WAHMs are at risk for burning out.<br /><br /><br /><br />So what is "burnout" exactly? How do you know when you're at that point?<br /><br /><br /><br />Burnout is an extreme form of stress. It typically happens when stress is poorly (or not at all) managed, and builds up over time. Having experienced this myself, I can say with certainty, it is NOT a place you want to stay in!<br /><br /><br /><br />Burnout is physical, mental, and emotional exhaustion. People who are "burned out" tend to be cynical, very sarcastic, more irritable than normal, and impatient. Productivity decreases and there is a lack of job (and even life) satisfaction. It's different than depression, but can certainly lead to depression.<br /><br />I experienced burnout relatively early in my career, so I know how terrible it feels. And I also was able to identify the reasons I got to that point - and managed to pull myself out.<br /><br />You can learn from my mistakes, and avoid it all together. Or if you're already there, take heart that you CAN pull yourself out of that low place.<br /><br />How?<br /><br />Balance truly is the key. One of the biggest errors I made was focusing too much on one group of patients as a psychologist. In retrospect, I got too caught up in how "good" I was at it, and how effectively I helped the patients. I failed to appreciate the need to counter balance that with a less intense group of people.<br /><br />And I really didn't care for myself as well as I should have - I exercised, but not consistently. I generally ate well, but not even most of the time. I had no hobbies, no downtime, no time away from the children. And being in the helping profession amplified the problems.<br /><br />The solution for me was to shut down my practice. As blessings often happen, mine occured when I discovered coaching - knowing that I could still impact people in a positive way while balancing my life gave me an unexpected lift.<br /><br />What can you do?<br /><br />Find your balance. Only YOU can determine what that will be, what that will look like. But you can do it! Start with the end in mind - what will your balanced life look like? How much time will you put in different areas?<br /><br />Find a hobby/diversion. Make it something that is completely unrelated to your work. Make sure that when you are doing your hobby, you don't feel like you have to be "on." You will then be pulled back into "work" mode. Do something entirely for your enjoyment and pleasure.<br /><br />Create time for exercise and physical activity. It is a wonderful stress buster, and works at a physiological level to combat the accumulation of stress (which leads to burnout).<br /><br />Find areas to delegate in work. You can't do it all. You may need a new challenge, a new environment, or a new job all together. But concentrate on your strengths and hire out/staff the rest.<br /><br />You CAN have a balanced life. I've done it. It wasn't "easy" or overnight. But I followed the same tips from above and created a pretty nice thing for myself and my family.<br /><br />Why don't you get started today?<br /><br />To Your Continuing Prosperity,<br />AnitaAnita Marchesani, Ph.D.http://www.blogger.com/profile/17451706337499825157noreply@blogger.com0tag:blogger.com,1999:blog-6265279681093646491.post-29441597068113073532009-02-16T18:10:00.000-08:002009-02-16T18:31:39.875-08:00What Would You Do Differently?I'm in the process of writing my second book (which will probably be an e-book, incidentally) about managing stress during tough economic times. I was inspired to do this because of all the free floating anxiety and worry that is out in the world these days.<br /><br />And not that folks have no reason to be concerned about things, but responding with stress and anxiety really adds multiple layers of problems.<br /><br />So one thing I would challenge everyone to do is to answer the following question: If you woke up tomorrow and the economy was "fixed," what would you do differently?<br /><br />For some people, the answer might be "I'd go out again to find a job and might have an easier time of it."<br /><br />For others, the answer might be, "I'd put the house on the market like I've been wanting to for the past year."<br /><br />Or, the answer might be, "Well, I guess there's not much I would do differently other than not feel as worried."<br /><br />Whatever your personal answer, I'd like to encourage you to ACT on that answer. Get up tomorrow and move forward with your plans, regardless of the latest stock market news or unemployment figures.<br /><br />If you want to sell your house, then put in on the market. True, it may take a really long time to sell, but there is 100% certainty of it NOT selling by keeping it off the market. You only have a shot at selling if it actually is for sale.<br /><br />Are you unemployed and having a hard time finding another position? Maybe it's time to think more strategically - look at your skill set and talents from another standpoint, and perhaps you might find a new career path.<br /><br />Even in "good economies," there are always employment sectors that are harder to find jobs in than others. In what ways can you make yourself more marketable? Are there classes you can take? Are there skills you can develop?<br /><br />Or maybe making yourself more marketable means increasing your "mental flexibility:" expanding your ideas of what you can and will do.<br /><br />It's easy to stay in a box we've been in a long time. But how liberating to climb out and see things we'd never noticed before that we really enjoy or have an aptitude for.<br /><br />Stretch yourself just a bit....and see what happens.<br /><br />If you own a business, step outside tomorrow and take your biz in a direction you never considered before. Just see what happens when you expand and move forward. Even if it doesn't work out, you'll feel great just trying something new.<br /><br />Don't we all need something new to think about these days?<br /><br />Do something differently, then let us know how it worked out!<br /><br />To Your Continuing Prosperity,<br />AnitaAnita Marchesani, Ph.D.http://www.blogger.com/profile/17451706337499825157noreply@blogger.com0tag:blogger.com,1999:blog-6265279681093646491.post-34728679906814892832009-02-11T06:26:00.000-08:002009-02-11T06:41:19.838-08:00Working at Home?My local paper did an article on working from home, and as a subset of that main topic, the journalist talked about those of us who work from home while home educating our children. Here's the link: <a href="http://ydr.inyork.com/ci_11674263">http://ydr.inyork.com/ci_11674263</a><br /><br />I am so glad this hit the news again, as one of my biggest career goals is to promote the powerful lifestyle of operating a home based business. I also happen to believe that more folks need to home educate their children, but that's a topic for another blog....<br /><br />Having a home based business comes with many challenges. But in an unstable economic environment, taking on that challenge can be one of the best moves a person can make.<br /><br />The tax benefits are an obvious perk. But beyond that, "owning" your ability to create money and build something that reflects YOU as an individual, while also preserving your desire to be present in the lives of your family members, is a priceless combination.<br /><br />Home based businesses run the gamut from folks who just want to dabble a bit by making a few bucks indulging a passion or hobby, to those who really "work" the business aspect and establish a mini-empire for themselves.<br /><br />Regardless of which end of the spectrum in which you fall, embracing the entrepreneurial spirit helps your grow personally as well. Learning how to promote and market yourself and your business often requires skills that you might not ordinarily use associate with business building.<br /><br />For example, building relationships is the key to building business. Most women are great at relationship building, yet shy away from this when it comes to product/service promotion. Overcoming that mental block allows you to see ways in which you can enhance the lives of those around you, while also making some money in the process.<br /><br />People are still spending money out there. They might not be purchasing big ticket items like houses and cars. But they are still buying makeup, small home decor items, jewelry, home-related services, and personal coaching services. They are still wanting to create healthy lives for themselves and their families, and are hungry for that information and support to make changes in that direction.<br /><br />You CAN provide that! And do it from home....<br /><br />To Your Continuing Prosperity,<br />AnitaAnita Marchesani, Ph.D.http://www.blogger.com/profile/17451706337499825157noreply@blogger.com2tag:blogger.com,1999:blog-6265279681093646491.post-56645853920399125552009-02-07T08:09:00.000-08:002009-02-07T08:28:24.818-08:00Weekend Warrior...or doggie guilt?Well, no, I'm not a weekend warrior. I don't like to do too much work on the weekends (I do answer client emails and inquiries from prospective clients). But the past several weeks have been so jam packed, a Saturday with little on the agenda almost screams out, "HEY! Catch up on some work!"<br /><br />So here I sit, chugging through my to-do list, making some headway. Of course it feels great, and the reality is that, as a business owner, my hours are flexible and fluid. The trick is to make sure that balance is maintained most of the time.<br /><br />I suppose if I cared less about spending time with the family during the week, I could have accomplished a bit more and had the "whole" weekend for family time. Or I could have worked a lot and then spent the weekend catching up on school work with the boys.<br /><br />But neither of those options feels good for me. I prefer that most of my days reflect the things that are most important to me. I tell my clients that a stranger should be able to look at your weekly schedule and determine exactly what are your most important priorities and values.<br /><br />I like to take that one step farther and make each DAY reflect the things I value the most. Homeschooling is always my first priority, but occassionally that takes a back seat to my speeches, meetings, or trainings. Not often, but sometimes.<br /><br />With the remaining time I work my career. And for the last 15 or so minutes of the day I MIGHT clean my house....but that is a big "MIGHT!" Wish I could keep a neater house, but it is NOT going to happen!<br /><br />Lately, I've been very busy - I have new clients, I am fielding quite a few requests for speaking engagements, and I'm writing an e-book....oh, and another print book.<br /><br />So a Saturday spent catching up makes sense for me. And because I consciously design my schedule, I have no guilt.<br /><br />OK, not entirely true - my dogs are sitting here staring at me, trying to will me to take them for a walk. Hey, what's wrong with me that I don't feel any guilt from my kids, but my DOGS pull on my guilt strings???<br /><br />Does that mean my carefully crafted balance is actually not sufficient? And since when are dogs allowed to provoke guilt in humans?<br /><br />Sigh....I'm bagging the rest of my to-do list this morning....now, where are their leashes....?<br /><br />To Your Continuing Prosperity,<br />AnitaAnita Marchesani, Ph.D.http://www.blogger.com/profile/17451706337499825157noreply@blogger.com0tag:blogger.com,1999:blog-6265279681093646491.post-16182844303435558052009-02-06T13:00:00.000-08:002009-02-06T13:14:58.259-08:00Joys of Business OwnershipI never thought I'd ever own a business. Growing up, I kind of always knew I wanted to be a psychologist and help people change their behaviors so they can be healthier and happier. But run a business? Never even on my radar screen.<br /><br />So when I decided to quit my job as a psychologist at a hospital and start a coaching practice on my own, I faced a steep learning curve. I was attracted by the flexibility of coaching from my home (it's all by telephone), but I never learned how to run the BUSINESS of coaching.<br /><br />For that matter, I never learned the BUSINESS of running a therapy practice. I had a sucessful one because I was affliated with a busy hospital-based medical practice.<br /><br />In graduate school, there were no classes on business building, marketing, accounting/money management, and building a web presense. I always thought I'd hang out my shingle as a coach with a Ph.D. and clients would magically flock to pay for my services.<br /><br />It probably won't shock you when you hear that, in fact, it did not happen that way. I had to do what all of YOU do: learn the basics of internet marketing, learn how invaluable networking is, and learn the importance of "getting yourself out there."<br /><br />At first, these tasks felt overwhelming. Why couldn't I just concentrate on doing what I do best - partnering with people towards optimal performance??? I even resented having to do all of that other stuff.<br /><br />Eventually I got over it. And you know what? I've even come to ENJOY much of it. One of the reasons I enjoy it so much is because I get to know so many fascinating people along the way.<br /><br />Through my various marketing efforts, I've had the enormous pleasure of encountering some of the most talented and interesting folks I have ever met. And in all likelihood, I would not have had that pleasure if I didn't "have" to market myself.<br /><br />It's funny where I find gifts in life....often times as a direct result of something I'd been resisting.<br /><br />Here's to the hidden joys!<br /><br />To Your Continuing Prosperity,<br />AnitaAnita Marchesani, Ph.D.http://www.blogger.com/profile/17451706337499825157noreply@blogger.com0tag:blogger.com,1999:blog-6265279681093646491.post-12199959516183019222009-02-03T16:33:00.000-08:002009-02-03T16:44:49.079-08:00Staying busy....So I had a really busy day today.<br /><br />I'll admit that my personal WAH situation is different from many because I homeschool my children. And that certainly eats up time that might be spent building business.<br /><br />Because I don't do business during "school" hours, that forces most of my work to the afternoons and evenings.<br /><br />As I found out this evening, that schedule sometimes means that things fall through the cracks - like, you know, feeding my child.<br /><br />So all right, it didn't kill him to wait an extra hour and a half to have dinner. And my husband COULD have made sure to feed Alex before leaving for Lucas' hockey practice.<br /><br />But as he sits down stairs happily inhaling his mac and cheese, I am reminded that I choose this lifestyle because it fits the values most important to me - family time, true education, and striving to maximize all of our gifts and talents.<br /><br />I can't say I feel good about poor Alex having to wait so long for dinner (although he was playing with a friend and couldn't have been TOO unhappy!). But neither do I drown myself in guilt.<br /><br />We all do meaningful, purposeful things every day. We advance our families and work our businesses - in good times and in bad. Sometimes we may have to sacrifice comfort to allow other things to happen. This is a good lesson for all the members of our family - and maybe yours, too.<br /><br />Guilt sucks. Those who know me, and certainly all of my clients, have heard me say this repeatedly. Moms do SO MUCH over the course of the day. And for those of us managing a business at the same time, we juggle even more.<br /><br />There is no room for guilt. Guilt and regret are distractions. Let's chuck them out the window and move forward. Because we're working our careers, loving our families, and ignoring the bad economic news.<br /><br />We're busy. No time for guilt.<br /><br />To Your Continuing Prosperity,<br />AnitaAnita Marchesani, Ph.D.http://www.blogger.com/profile/17451706337499825157noreply@blogger.com2tag:blogger.com,1999:blog-6265279681093646491.post-55699729104429330042009-01-31T06:23:00.000-08:002009-01-31T06:29:52.160-08:00Another reason to turn off the TVI belong to various list serves and online groups, one of which just started a discussion regarding how to manage the stress of the economy. I suggested the importance of turning off the television to manage stress.<br /><br />Of course I have blogged about that before, and I continuously remind people of the power that media has over how we feel, what we believe, and ultimately how we act. We must be very mindful of what we allow into our awareness.<br /><br />Need some proof, or more reason? About six or seven years ago, a research study was published analyzing the role of television viewing on mood and emotions. Without getting into boring details, it asked participants to record on an remote device their mood at various times during the day. This data was then transmitted to the researchers.<br /><br />Guess what? Watching television was associated with a mood equivalent to mild depression, independent of the subject matter being watched.<br /><br />Now, did the television viewing produce the mood, or vice versa? Likely it was indeed the viewing that "caused" the depressed mood because of the statistics that were used in the study.<br /><br />The moral of this blog entry? Turn off the TV! Even when the economy starts to rebound!<br /><br />To Your Continued Prosperity,<br />AnitaAnita Marchesani, Ph.D.http://www.blogger.com/profile/17451706337499825157noreply@blogger.com0tag:blogger.com,1999:blog-6265279681093646491.post-42530045197458639702009-01-30T07:44:00.000-08:002009-01-30T07:45:40.555-08:00WAHM Talk Radio SpotHere's a link to a spot I did on WAHM Talk Radio in November. It's about easy steps to put fitness into your life.<br /><br /><a href="http://www.wahmtalkradio.com/blog/work-at-home-moms-talk-radio-247/">http://www.wahmtalkradio.com/blog/work-at-home-moms-talk-radio-247/</a>Anita Marchesani, Ph.D.http://www.blogger.com/profile/17451706337499825157noreply@blogger.com0tag:blogger.com,1999:blog-6265279681093646491.post-45129972525414469952009-01-29T17:18:00.001-08:002009-01-29T17:29:49.517-08:00More Tips to Manage StressStill need ways to keep your stress level down?<br /><br />1. Find ONE stress management tip that you will commit to doing for at least one day. And then follow through.<br /><br />2. Have trouble following through? Get someone to help you. You are not an island, you don't have to slay the dragons all by yourself. Reach out and tell someone what you are trying to do. Publically stating goals increases your committment to them. Plus you'll have someone to hold you accountable to them.<br /><br />3. Be honest about managing stress. Sometimes people resist making changes in their lives that will decrease stress because they secretly hope that something external to them will happen, magically making all the problems go away.<br /><br />Do you fantasize that you wake up tomorrow and the economy will be fixed? That more business will just roll right in, and that your spouse will effortlessly find a better job?<br /><br />Functionally, this wishful thinking becomes a distraction. You "hope" for things to get better, and then put aside the relative inconvenience of developing a new habit, even if it's one that will help you feel better.<br /><br />4. Have faith in yourself. Know that you have whatever it takes to pull you and your family through tough times. You may not always know what to do or how to do it. But if you can read these words, then you have what it takes. Just have faith and keep moving forward. You might shock yourself with how far you can go!<br /><br />5. Change your scenery. Sometimes just a change in your surroundings can lower your perception of stress. Sure, it'd be nice if you could wisk away to some Caribbean island for a weekend. But it doesn't have to be that dramatic. Eat lunch in a different place (especially if you tend to eat at your desk). Take a 5 minute walk right after lunch. Pull yourself out of the space that you associate right now with feeling overwhelmed.<br /><br />And let me know how it works for you! Post your successes or your struggles, and I'll respond!Anita Marchesani, Ph.D.http://www.blogger.com/profile/17451706337499825157noreply@blogger.com0tag:blogger.com,1999:blog-6265279681093646491.post-76121636364961968102009-01-27T13:27:00.000-08:002009-01-27T13:37:49.303-08:00More Anti-Stress Tips1. Turn OFF the TV! Nothing more has happened today with the economy that will directly impact you. Act as if nothing has changed.<br /><br />2. Take regular, deep breaths. When stressed, your body is deprived of the oxygen it really needs. Your muscles tense up as a result and your shallow breathing compounds the situation. Let loose and BREATHE!<br /><br />3. FAKE it until you make it. It's easy to be dragged down by the news of the day and the events swirling around you. But really ask yourself, if all of those issues were magically resovled TOMORROW when you woke up in the morning....<strong>what would you do differently?</strong> Probably not much. And if there ARE things you'd do differently, DO THEM anyway.<br /><br />4. Exercise. Haven't blogged about this in a while, but exercise must become a regular and consistent part of your lifestyle if you expect to have a quality, meaningful life. Find ways to be active, to move your body. They don't have to be dramatic or involve a gym or equipment. You just have to move your body.<br /><br />5. Work your business. Don't just "do" what people hire you to do - think bigger and go just a little bit farther. Advertise your name/business in one more place today than you normally do. Small steps evolve into big results.<br /><br />6. Write out THREE main goals for this next month. Make them attainable, measurable, and realistic. Then let me know what they are!<br /><br />Following these tips will help you increase your sense of control over your life, which will help decrease stress and anxiety (no matter the economic situation!).<br /><br />To Your Continuing Prosperity,<br />AnitaAnita Marchesani, Ph.D.http://www.blogger.com/profile/17451706337499825157noreply@blogger.com0tag:blogger.com,1999:blog-6265279681093646491.post-58655842204094748622009-01-26T10:59:00.000-08:002009-01-26T11:16:23.999-08:00A Consistent MessageWhile there was more news of layoffs this morning, I managed to get two new clients in just one day. I have never confirmed two new clients in the same day before, so it marks an interesting milestone for me.<br /><br />Then I started thinking - wonder why the economy is sending us mixed messages? I have certainly heard the adage that "fortunes are made during recessions," but this just seems different. People who have nothing to do with traditionally recession-proof businesses continue to do very well.<br /><br />Without denying the royal mess that major segments of the economy are in, I do have to wonder about how we assess and determine the health and sickness of the economic situation.<br /><br />Maybe the way in which we view the traditional exchange of goods and services is outdated, or at least incomplete. Could it be that, with our educational system pumping out worker for the industrial age, the breadth and scope of the new economy is being obscured?<br /><br />So many women now have home based businesses. They may not make tons of money, but it represents dollars that aren't being spent elsewhere.<br /><br />And, in broad terms, home based businesses require less working capital than brick and mortar stores, reducing their need for bank loans.<br /><br />Perhaps the message is what this great land of ours has traditionally represented - carve out a niche for yourself, and do it in the most creative, cost effective way that you can.<br /><br />Drilling that message consistently and continuously may help keep some parts of the economy afloat.<br /><br />Keep moving forward, the potential within you is great!<br /><br />To Your Continuing Prosperity,<br />AnitaAnita Marchesani, Ph.D.http://www.blogger.com/profile/17451706337499825157noreply@blogger.com0tag:blogger.com,1999:blog-6265279681093646491.post-44095143625858121902009-01-23T13:24:00.000-08:002009-01-23T13:49:26.660-08:00The Best of Women Owned BusinessesGot back from my presentation today. I always feel so energized after speaking to groups of people, and when the groups are full of amazing women doing awesome things, it just makes the whole experience more than I hoped for.<br /><br />Thanks, ladies, for an inspiring afternoon of motivation, excellent questions, and networking!<br /><br />No one in the group spoke to me about constraints from the economy. I realized that as I was driving out of the parking lot. What could have become a time of, "Oh no, how are we going to keep our businesses afloat," instead focused on refining our internal beliefs about what is possible and probable.<br /><br />Obviously outside factors influence business. But when it comes down to it, having the confidence in your capability to grow your business keeps us all more than afloat - it helps us thrive when others are fretting.<br /><br />The ability to be creative, think about alternative ways of marketing and promotion not only solidifies your foundation, it is good for your brain!<br /><br />Mental flexibility leads to the best ideas, and keeps people from feeling trapped and victimized by circumstances out of their control.<br /><br />You can surf through this storm!<br /><br />To Your Continuing Prosperity,<br />AnitaAnita Marchesani, Ph.D.http://www.blogger.com/profile/17451706337499825157noreply@blogger.com1tag:blogger.com,1999:blog-6265279681093646491.post-22514642930077330972009-01-23T06:36:00.000-08:002009-01-23T06:40:37.416-08:00Women business owners are the future.....Just getting ready to give a presentation to a wonderful organization, the Center for Entrepreneurial Studies at our local community college.<br /><br />This particular group emphasizes women-owned businesses, and since many of them tend to be home based, it has a special place in my heart.<br /><br />In doing some research for this presentation, I came across a wonderful resource link that I'm passing along to you.<br /><br /><a href="http://womenentrepreneursgrowglobal.org/about/">http://womenentrepreneursgrowglobal.org/about/</a><br /><br />The links this woman has on her blog are incredible, and show the strength and power of women owned businesses.<br /><br />Looking forward, the ability of women to recognize their talents and skills will truly transform the economy.<br /><br />Now is the time.<br /><br />To Your Continuing Prosperity,<br />AnitaAnita Marchesani, Ph.D.http://www.blogger.com/profile/17451706337499825157noreply@blogger.com0tag:blogger.com,1999:blog-6265279681093646491.post-7032106827321977802009-01-22T16:13:00.000-08:002009-01-22T16:28:58.061-08:00Just a little bit more....Today I had a wonderful reminder of the power of "thinking big," courtesy of my 9 year old son, Alex.<br /><br />Alex approached me about four months ago, asking if he could start jogging with me. I was thrilled that my exercise habits were trickling down to him, so of course I encouraged it.<br /><br />We have a treadmill in the house, and while they can be very dangerous for children, I felt confident enough with my level of close supervision that he would be OK (plus there's that "key" thing that attaches to his chest that will cut the power if he falls).<br /><br />He really enjoyed it, starting with "running" at a whopping 2.5 MPH for 12 minutes. Very soon, he worked up to 16 minutes, jogging/walking about a mile. He constantly likes to see if he can run "just a little bit faster" each day - makes my heart leap!<br /><br />About two weeks ago, he developed a cold that has left behind a nasty cough. He avoided jogging because he felt too sluggish on the machine. I know this feeling, and it certainly is a dis-incentive to run.<br /><br />We do have a doctor's appointment scheduled, but I wanted to see him at least walking for the 16 minutes. It's really more about keeping up the habit, not trying to "exercise."<br /><br />Today, he got on again, and I encouraged him to try to slowly jog for just a minute. He did, and then backed it down to a walk. One more time, I told him, "Just see if you can run for another minute." And he did!<br /><br />I'm thinking, "Now he's on a roll, let's see how far I can push this." So I kept telling him, "Alex, when you think you're going as fast as you can, in reality you can go just a little bit faster."<br /><br />I could see the change taking place in his brain as if it were written on his forehead. He cranked up the speed to faster than he had ever gone, just for 30 seconds.<br /><br />When he backed it down for his cool down walk, he said to me, "Mom, you were right. I could go faster than I thought I could."<br /><br />What's the lesson?<br /><br />Whereever we are, we can go just a little farther. If we're progressing as fast as we can, the fact is that we can go just a little bit faster.<br /><br />Even in this economy.<br /><br />Where are you right now? How can you go <em>just a little bit more?</em> Where can you put <em>just a little bit more?</em><br /><br />Those "little bit more's" will add up to some "bigger chunks" in short order.<br /><br />To your continuing prosperity,<br />AnitaAnita Marchesani, Ph.D.http://www.blogger.com/profile/17451706337499825157noreply@blogger.com0tag:blogger.com,1999:blog-6265279681093646491.post-39964804611274235472009-01-21T15:52:00.000-08:002009-01-21T16:37:05.125-08:00Feeling Stressed? Take a Breather....And I do mean "breathing" in the literal sense!<br /><br />Listening to bad news all day long, or even for just a few minutes in the morning or evening, can really take a toll on you. It is hard to resist getting pulled into the doom and gloom of what is going on in the world.<br /><p>But the consequence is that you bring that doom and gloom into your own mindset! It influences how you feel, how you think, and maybe how you act. </p><p>Do not give up your personal power to outside influences! First of all, turn off the TV. I promise you that if something really important happens (like that plane that landed on the Hudson), you will hear about it.</p><p>I have taken this important step myself. I tend to be a news junkie, but I realized that constantly having that drone in the background plummeted my mood.</p><p>It then became a distraction. I was so pulled into whatever issue was being discussed that I failed to work on projects that would BENEFIT me. How crazy is that?</p><p>And indeed, I did hear about the plane last week, even though I didn't have the news on. I didn't miss anything! When I chose to turn the news on, the reports were so miraculous - I felt uplifted by watching. Trying to figure out the last time that happened........still thinking......</p><p>After you turn off the TV, you'll notice you have much more time, attention, and energy to devote to your own personal life and business. Conduct your life as if nothing unusual is happening, and you will see progress. </p><p>Take that breather from the TV. You will not be sorry!</p><p>To Your Continued Prosperity,</p><p>Anita ( <a href="http://www.dr-anita.com/">www.dr-anita.com</a> )<br /></p>Anita Marchesani, Ph.D.http://www.blogger.com/profile/17451706337499825157noreply@blogger.com0tag:blogger.com,1999:blog-6265279681093646491.post-82959818037216394562009-01-20T16:08:00.000-08:002009-01-20T16:20:52.441-08:00There IS NO recession....Well, all right, maybe that's not entirely true.....<br /><br />But I titled this blog entry "There IS NO recession" because I wanted to jolt readers into evaluating how the words they say to themselves impact how they feel. In a direct way, concentrating on the "R-word" creates a layer of stress that just doesn't need to be there.<br /><br />Imagine for the next several minutes that there were no recession. How would your life be different? What would you be doing differently today? How would you be feeling?<br /><br />Even if you, or your spouse, has lost a job or had to reduce work hours, does blaming it on the recession really help? Does it help you find another job, or figure out how to generate more income?<br /><br />No disrespect to anyone who has suffered a job loss, by the way! It is a serious and devastating experience, particularly if your savings has also taken a hit.<br /><br />However, wringing your hands and lamenting about the economy making it harder to find another job simply adds insult to injury.<br /><br />Release thoughts about the recession and economy. They become distractions, they pull you away from your goal of getting back to work or earning more money. Even if your situation hasn't been affected by the economy, having a "recession-orientation" can have no other result than to make you stressed and worried.<br /><br />Those thoughts make you feel lousy, bottom line. If your situation is truly bad, then don't make it worse by absorbing the weight of the entire economic picture on your shoulders.<br /><br />Be in problem-solving mode. Rather that repeating, "The economy is so bad, I can't find a job or make more money," shift to a position of "Where can I look next, where are opportunities I've passed by, what options exist that I've not ever thought of before?"<br /><br />In no way does this minimize or undermine the hard work and transitions you will have to go through. But you can maintain a lower level of stress and overwhelm by narrowing your focus to the things you have true control over.<br /><br />To your balanced prosperity,<br />AnitaAnita Marchesani, Ph.D.http://www.blogger.com/profile/17451706337499825157noreply@blogger.com0tag:blogger.com,1999:blog-6265279681093646491.post-35750433089326379862009-01-19T13:20:00.000-08:002009-01-19T13:36:21.761-08:00Staying Calm in the Troubled EconomyIt's been a while since I posted to the blog! Please don't think I have abandoned you, my precious readers.<br /><br /><br /><br />Rather, I just got really busy, with lots of new clients and opportunities presenting themselves. I had speaking engagements and requests for articles. My clients were pushing to get their goals accomplished before the end of 2008, meaning hard core focusing was going on.<br /><br /><br /><br />All along, I've been networking and connecting with all kinds of people, including more and more work at home mothers.<br /><br /><br /><br />Through all of this connecting, I experienced something unexpected: many of the WAHMs I spoke to reported an INCREASE in their businesses during the last two quarters of the year.<br /><br /><br /><br />What? This didn't make any sense to me, although it mirrored my own business trends. Every day on the news, we were bombarded with proof of the economic slow down.<br /><br /><br /><br />To be sure, major segments of the economy have slowed considerably, there is no denying this. Among my friends and network connections, their husbands have been laid off or their hours have been reduced.<br /><br /><br /><br />In trying to process this apparent discrepancy between what people on "Main Street" were saying, versus what the talking heads on TV were saying, it dawned on me.<br /><br /><br /><br />Traditional measures of economic health rely on traditional retail numbers. That means that all the money I make, and all the money that MLM contractors make, are not captured in the overall economic picture.<br /><br /><br /><br />No one asked me to report the gift certificates I sold for coaching services over the holidays. But those are dollars that were not spent at Macy's or Walmart.<br /><br /><br /><br />I see individuals struggling in this economy. But I also see people thriving (including myself, at least up to this point).<br /><br /><br /><br />The take home message - build your businesses! What is happening in traditional settings does not reflect what is going on in the "new economy."<br /><br /><br /><br />Let's report our own economic news....<br /><br />To Your Prosperity,<br />Anita<br /><br />P.S. And while you're at it, head on over to <a href="http://www.dr-anita.com/">www.dr-anita.com</a> and sign up for my newsletter!Anita Marchesani, Ph.D.http://www.blogger.com/profile/17451706337499825157noreply@blogger.com0tag:blogger.com,1999:blog-6265279681093646491.post-53689566286525712942008-05-24T06:47:00.000-07:002008-05-24T07:20:02.892-07:00INTERESTED in, or COMMITTED to change?Happy Memorial Day weekend!<br /><br />I was having a conversation with a woman a few days ago, and she asked me why it is that some techinques work for helping achieve goals, while others do not (she was specifically referencing weight loss, but this applies to any goal).<br /><br />It was such a great question, because it gets to the heart of motivation to change. Psychologists and other behavioral health professionals dedicate entire careers to studying and researching behavior change - what works to get people to stick to something, what doens't work, what conditions need to be present before people decide to act, etc.<br /><br />When we start talking about achieving goals, it often boils down to motivation. How motivated are you to take the steps necessary to propel you forward? And how motivated are you to take the needed steps to MAINTAIN the changes you've made?<br /><br />And why is it, exactly, that our motivation tends to fluctuate? How can we have "willpower" one day, and not the next?<br /><br />The good news is that psychological science has discovered answers to some of these questions! Now, whether you LIKE the answers or not is a separate issue....<br /><br />When it comes to achieving a goal, whether it be growing your business, losing weight, keeping your house organized, or learning how to network more effectively, a whole series of conditions need to be met. Of course some goals consume more time and are more difficult than others, but the process appears to be the same.<br /><br />In trying to understand the hows and whys of change and motivation, psychologists have developed a wonderful model that explains the intricacies of achieving goals. It is called the "Stage of Change Model" (psychologists aren't the most creative when it comes to naming things....).<br /><br />In a nut shell, this model shows that people fall into different categories of readiness to change their behavior. It is a continuum, and at one end we have folks who exhibit exactly ZERO interest in changing their current situation, and at the other end we see folks who are ready to take specific steps to move forward.<br /><br />For the average person, I recommend asking yourself the following question when you consider changing some circumstance in your life: "Am I COMMITTED to this change, or am I only INTERESTED in this change?"<br /><br />Being committed to something means you are ready to take action, create an environment around you that will support your efforts, and you have the motivation and focus to see you through the change phase. People who launch a new business, or who are fed up with smoking and want to quit, or who begin a new diet fall into this category.<br /><br />Being interested in something implies just that - interest in thinking about a particular goal, but no real motivation to take action. Usually this phase comes before the committment phase, and may last days, weeks, or even years before someone moves into the committment mode.<br /><br />I believe it is important to honestly assess your level of interest or committment to something, because it can save you tons of emotional energy! If you want to lose weight, but simply lack the time and energy right now to devote to that endeavor, then you fall into the "interested" category. You don't have to beat yourself up for not achieving something or not "caring" enough about your weight to act on it.<br /><br />You simply lack the resources right now to commit to doing something. And there is no harm or shame in that - it is completely normal! Sometimes we are so consumed with other things in our lives that we can't possibly put one more thing on our plate.<br /><br />This is NOT lack of willpower. Rather, our willpower is directed towards other things at this moment. Research has shown that what we call "willpower" is like a muscle - we can exhaust our available willpower and have nothing left for other actions.<br /><br />So don't beat yourself up if you aren't where you want to be, and you know that now is not the right time for attempting to change. Why set yourself up to fail?<br /><br />Take the time to create what you DO need in order to embark upon that change. Hanging out in the "interested " phase allows you to research and plan for the specific actions you intend to take in the future. If you want to build your business but find yourself pulled into too many child-related activities, then put your time into planning for what you will do when you DO have the time.<br /><br />And of course, work on MAKING that time eventually available - it will help you be more balanced, more fulfilled, and more accomplished!<br /><br />Good luck,<br />AnitaAnita Marchesani, Ph.D.http://www.blogger.com/profile/17451706337499825157noreply@blogger.com0tag:blogger.com,1999:blog-6265279681093646491.post-85516883427898610852008-05-22T06:25:00.000-07:002008-05-22T06:50:46.297-07:00Start With the End in MindI hope this post finds you all making some strides towards reducing multitasking in your lives! And I also hope you feel rewarded with the increased focus you can provide to the activities you choose. I imagine you find some satisfaction and enrichment knowing that you are more fully engaged in some meaningful activities.<br /><br />Today I'm going to mention a topic that I have been addressing with some new clients over the past month. Sometimes people know they want a change in their lives - they feel dissatisfied, or unbalanced, or overcommitted. Or they simply aren't taking care of themselves in the way they need to - little to no exercise, eating few fruits and vegetables, and packing on the pounds.<br /><br />Have you ever been in a situation in which you knew you wanted change, but you didn't know how to start? Or even what specific change you are working for?<br /><br />Welcome to the club! Most everyone experiences that feeling at one time or another. And I view that level of discomfort as a GOOD thing, because it generally signifies that we are ready for/needing a change. The discomfort can provide us motivation and energy to create a more beneficial environment.<br /><br />But, where do you start? You might think I'd say something pithy, such as, "Well, start at the beginning!"<br /><br />However, the real path to success actually involves starting at the END. It may not make lots of sense to think about the end when you haven't even begun efforts to change.<br /><br />I would argue, though, that having a clear vision in your mind of where you want to end up will make the road to that vision much easier and more defined. For example, suppose you have been invited to attend an event for which you need to buy a new outfit. What might be the first question that goes through your head as you try to figure out which store to try first? Perhaps something along the lines of, "How formal is this event?"<br /><br />Once you know the level of formality of the event, you can then begin to develop an idea in your head of the type of outfit you might want to purchase. This would then lead you to an appropriate store at which you can make your selection.<br /><br />But if you didn't have the end in mind - i.e., how should I dress for this event? - you could end up arriving at the event in completely inappropriate attire. You might show up at a picnic in a business suit and heels because you failed to have an idea in your mind FIRST about what you want/need to look like.<br /><br />Knowing the how you are expected to dress gives you structure in the quest for the perfect outfit - you can automatically reject items that don't match the event, and you can zero in on ones that do. Having the end in mind saves you time - you don't have to go to stores carrying clothing that is not right for your needs.<br /><br />It's the same with everything in life....if you know what you ultimately want your life to look like when you have implemented changes, you will not waste time doing things that don't fit your vision. If you know you eventually want your schedule to include time for exercise four days a week and to volunteer at a local homeless shelter one time a month, protect your schedule to allow for this.<br /><br />Start by mapping out what an ideal week would look like for you. Imagine in your mind that you have time to do everything that you need to do. What would your week look like? Be realistic, of course! We all need appropriate amount of sleep!<br /><br />You may find that in order for you to accomplish the level of self care that is currently missing in your life, you have to give something up. Viewing an ideal week will help you realize what you can fit, versus what would infringe on your ability to lead a balanced life.<br /><br />Take some time today to ponder how your ideal week would look - and write it down! Then, email it to me - I'd love to see it!<br /><br />Make it a great day!<br /><br />AnitaAnita Marchesani, Ph.D.http://www.blogger.com/profile/17451706337499825157noreply@blogger.com0tag:blogger.com,1999:blog-6265279681093646491.post-88729589158123710012008-05-16T08:31:00.000-07:002008-05-16T09:22:06.413-07:00Moving towards monotasking yet?Good day!<br /><br />Yes, it's another post on the "horrors" of multitasking! Can you tell that it's something I feel strongly about???<br /><br />I'd love to hear about any experiences you had while trying to "monotask." It isn't an easy transition to make - we have generally trained our brains to skim across things rather than focus. Plus, the fact that women are simply BETTER at multitasking than men makes the challenge to focus even greater.<br /><br />And of course sometimes it simply is necessary that we juggle more than one or two things at a time. That is the reality of our current social structure.<br /><br />What I would like to do, though, is impress upon you that there are many instances in which you can focus on one thing at a time and have bigger results.<br /><br />Let's use eating as an example. Many of us eat while we do other things. We may be driving, talking on the phone, trying to get our kids dressed in their sports uniforms, or watching the news while we shovel food down our throats.<br /><br />What is the consequence of eating while doing something else? How can you actually TASTE the food if your attention is somewhere else? Yes, you might be feeding your body important nutrients and calories it needs to get through the day.<br /><br />But my guess is that you feel dissatisfied with your food choices. Taste, texure, and feeling satiated are all important aspects of eating. We feel less satisfied and more discontented when we deprive ourselves of those aspects of food.<br /><br />Plus, if we aren't paying attention to the food going into our mouths, we also aren't paying attention to the signals our bodies give us that we are full (or still hungry). We then develop the habit of eating until all of the food is gone, rather than eating only until we are full. How often do you feel bloated and over-stuffed after eating mindlessly?<br /><br />Or how often do you realize that you've made your way though an entire bag of chips while watching a movie - and you don't even feel full? Or you can't remember even EATING the chips?<br /><br />We just aren't paying attention! And so we feel dissatisfied. I'll bet many of you can guess what we do to try to FEEL satisfied - we EAT SOMETHING ELSE!<br /><br />Now we have calories upon calories piling up in our bellies, and eventually on our hips and thighs...<br /><br />The next time you eat, think about eating. Resist trying to drive or watch TV or read or do anything other than thinking about the food you are eating. Consider the difference in the amount you eat and how satisfied you feel as a result of focusing only on eating. Enjoy your food, and you will find you need less of it than you currently eat.<br /><br />Please share your thoughts and experiences, either here on this blog, or by emailing me! I really want to hear from you!<br /><br />Warmly,<br />AnitaAnita Marchesani, Ph.D.http://www.blogger.com/profile/17451706337499825157noreply@blogger.com0tag:blogger.com,1999:blog-6265279681093646491.post-64844949671929139622008-05-09T05:41:00.000-07:002008-05-09T05:53:50.759-07:00How to Reduce Multitasking and Start LIVING!Yesterday I blogged about the dangers of multitasking, about how it pulls us away from actually experiencing life and prevents us from engaging in meaningful activities. The end result of multitasking is completing many items, but not really doing any of them well. Or, not really experiencing the event, so that you end up feeling empty and unfulfilled.<br /><br />Meaningful living can come through being where you are. This would be "monotasking," and is diametrically opposed to multitasking.<br /><br />How to start? Well, start where you are!<br /><br />Just for today, pick one task, item, or activity that you normally just skim over to get it done. It doesn't really matter what the task is, but I would pick something that could hold some importance in your life if you gave it just a bit more attention.<br /><br />Once you have identified your task, when it comes time to do it, begin by reminding yourself of your intention to focus only on that task.<br /><br />As you dive in to the task, whether it takes 30 seconds or 30 minutes, concentrate on what you are doing RIGHT AT THAT MOMENT. Do not let your mind wander to something else. Concentrate on the actions you are taking, the specific ideas you are considering, the information you are absorbing.<br /><br />If you are reading something for your business, focus on the print on the page, think about what the author is attempting to communicate, concentrate on understanding what you are reading.<br /><br />If you do feel your mind starting to wander to something else, gently refocus your attention on what you are doing.<br /><br />You will find big results with monotasking while exercising. As you perform an exercise, really focus on your move, how your muscles feel, your form and correcting any poor alignment.<br /><br />You will have better results because you are thinking about what you are doing and right-ing any problems as they occur.<br /><br />The amazing thing you will find about monotasking is that each activity will require hardly any more time than it took you in the past. But your end result will be much deeper, more impressive, and you will feel more connected both to the task and the result.<br /><br />Be where you are NOW. Resist the temptation to have your mind wander to things you aren't actively engaged in at this moment in time.<br /><br />And if you practice this with your children and other family members, you will be amazed at how your interactions will improve. They will know you are actually paying attention to THEM and want to understand and engage with them.<br /><br />Can you imagine how that might impact your relationships?Anita Marchesani, Ph.D.http://www.blogger.com/profile/17451706337499825157noreply@blogger.com0tag:blogger.com,1999:blog-6265279681093646491.post-25346822255479181162008-05-08T16:03:00.000-07:002008-05-08T16:14:45.574-07:00The Myth of MultitaskingIt's finally spring time in the northern hemisphere, and along with the gradually improving weather comes an increase in energy and emphasis on setting goals and getting things done.<br /><br />How to best accomplish more while maintaining sanity?<br /><br />It may suprise you to know that I am going to advocate ELIMINATING multitasking as a method to accomoplishing more. I know that most women are oriented towards figuring out how we can in fact do more activities and events at the same time.<br /><br />However, multitasking is an illusion. Just because we can lay our heads down at night and mentally cross off a large number of tasks from our to-do list doesn't mean that we actually accomplished more.<br /><br />Sure, as an expert multitasker you can get a lot of things done.<br /><br />But are you REALLY doing these things? Are you actually engaged in the activities you do? Or are you just skimming the surface of them, putting in just enough effort just to get it done more quickly?<br /><br />For some tasks, this might make sense. But for most of the things you do, don't you actually want to LIVE them? Multitasking implies that your attention is split across more than one thing.<br /><br />This pulls you away from fully engaging in that event, and in life itself. You aren't present. It keeps you from experiencing a texured, deep activity. Really paying attention to what you are doing at this moment will yield a much better result than if you try to "phone it in."<br /><br />For instance, I notice that when clients are trying to talk to me on the phone during coaching sessions while also checking emails or washing dishes or whatever, they are much less creative, less able to generate meaningful solutions to problems, and less able to even identify what the problems even are! Their attention is divided - therefore, the outcome is only a fraction of what they could be achieving.<br /><br />Is this the case with activities in your life? Are you getting only a fraction of fulfillment from your life? Could it be that you are only giving your life a fraction of the attention it deserves?<br /><br />Give it some thought, and then in a few days return to this blog for some suggestions on how to combat the pull towards multitasking.....Anita Marchesani, Ph.D.http://www.blogger.com/profile/17451706337499825157noreply@blogger.com0tag:blogger.com,1999:blog-6265279681093646491.post-28911195189906520722008-03-06T16:41:00.000-08:002008-03-06T17:03:12.279-08:00How Do WAHM's Resist Mindless Eating at Home?One of the biggest personal challenges with working from home can be learning how to control mindless eating.<br /><br />How many times a day do you wander around the fridge or the snack drawer, and reach in just for a small morsel, just because you're there?<br /><br />This is something I struggle with on an almost daily basis. Often I'm not hungry, and I'm not even bored. But I am in the kitchen, so I just grab something to eat. Those calories really add up, let me tell you! Day after day, week after week, grabbing small snacks multiple times a day. I may as well sit back and just watch the pounds develop around my middle section.<br /><br />How to control this? I am well versed on fitness and nutrition issues, plus my experience and understanding of behavior. You'd think that would help, but the reality for most people is that knowledge alone does not move people towards behavior.<br /><br />So knowing I'm eating too much and have had too many empty calories today has no impact on whether or not I continue to reach for a handful of pretzels after I finish this blog entry.<br /><br />As with all behavior change, it comes down to attention and energy. When I direct my attention and energies towards managing my food intake, I can control it more easily. The good news is that I know that all I have to do is decide I'm ready to put forth that effort, and I can make a difference.<br /><br />So what do I do?<br /><br />I use two main techniques. The first one is to structure my food intake as much as I can. This is rather unglamorous and time consuming, but it makes a huge impact. I plan out what I will eat for breakfast, lunch, dinner, and a snack each day, and I do this in chunks of about three to four days at a time.<br /><br />Why does this work? It works because it removes the internal debate that often occurs in our heads as we decide what we are going to have for lunch or dinner. Usually, we base our food choices on what we "feel" like eating. This poses a big problem, because it throws open a gaping door of emotion-driven eating. How many of us make good food choices when we let our feelings determine what we eat?<br /><br />Now, there is no internal debate, it removes the emotion from the decision making process. I can act almost automatically and without wasting lots of time trying to "decide what to eat."<br /><br />While it takes time and energy to initiate this plan, I find using it actually frees up lots of my energy through the day. No more "worry" or thinking about what I'm going to eat and when.<br /><br />The second technique I use is the one I described in a previous post - deep breathing. When I'm feeling restless, bored, or anxious about something, deep breathing helps me focus my attention more readily and calms me down.<br /><br />Then I'm less likely to reach for food impulsively or mindlessly. It works beautifully.<br /><br />When I first started using deep breathing as a food management technique, I had a difficult time remembering to actually USE the deep breathing! That's when I discovered just how much energy and time controling food intake requires. But after a few days, I felt more comfortable using my new coping strategy, and eventually it was more habitual.<br /><br />I do stray from these methods often, and for instance, I've stayed away from the things I know work well for about three months now.<br /><br />The upcoming bathing suit season reminds me it's time to revisit what works.<br /><br />Want to join me? Post your efforts here, and let me know if these techniques work for you!<br /><br />Good luck,<br />AnitaAnita Marchesani, Ph.D.http://www.blogger.com/profile/17451706337499825157noreply@blogger.com0tag:blogger.com,1999:blog-6265279681093646491.post-90554874586561987202008-02-29T08:12:00.000-08:002008-02-29T08:41:13.805-08:00Do ONE THING today for stress reliefFeeling overwhelmed? Have so many things on your plate that you feel exhausted just thinking about it all?<br /><br />Take just 30 seconds right now to feel better instantly - do some deep breathing!<br /><br />Deep breathing is not the same thing as a sigh...when breathing deeply for stress relief, remember the phrase, "Slow and controlled."<br /><br />Inhale slowly, perhaps even counting slowly to 4 or 5 in your head. Counting will "force" you to breathe slowly.<br /><br />At the top of your inhale, hold your breath for just one second.<br /><br />Then SLOWLY exhale, counting to 7 or 8 in your head. Again, the counting in your head encourages a slower exhale.<br /><br />Repeat as many times as you wish! You can do this with your eyes closed or open, while sitting at a stop sign, while taking a break from working at the computer, before you put dinner on the table, ANY time.<br /><br />Post your comments here about your use of deep breathing, and if you need more input, ask!<br /><br />Good luck, and breathe on, ladies!<br /><br />Warmly,<br />AnitaAnita Marchesani, Ph.D.http://www.blogger.com/profile/17451706337499825157noreply@blogger.com1