15 Mar

Five Ways To Boost Your Self-Esteem

Posted by admin, under Self Esteem

Low self-esteem occurs when we have a poor self-image of ourselves.  We look at ourselves in the mirror and have nothing positive to say.  This is a vicious cycle because what feeds your low self-esteem is the negative things you say to yourself, and the lower your self-esteem goes, the more negative things you will have to say about yourself.

Low self-esteem can lead to many problems, such as eating disorders, body dysmorphic disorder, alcohol abuse, drug abuse and depression. It can be caused by your frustration with your own appearance, personal relationships, occupation and/or stress. Boosting your self-esteem can be done with simple steps:

1) Stop feeling guilty. Try to understand where your guilt is stemming from and realize that you deserve all the good things that happen to you.

2) Stop beating yourself up. Everyone makes mistakes. People need to make mistakes to learn from them. It is natural and there is no such thing as a perfect person.

3) Exercise. Exercise makes you feel better about yourself. It will increase your energy level, release chemicals into your brain called “endorphins” which make you feel happier and exercise lowers stress. It certainly helps being able to fit in a sexy dress.

4) Increase your competence. If you feel as if you are not “smart enough” or good at anything, increase your knowledge about those subjects. Then you will feel confident in that subject and will no longer have any negative feelings about that subject or yourself. Also having an increased knowledge will give you a strong sense of worth. This feeling of worth is very important to building your confidence and boosting your self-esteem.

5) Replace negative thoughts with positive thoughts. Having positive thoughts is an essential key to boosting your low self-esteem. Thinking positively kills any negative thoughts you may be having about yourself, your appearance and your skills, making you feel competent, attractive, and a good person.

Having more self-esteem will benefit you in many ways. It is never too late to start building. If you feel you cannot do these steps, it is understandable. Sometimes our lives have been so emotionally damaged that we may need the help of a professional therapist or counselor to set us on the right track.

If you would like more information on boosting your self-esteem and increasing your confidence, click here!


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11 Mar

Five Basics of the Goal Setting Theory

Posted by admin, under Goal Setting

Dr. Edwin Locke was a pioneer in the study and research of the connection between setting goals and motivation. He formed the basic goal setting theory when he reached the conclusion that clear goals and subsequent feedback could motivate the employees greatly. They were enthused by the idea of collectively working towards the achievement of goals and it went a long way to improve their performance too. He also discovered that people were more ignited by goals that were challenging and specific as compared to goals that were easy and vague.

Dr. Edwin Locke, in the later stages, worked with Dr. Gary Latham, who had done independent studies to corroborate Locke’s findings. In the late 20th Century, they identified the five main characteristics that were essential to the success of goal setting. In random order these characteristics are clarity, commitment, feedback, challenge and task complexity.  

Clarity & Challenge

An important characteristic of the goal setting theory is that the best goals are those that are productive, clear-cut, and measurable. Once the goal is explicit and a clear deadline has been set, there is less misunderstanding on what is expected of the employees. A vague goal has very little motivational value. At the same time, the goal has to pose sufficient challenge to the employees. If the difficulty level is too less, your employee may end up feeling like his potential isn’t being exploited well enough by the company.

Commitment

If the employees are to see the goals through, commitment to it is extremely important. Employees are committed to the goal if they feel they have been active participants in its creation. Most companies encourage participative management which believes in involving the employees in the process of goal setting and decision making. Another factor that makes employees more committed towards attaining the goal is its difficulty level. If the goal is harder and more challenging, employees gain drive and inspiration from it, and show more commitment towards achieving it.

Feedback

The feedback process is crucial to goal setting. At regular intervals, you need to get together with your team and check on their progress. What have they achieved? Are they on the right direction? Did they face any problems? If yes, how did they solve them? Do they need any clarifications or additional resources to complete their goals? These are important questions that need to be answered every now and then. This activity will not only help you see where your team stands, but they will also be able to evaluate their own position.

Task Complexity

Task Complexity is that last characteristic in the goal setting theory. If your goals are extremely complex, you need to make sure that your employees aren’t feeling too overwhelmed. If the task becomes too overwhelming for them, there are chances that your employees may feel a little bewildered or demoralized. Once that happens, the goal may seem frustrating and they may develop resistance towards attaining it. To avoid this, ensure that your team or employee is given a reasonable amount of time to achieve the target. It would also be a good idea to arrange for trainings or learning sessions where you can equip the employee with necessary skills and knowledge to tackle the task at hand.

Victor Ghebre is the editor of Settinggoals101.com where you get practical tips and information on goal Setting, motivation, leadership and more.

Visit Smart Goal Setting to learn how to set yourself up for success and get free tips on how to effectively set goals that work.

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09 Mar

Stress Management : Learning How to Relax – Five Key Life Changes to Make Today

Posted by admin, under Stress Management

Stress Management – Technique1:    Think positively – Having a positive attitude is key to stress management as well as to happiness in life.  To learn to be more positive and optimistic:
Try to minimize criticism and complaints; instead seek opportunities to praise others.
? Be as non-judgemental as possible and avoid drama by refusing to jump to conclusions or “read-in” to what other people are thinking.
? Avoid the need to constantly defend your position which disrupts inner harmony.  Instead, seek to surround yourself with positive, supportive people.
? Notice the way each statement makes you FEEL as you say it and use the ones that elicit the most positive emotional response frequently.
Stress Management Technique 2:     Be Mindful – Mindfulness is a key component in stress management.  Being mindful means living fully in the present moment without focusing on regrets from the past or worries about the future.  To help you be more mindful:
• Try changing your focus to relaxing and “being” sometimes vs. constant action or “doing”.
• Seek times of solitude which will promote inner peace and relaxation as well as creativity.
• Try a walking meditation.  Get out in nature and as you walk really notice all of the sights, sounds and scents around you which will help keep your thoughts in the present moment.  In addition, noticing nature’s beauty and abundance can help to minimize any problems you may be encountering and make them seem smaller and more manageable.
Stress Management Technique 3:     Self-Nurture – Self-Nurturing is learning to love and take better care of yourself.  Continually putting yourself at the bottom of your list of priorities will result in stress, burnout, exhaustion and resentment.  We are unable to be at our best for others, unless we take time for ourselves to rest, relax and renew.  Self-nurturing is not selfish, it is sensible.  To incorporate more self-nurturing into your life try the following:
? Pamper yourself with small indulgences that you enjoy personally (simple pleasures) throughout the day.
? Follow your bliss by learning to use your natural talents and gifts, by choosing hobbies you enjoy and following your dreams.
? Learn to pace yourself, listen to your body and realize that saying no at times is essential.

Stress Management Technique 4: Declutter – Having excess clutter in your home, office and/or vehicle can significantly add to your stress level.  Clutter can rob you of time looking for items that could be used for more pleasant activities.  
Stress Management Technique 5: Practice Relaxation Techniques – In addition to helping you feel more calm and relaxed, learning relaxation techniques also has many health benefits including lowering blood pressure, regulating digestion, helping you to get a better night’s sleep and boosting the immune system.  These techniques are fun and easy to learn and regular practice will teach your body to relax faster and easier.
• Deep Breathing – When stressed we tend to breathe with shallow, rapid breaths which trigger the body’s stress response.  Taking just a few full, deep breaths can activate the body’s relaxation response.  Be sure as you practice deep breathing to breathe slowly and deeply expanding your belly first and then your chest.
• Meditation – Learning meditation is intimidating to many people because they think it is difficult and time-consuming.  This does not have to be the case.  Doing a basic meditation for 10-15 minutes each day is highly beneficial (before getting out of bed in the morning is best).  Simply sit or lie down and get very comfortable, begin to focus on your breathing and clear your mind.  When thoughts come into your mind, briefly acknowledge the thought and then let it go.  It’s that simple!  If you’d like to add a mantra (word or statement) to your meditation to help you stay focused, try “I am” as you breathe in and “calm” or “relaxed” as you exhale.
• Visualization – Visualization and Guided Imagery are simple, gentle, yet powerful techniques in which you focus and direct your imagination for a desired result.  Guided Imagery is actually much more than visualization alone because it seeks to engage all of your senses and evoke feelings.  Different types of imagery can be used for relaxation or as a complementary therapy for healing from injury or illness.  Many studies have shown the effectiveness of Guided Imagery and it is now being used in many hospitals throughout the United States.
Learning how to relax is essential to living a happier, healthier life and should be an integral part of your wellness program.  There are many other relaxing therapies available to choose from including such things as massage therapy, aromatherapy, music therapy and journaling to name a few.  Both stress and relaxation are very personal to the individual.  What one person finds stressful isn’t necessarily stressful to another and in the same way what one person finds relaxing isn’t necessarily relaxing to another.  Therefore, it is best to sample the different therapies, techniques and treatments available to find the balance that works best for you.  For more information on any of the topics discussed in this article visit www.tranquilitybaywellness.com.

InnerCents specialised in stress management, leadership training and executive coaching.


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08 Mar

Five Stress Management Secrets for Challenging Times: How to Use Stress for Your Career Success

Posted by admin, under Stress Management

The way we handle stress is always a factor in our success in challenging times.  Unmanaged, stress can hold us back from being successful Once managed, stress propels us to new levels of success.

When you learn how to manage stress, you benefit in the following ways:

Improved health and decreased incidence of disease Improved mood Improved memory and thinking Improved sleep Improved relationships Reduced absenteeism Improved productivity Improved workplace environment

The following are five stress management secrets that will allow you to fulfill your career, business, and life ambitions while living a happier life:

1. Set Realistic Goals
Many times, I ask people, “What do you want in your career?” Frequently, I receive an answer stating what they don’t want.  They do not realize that this is not the same as focusing on what they want to include in their career. If you don’t have a clear, concise vision of what you want in your career, business or life, you can easily be lead down a path which will cause stress for you in the future.

Set clear goals in several areas of your life:  family, health, career, finance, and spiritual, among others. By setting realistic goals in each area, you will create balance in your life, have a clear direction of what you want to accomplish in each area, and reduce your stress level because you will have purpose.

2. Master Your Attitude
We can choose to have a positive attitude or we can choose to have a negative attitude.  The choice is all ours. A positive attitude will create more opportunities and leave you refreshed at the end of the day. A negative attitude will close opportunities and leave you tired and stressed at the end of the day.

During downturns and challenging times, negative attitudes become the norm.  Make it a choice to start your day on a positive note and carry that attitude through the day.  “Check yourself” throughout the day to ensure you are taking actions that guarantee a positive result.  Also, protect your positive attitude when interacting with others.  Use your goals and positive affirmations as motivators for success.

3. Master Stress by Focusing on the Big Picture
During chaotic and challenging times, you will be tempted to be pulled into activities and tasks that are not important to the overall big picture.  Then, you will ask “Where did the time go?” or “Why didn’t accomplish what I needed to do today?”  These small or unimportant tasks create a stressed state of mind.  Prioritize each and every day so that you maximize your productivity and are ahead of other employees in the same situation.  Master your time management skills by taking a time management class, reading a time management book, or using a time management software package, such as Outlook, to keep you on track towards achieving your success goals.  Remember, this is an investment in yourself, and the knowledge gained goes with you wherever you go in your career.

4. Master Stress by Managing Your Work Style
Organize yourself for career success.  Do you like to have piles of paper on your desk and jump from pile to pile without accomplishing much? Do you allow any distraction distract you from accomplishing more in your career?  If you do, it doesn’t get better during very challenging times. It becomes worse.

Take the appropriate actions to manage your work style and manage stress.  If you have piles for paper on your desk, remove them from your desk and place them out of your line of sight.  Put these piles behind you if necessary so that you can concentrate on the task at hand and achieve more in less time.  If you are easily distracted, make your work area distraction proof.  Turn off the Outlook e-mail notification bell, turn your desk so that it doesn’t face the door, and control when and where you are willing to have conversations.  By taking these simple steps, you can easily relieve your stress level at the office.

5. Master Stress by Living a Healthy Lifestyle
When we are confronted with challenges, we tend to go for “comfort” food.  Comfort food makes us feel good but isn’t nutritious.  These foods are counterproductive when we are faced with challenges, and actually increase our stress levels.  Fried foods, foods high in sugar, and dairy products can increase stress levels and decrease productivity in the long run.  Fruits, broiled chicken, and plain yogurt with fruit added are much healthier choices and help to keep stress levels down.

Make it a part of your healthy lifestyle program to exercise 3-5 times a week.  It can be as simple as taking a walk around the office building or the community in which you live.  Concentrate on stretching and breathing techniques that reduce stress, increase your thinking ability, and help you become more energetic and gain more energy to face challenging situations. By implementing a rigorous exercise program, you will deter the onslaught of hypertension, which can lead to other illnesses.  

Follow these five powerful stress management secrets and you will be able to make stress work for you in challenging situations.

Ed Sykes is a highly sought after expert, author, professional speaker, and success coach in the areas of leadership, motivation, stress management, customer service, and team building. You can e-mail him at mailto:esykes@thesykesgrp.com, or call him at (757) 427-7032. Go to his web site, http://www.thesykesgrp.com , and signup for the newsletter, OnPoint, and receive the free special motivational report, “Jump Start Your Success.”

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07 Mar

Setting Goal Worksheet – Five Key Ways To Use A Worksheet In The Goal Setting Process

Posted by admin, under Goal Setting

Setting Goal Worksheet

Are you using a goal setting worksheet? There are many multitude of versions of persons kinds of worksheets out there, yet that actually abundance of innovations can pose a challenge. Not any worksheet is right for each person.

It helps if you know how you plan to use them — because once you know that, you’ll also know which ones are the most suitable for you — and even how to make your own. So go ahead and read on to discover the key ways to use them.

They’re a great resource for every part of the goal setting process, from figuring out your core values to mapping up your goals all the way to creating the individual action steps. So here are the five key ways to use such a worksheet as you go through the goal setting process: Setting Goal Worksheet

1) Determine your core values

Write down your main values, and then whittle them down by crossing out the ones that are somewhat negotiable — until you’re left with your top five or so values that you can’t live without. Then order those from 1 to 5.

2) Match your values up with your goals

Figure out what you want and then check if your tentative goals are in alignment with your core values. If they’re not, try another goal or find ways to make the goal fit better with your core values. Be sure to be honest here. Don’t kid yourself. Setting Goal Worksheet

3) Make your goals seductive

Write down the things you’ll get to enjoy when you have achieved your goals. Think about them in great detail, in sensory terms, one at a time. Make each of them come alive. Taste it, smell it, and imagine what it will fell to have what you’re working towards. You can even add a checklist for creating reminder note cards that you can take with you wherever you go.

4) Cut your goals down to size

Big and bold goals may be motivating, but they can also be mighty intimidating. Don’t let that stop you. Use your goal setting worksheets to cut your big goals down to size.

What does that mean? It means that you create specific action steps for each of them. Remember that famous Chinese quote about the 1000 mile road that begins with the first step? That’s what you should aim for. Write down a first step for each of your goals. Then another one. Then another one. Write as many as you can think of — but don’t stress out if you can’t think of more than the first one or two. The third step will become obvious once you have completed step one and two. Setting Goal Worksheet

5) Schedule your first steps

On the last goal setting worksheet you should schedule your action steps. In fact, make it a checklist where you can cross off the steps you have taken. And even though it’s not a worksheet, don’t ignore your calendar. Whatever you use, a PDA or an old-fashioned Week-at-a-Glance calendar — schedule your steps, and you’ll be on your way. Always want to have a successful life? Kick the LOSER out of your life by getting the Internet #1 Setting Goal Worksheet  Now!

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