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Easily Stressed People Are Mentally Healthier After Writing This Down. See How The Trick Works.

Easily Stressed People Are Mentally Healthier After Writing This Down. See How The Trick Works.

Most successful businesses operate by following a fundamental set of core values. Their vision and mission statement reflect these values, the day to day operations are driven by them and they dictate how major decisions are made. Having core values provides a clarity that fosters focus and makes prioritizing easy.

As human beings, we all have a personal set of core values that reflect the essence of who we are. We all have them. However having them and consciously allowing them to guide you through life are two entirely different things. Understanding and living a life driven by your own personal values is one of the major keys to success, happiness and inner peace.

Write it out

The first step in living a life full of purpose and passion is to write down your own personal values. Your values, though tied to your morals and ethics are not a system of right or wrong. Your personal values are the things you value the most. What drives you? What makes you feel alive, energized and invigorated? Is it love, family, money, career, popularity, serving others, social justice, rescuing animals? The list goes on and on. What do you love? What matters to you?

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Now that you have identified them–write them down.

Why? Research shows that writing down your values yields dozens of positive results such as:

  • You get a true picture of who you really are and what you stand for. To get what you truly want, you must be who you truly are.
  • You will begin to manage your time better. You will learn to make better choices about where you spend your time.
  • Knowing and being true to what really matters to you will ignite your passion for your purpose and being able to fulfill your purpose fuels that passion even more. The two are interdependent and keep you motivated and moving forward.
  • Our values are like our internal compass. They keep us headed toward our true north. When we get off course, having them written down helps us notice sooner. Writing about our values helps remind us of where we need to be and it helps us get back on track more easily.
  • Our values are our roots that keep us grounded in what’s important to us. Having them written down visually reminds us to stay true to who we really are.

In short, discovering, defining, writing down and living your core values helps to ensure that you get more of the right things done and makes the journey so much more enjoyable.

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Seeing your personal values in writing reduces stress

Dr. Kelly McGonigal, Stanford Professor and author of the book The Upside of Stress, has studied the impact that connecting our personal values to our experiences–specifically journaling about the connection–has on our overall health, well-being and ability to cope with stress. According to Dr. McGonigal’s research there are life altering benefits to writing about our personal values:

“In the long term, writing about values has been shown to boost GPAs, reduce doctor visits, improve mental health, and help with everything from weight loss to quitting smoking and reducing drinking. It helps people persevere in the face of discrimination and reduces self-handicapping. In many cases, these benefits are a result of a one-time mindset intervention. People who write about their values once, for ten minutes, show benefits months or even years later.”

McGonigal believes that writing about how the events of our day match up with our deepest personal values can mentally and biologically improve our ability to deal with stress. In the cases she studied she found that:

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“Stressful experiences were no longer simply hassles to endure; they became an expression of values… small things that might otherwise have seemed irritating became moments of meaning.”

Putting it in to action

When our actions and activities don’t align with our values, we feel less authentic and become demotivated in our daily lives..

Below are a few simple steps to assist you in aligning your actions, activities, goals and life purpose with your own unique set of values:

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Writing it down:

  • Choose the top five (or less) things you value most in life and write them down.
  • Define what each of those values means to YOU.
  • Reflect on your day (or week). What went well? When did you feel stressed? Why?
  • Select one or two highs and one or two stressful events and briefly jot down how they connect to at least one of your core values.
  • Select one or two core values and jot down something you can do the next day (or during the following week) that will positively reflect that value.

Self Assessment:

  • As time progresses, keep a tally of how many times you purposefully and intentional engage in activities that positively reflect your value system
  • Assess your stress levels. Are you feeling more or less stressed/anxious since you began the exercise? How is your passion and motivation? Do you feel driven?
  • Assess your physical well-being. How are you feeling overall? What changes have you noticed (more or less: headaches, neck and back pain, tension, upset stomach. etc.).
  • Plan your action: what can you do to keep this moment going?

The most important thing you can do for your personal success today is to not only know your core values, but live them. Allow them to become a part of your day to day life. Write about them and learn to see them in everything you do. A life lined-up with personal values is a well-lived, purpose-filled life.

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Denise Hill

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Last Updated on December 13, 2018

12 Practical Tips To Stay Fit For Christmas

12 Practical Tips To Stay Fit For Christmas

Christmas is approaching fast, and lots of people not only tend to ruin their usual diets, but they also gain a few extra pounds. Based on studies, the majority of people tend to gain additional weight during the holiday season that starts at the Thanksgiving Day and ends with the New Year celebrations. Excessive eating is claimed to be the main cause for the additional weight gain, but it is also due to lack of physical activity and exercise.

A lot of individuals out there tend to set aside their fitness routines during the holidays since they believe that they do not have enough time to perform their workouts. And because they feel guilty after the holiday season, most of the gyms and fitness centers are packed with fresh members. Always bear in mind that you can still enjoy the holidays and stay fit at the same time. If you want to stay fit during the holiday season, especially during Christmas and the New Year’s Eve, here are some useful tips that might help you:

1. Eat Before Heading Out

First, it is best that you eat something before heading out to visits, trips or family dinners. By doing so, you will no longer be tempted to eat a lot or overindulge yourself since you have already eaten. Skipping on meals is not a good idea either, because you will only be forced to eat more later.

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2. Select The Treats

Make sure to select the treats that you eat in a wise manner. You should choose something that you can only enjoy during the holiday season and not something that is readily available all the time.

3. Avoid Skipping Meals

Don’t skip meals, especially breakfast! Even though it can be tempting to skip on certain meals, believing that it will make up for the treats you consumed in the previous day, don’t do it because it will only lead to counterproductive results.

4. Drink With Moderation

It is best to regulate your drinking since alcohol, coke or other juices will only add more calories to the ones you already eaten!

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5. Be Active

You should still perform your fitness routine whenever possible and if you can’t do that, simply walk more, park your car some distance away from the store or just use the stairs!

6. Get Out Of The House

Make the holidays a family affair and plan outdoor activities where everyone is involved. Even a snowball fight in the backyard will burn a lot of calories and will keep the children entertained.

7. Don’t Skip Your Strength Workouts

Always remember to perform your strength training in order to maintain that muscle mass you worked hard to get. You might be tempted to use lightweights and just do some cardio, but you can burn just as many calories by lifting weights. And with all of those extra stakes you had on the holiday meals, you might even gain some extra muscle. And this is much better than gaining some extra fat.

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8. Set Realistic Goals

You should set realistic exercise objectives. Aim for at least half an hour per day and you will be very happy when you will achieve that. If you plan one hour or more and not achieve it, you will only end up disappointed.

9. Enjoy Yourself

Also make sure to set realistic diet plans! Trying to restrain yourself totally from some foods will only make you eat more. Feel free to enjoy the treats that you really love, but in small portions.

10. Drink A Lot Of Water

This can satiate your appetite as well as keep you hydrated at all times. And it will also prevent a possible hangover if you overdo it with alcohol.

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11. Eat Less And More Often

Distribute your meals evenly throughout the day, and do not eat everything at once.  Instead of having 2 enormous meals, have 5 small ones.  Eat your dinner earlier and have a nice walk before going to bed.

12. Prioritize Your Workouts

Try to do them early in the morning while everyone else is still sleeping. This way you will also avoid remarks like “Oh, come on! It’s Christmas…”

So there you go! Twelve simple tips that will help you avoid gaining weight during the winter holidays, but will also allow you to enjoy yourself and have a great time with your loved ones.

Happy Holidays everyone!

Featured photo credit: rawpixel via unsplash.com

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