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7 Things Millenials can do to Beat the Quarter Life Crisis

7 Things Millenials can do to Beat the Quarter Life Crisis

Just what is this thing called the Quarter Life Crisis anyway? Dictionary.com defines it as “a crisis that may be experienced in one’s twenties, involving anxiety over the direction and quality of one’s life,” or, “an emotional crisis in one’s twenties with anxiety and self-doubt after leaving academic life.” The term has only recently become popularized in relation to the current generation of 20-Somethings who collectively answer to the term: “Millennials”.

Typical features of the Quarter Life Crisis are:

  • Anxiety
  • Frustration
  • an overwhelming dissatisfaction with the direction of one’s life
  • feeling as if life has no specific purpose
  • feelings of self doubt and confusion

Left unchecked, these feelings can trigger a downward spiral from anxiety to depression…or worse. Recent research has shown suicide as being the leading cause of death for young adults in both the UK[1] and Australia[2], and the second leading cause of death amongst 25-34 year olds in the US[3].

If the Quarter Life Crisis is responsible for playing any part In these troubling stats, then finding ways to overcome it early on could be incredibly important.

Here are 7 simple steps that an individual at risk can take to give the Quarter Life Crisis a side-step:

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1. Know Yourself – Identify Your Top 3 Personal Values

Really knowing what makes you tick, what turns you on to life, is incredibly empowering. This information can act like a compass for you as you go through life, giving you a sense of clarity in your decision making. This clarity will eliminate a lot of the mental fog that can cause self-doubt and confusion.

Your Personal Values are the things that are at your core, that make up your essence, and which you consider to be highly important across every aspect of life.

Examples of personal values are: Creativity, Growth, Honesty, Responsibility, Persistence etc. Getting down to just 3 values can be tough, but when you do narrow it down, you will have a clear focus for everything you do. Darren Hardy has a great tool on his site (available for free, via the link) that can assist with the process of identifying your own top 3 Personal Values. Curious? Check it out here: http://thecompoundeffect.com/downloads/english-core_values_assessment.pdf

2. Detox Your Mind – Go on a Mental Diet

On an average day, most of us are overloaded with more information and communications than we can handle or process. Sometimes the clutter of all this information and mental noise can fog what’s really important to us, and for us. In the same way that our physical bodies can benefit from a good detox – eliminating the bad, and flushing out our systems with the good – so too can our minds feel refreshed and renewed after consciously deciding to monitor the information we let into it for a period of time. Try one week without Reality TV, soaps, gossip magazines, news, social media (I know, it will be tough!) and radio etc. Try flushing your mind out with a combination of silence and carefully selected positive material designed to boost your mental well-being. There are lots of free resources available on the Web, but sites like www.knowledgeisking.co.uk are focused on providing you with the best mental food available.

3. Adopt a new Attitude – 100% Personal Responsibility

This is one of the easiest tips to implement… if you are mentally prepared to take it on. Your attitude is nothing more than a choice. This piece of advice puts you fully in the driving seat of everything that happens around you. 100% responsibility means that even if something isn’t your fault, you still take responsibility for how the outcome has impacted you. This gives you the opportunity to open your eyes to how you might actually be affecting things that you previously thought were outside of your control. This is especially important if the effects that you have been experiencing have been less than positive. 100% responsibility means always asking, “What could I have done differently? How can I change my behaviour in the future to positively affect the outcome?” Ask these questions, instead of looking at what other people have done wrong, or how they are to blame for a given set of circumstances or outcome.

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The next time you feel some frustration or anger building up inside you towards someone or something else, just ask yourself, “How might I have contributed to this situation? What would I do differently if it were to occur again?

4. Practice Responding, rather than Reacting

This tip is actually pretty closely linked to the previous piece of advice, but worth mentioning in a different light. For most of us, most of the time, when we speak or act, we are reacting instinctively to something that has been said, or has happened immediately beforehand. Responding means that we allow a little pause, some space, between what is said or done, and what we choose to say or do as a result. It doesn’t have to be a big dramatic pause, just enough time for us to give brief consideration to the things we do and say. In this pause, we can do a quick mental check, that will eventually become automatic, to see if we are responding in a way that aligns with our core values and is in line with us taking 100% responsibility.

Try using that space in your next conversation, and see if you don’t feel a great sense of calm about your communications and interactions.

5. Pick a Destination and Enjoy the Journey there

Now, this doesn’t necessarily relate to a holiday destination. Although it might be if that’s a big goal of yours. This tip refers to the principle of having a specific overall purpose to your life, and learning to enjoy the process that will help you to achieve it. Once you are clear on your values, it becomes much easier to identify what direction you want to take your life in, and for what specific purpose. That is your destination. Doing the things that will take you towards that destination will be what makes up a substantial part of your life, so it is important that you see it all as part of a process that you can enjoy. Take pride in this because you know it is all contributing to you achieving your purpose.

One activity that can help in identifying what destination, or purpose you want to have in life, is to go through the process of writing your own obituary. What would you like your life to look like on paper if someone was writing it up after your departure? To do this exercise justice, you need to set aside some specific time to sit quietly. Maybe you could start by reading the obituaries of one or two well known people that you have admired for inspiration. Upon reflection, begin jotting down how you would want your own obituary to read.

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6. Balance, Balance, Balance – Keeping it all in check

Balance here refers not to balancing all the different roles and responsibilities that you need to fulfill on a daily basis, but rather balancing the 3 elements that make it possible for you fulfill those roles in the first place – your physical body, your thinking mind and your guiding spirit. Balancing them doesn’t necessarily mean spending equal time on each, but being aware of each and giving them acknowledgement of the role they each play in your life. For your body, this means eating right, resting well and getting some exercise. For your mind, this could mean that after your Mental Detox, you adopt some new habits about what goes into your mind, and the space you give it to process the information overload each day. Depending on your beliefs, your spirit may be as simple as your gut feelings. The emotions that we feel can be a guiding voice, regarding a particular situation. This is not to say that you should be ruled by your emotions, but equally, don’t ignore your inner voice – it’s often giving the wisest advice.

7. Put Your Life in Your Hands – Have a written plan

Chances are, if you’ve ever planned anything important, you’ve had a written plan. Starting a business, planning a wedding, a project at work…it all gets written down. How much more important is this for your life?

Imagine holding a document in you hands, containing the plans for the next 5 years of your life. Identifying your top 3 values is a great start. From there, you could go on to create your bucket list. Then, pick the top thing from there that you would like to prioritize for achieving in the next 12 months. Then, jot down a list of everything that you would need to do to make it happen. What are the major stepping stones for achieving that thing? What are the specific tasks that you would need to do to achieve each of those steps? When will you do each of these steps? These are some of the basic questions that you would need to ask yourself to give yourself a great chance of making that thing happen. There are lots of goal setting programs and apps out there that can help you with the process of achieving specific goals.

If you take a little bit of action on each of these steps on a regular basis, you will reduce your risk of being hit by the Quarter Life Crisis. You’llalso increase your ability to deal with it, if that is where you already find yourself.

The Quarter Life Crisis is not an inevitable transition into full blown adulthood – you CAN find a way to Beat it!

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[1] www.ons.gov.uk

[2] www.abs.gov.au

[3] www.cdc.gov

Featured photo credit: pretty hippie girl playing guitar via shutterstock.com

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Last Updated on August 15, 2018

7 Amazing Things That Will Happen When You Do Plank Every Day

7 Amazing Things That Will Happen When You Do Plank Every Day

Bodyweight exercises are gaining ground in the fitness world due to the practicality and simplicity of getting in shape using your own body weight. Planks are one form of bodyweight exercises that will never go out of fashion. Planks are one of the most effective exercises you can do. Why? Because they require a small time investment on your part, and offer the chance to achieve substantial results in a relatively short span of time.

Video Summary

Why is it important to train up our core strength?

There are numerous sites and blogs which detail ways to build your core muscles or core strength. Often though, these sites neglect to explain what your core muscles actually are, and why building them is important.

This is quite surprising, as core muscles are quite easy to explain. Your core muscles are a series of muscles in your midsection, and are used in most forms of movement. Though they aren’t housed in your arms or legs, your core muscles can help transfer force from one limb to another, or are used in addition to muscles in your arms or legs to increase their effectiveness. As such a strong core will make a big improvement on your ability to move and exercise further.

Also they are great for helping other muscles in your midsection such as your abdominal muscles. Your abdominal muscles are important for supporting your back and spinal column, and as such are important aids in preventing injuries. However for them to be most effective you need to spend a lot of time developing your core muscles.

In short, planking exercises can make a huge improvement in your muscles down your whole body. Making them a hugely effective exercise to perform.

One Exercise, multiple benefits

There are few forms of exercise as effective at building your core as planking exercises. However, planking exercises benefit far more than just your core strength.

By holding yourself in the position for a planking exercise, you’ll notice that your biceps, neck, and shoulder muscles are also being tested and strained. This this encouraging their buildup and development. This is great news if you like to do press ups, developed shoulder muscles will have a big impact on your press up performance.

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When planking, you are holding yourself up through your arms and biceps and so by holding a planking position, your arm muscles are being toned and developed. Making planking a great alternative exercise to other forms of bicep developing exercises.

Moving down your midsection, successful plank exercises actually develop the muscles in your butt! These muscles tend to be ignored by a lot of exercises, so this is another great benefit of plank exercises.

In much the same way as you develop your biceps and arm muscles, holding the planking position helps develop the muscles in your thighs too.

What is even better is that planking exercises don’t take much time at all. In fact you should probably only spend about ten minutes max per day in the planking exercise.

What will happen when you start doing planks every day

    1. You’ll improve core definition and performance: 

    Planks are an ideal exercise for the abdominal muscles exactly because they engage all major core muscle groups including the transverse abdominus, the rectus abdominusthe external oblique muscle, and the glutes. The importance of strengthening each muscle group cannot be underestimated either, for all of these groups serve their own purpose. If you strengthen these muscle groups you will notice:

    • Transverse abdominis: increased ability to lift heavier weights.
    • Rectus adbominis: improved sports performance, particularly with jumping. This muscle group is also responsible for giving you the renowned six pack look.
    • Oblique muscles: improved capacity for stable side-bending and waist-twisting
    • Glutes: a supported back and a strong, shapely booty.

    2. You’ll decrease your risk of injury in the back and spinal column

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      Doing planks is a type of exercise that allow you to build muscle while also making sure that you are not putting too much pressure on your spine or hips. According to the American Council on Exercise, doing planks regularly not only significantly reduces back pain but it also strengthens your muscles and ensures a strong support for your entire back, especially in the areas around your upper back.

      Check out this article if you would like to find out about how doing planks on different surfaces can impact the effectiveness of this exercise in strengthening your core.

      3. You’ll experience an increased boost to your overall metabolism

        Planking is an excellent way of challenging your entire body because doing them every day will burn more calories than other traditional abdominal exercises, such as crunches or sit-ups. The muscles you strengthen by doing this exercise on a day-to-day basis will ensure that you burn more energy even when sedentary. This is especially important if you are spending the majority of your day sitting in front of a computer. Also, making it a daily 10- to 1 minute home exercise before or after work will not only provide an enhanced metabolic rate but it will also ensure that that metabolic rate remains high all day long, (yes, even while you are asleep).

        4. You’ll significantly improve your posture

          Planking exercises have a great impact and improvement on your posture. This is great news as a strong posture brings with it a huge number of fantastic benefits .

          A good posture keeps your bones and joins in the correct alignment which means both your bones and joints will be better maintained and more healthy, but also means the overall effectiveness of your muscles will be improved.

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          A good posture will ensure your back or spine is in the correct position and so you will suffer less back pain.

          On top of everything, someone with good posture looks better, healthier, and more confident.

          5. You’ll improve overall balance

            Have you ever felt that when you tried standing on one leg, you couldn’t stand up straight for more than a couple of seconds? It’s not because you were drunk- unless you happened to be at the time!-  but rather, it’s because your abdominal muscles weren’t strong enough to give you the balance you needed. Through improving your balance by doing side planks and planks with extensions you will boost your performance in every kind of sporting activity.

            6. You’ll become more flexible than ever before

              Flexibility is a key benefit of doing planks regularly, for this form of exercise expands and stretches all your posterior muscle groups – shouldersshoulder blades, and collarbone – while also stretching your hamstrings, arches of your feet, and toes. With a side plank added in to the mix, you can also work on your oblique muscles. This will provide you with further benefits when it comes to hyper-extending your toes, a movement that is crucial for supporting your body’s weight.

              7. You’ll witness mental benefits

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                Plank exercises have a particular effect on our nerves, making them an excellent means of improving overall mood. How? Well, they stretch out muscle groups that contribute to stress and tension in the body. Just think about it: you are sitting in your chair, at home or at work, all day long; your thigh muscles get tight, your legs get heavy due to being bent for several hours; and tension develops in your shoulders due to being forced to slump forward all day. These are all circumstances that put too stress on the muscles and nerves. The good news is that planks not only calm your brain, but they can also treat anxiety and symptoms of depression– but only if you make it part of your daily routine.

                How to hold a plank position

                1. Get into pushup position on the floor.
                2. Now bend your elbows 90 degrees and rest your weight on your forearms.
                3. Keep your torso straight and rigid and your body in a straight line from ears to toes with no sagging or bending.
                4. Your head is relaxed and you should be looking at the floor.
                5. Hold the position for as long as you can.
                6. Remember to breathe. Inhale and exhale slowly and steadily.
                7. When your form begins to suffer, pull the plug. You’re only benefiting from the plank by actually doing the plank.

                Watch the video if you have any doubt!

                Here is a great infographic that shows the best plank variation exercises to evenly target all abdominal muscle groups:

                  How to improve your plank time gradually

                  1. Start with the easier variation if needed. You can start with a bent-knee plank if you can’t perform a regular plank yet. If you can hold a plank for more than two minutes with ease, you can move on to these tougher variations.
                  2. Practise every day. Space your planking exercise throughout the day and do 3-4 times every day. Try to hold the position 10 seconds longer each time.
                  3. Perform other body-weight exercises at the same time. Push-up and squat will improve your core strength too.

                  Are you ready to devote 5-10 minutes of your day, every day, to stay fit, healthy and, most importantly, strong as a bull? Then jump in and make doing plank exercises a part of your life.

                  Who Should Be Cautious Doing The Plank?

                  You need to be cautious doing Planking exercises if any of these risks apply to you:

                  • Prolapse
                  • After prolapse surgery
                  • Pelvic pain conditions
                  • Weak or poorly functioning pelvic floor muscles
                  • Previous childbirth
                  • Overweight

                  Choose an alternative pelvic floor abdominal exercise or consult your doctor before performing plank regularly.

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