March 2015
Down to earth inspiration to help us be our best at home, at work and in the community!
Greetings from Your Virtual Assistant! Hi there and Welcome to my first issue of Healthy Me, Better We– a newsletter that I hope you’ll find to be both practical and useful in your everyday life. Health and Wellness affects every aspect of our lives, including our job performance. It’s my hope that topics presented here will challenge you to assess and improve at least one area of your life so that you can become a healthier you providing better care to those you serve! Each issue of the newsletter will have a different focal point that hopefully helps you become healthier versions of yourselves-mentally, physically, spiritually and emotionally- ( "Healthy Me") thus providing better service to the community (" Better We"). Each March, June, September & December, Ill be sending out a newsletter with information and inspiration focused on bettering ourselves as individuals, as well as, within our community. Whether you’re already heading down the road towards becoming a better you or you’re just now realizing that you need to start– there will be something in here for you, every quarter. March 20th marked the beginning of Spring 2015–in keeping with the spirit of “Spring Cleaning” that traditionally takes place this time of year, this issue will touch on the importance of cleaning up your thinking and decluttering your life– not just your physical space! A Cluttered mind leads to a cluttered environment and that ultimately leads to more problems! Let’s work on that!
- Deneen,
Virtual Assistant| Editor
In This Issue
We are a Product of Our Thoughts– How to clean up your “stinking thinking” (2)
Minute Mindfulness (2)
5 Steps to removing clutter in your life! (3)
How clutter effects the brain
Advice Column– “Dear Virtual Assistant!”
Question for readers!
“We are but a product of our thoughts. What we think we become.” - Ghandi
A Minute of Mindfulness We have little control over the thoughts that enter our mind but we have complete control over how we give our attention, time and energy to our thoughts.
We are a Product of our Thoughts How to clean up our “Stinkin’ Thinkin’”
The Walt Disney Company failed me! As the custom of many children, part of my childhood was spent binge watching Disney movies to learn life lessons on how to deal with peer pressure, low self-esteem, an evil sea witch, or a grand vizier. Upon entering adulthood, I discovered that my Disney boot camp training did not prepare me to deal with a different kind of nemesis: me and my negative thinking.
Thoughts are persuasive and can lead us to impulsively misinterpret situations and jump to premature conclusions. A simple thought leads to a feeling and a feeling leads to a decision and a decision leads to an action or behavior– whether it be a responsible or irresponsible behavior.
Most people have experienced negative thoughts at some point in life, so it is important to learn ways to deal with them. Here are some helpful tips on how to overcome that stinking thinking:
The practice of core mindfulness helps us to train our mind. “Core mindfulness is based in Eastern Zen Philosophy, and it includes Western Contemplative practices. Mindfulness is awareness of [your] thoughts, feelings, behaviors, and behavioral urges. By learning mindfulness, we are empowered to be in charge of ourselves in a different way– learning to understand ourselves, accept ourselves and thus change ourselves!” (Good Therapy.org/Tara Arnold, PhD, LCSW).
Three Steps to Overcome Negative thinking
LETS PRACTICE!
Negative thinking is the occurrence of thoughts of personal inadequacy or a belief in the worst possible outcome of a situation. Negative thoughts such as “I’m worthless” or “I’ll never be successful” are intrusive and involuntary. They impair judgement and cloud the mind with distractions. Negative thinking is like poison to productivity and makes goal obtainment nearly impossible.
Step #1- Quiet the mind: Whether it’s through meditation or the use of a thought stopping technique, learning to halt negative thoughts in their tracks is the first step to overcoming them. Step #2– Develop self-awareness: Find the root cause of your negative thoughts, and then replace those thoughts with more positive ones. Step #3-Identify a negative thought remedy: Just as we take medicine for a cold, it is important to find a negative thought remedy like positive affirmations to cure the mind of negative thoughts.
Written by: Monique Brown, a freelance writer. Contact the author at ?????
One Minute Breathing: While sitting or standing, focus on your breath for just one minute. Breath in and out slowly, hold your breath for a count of six once you’ve inhaled. Then breathe out slowly. Notice the thoughts wandering in your mind but return your attention to your breathing. ***************************** “The point of this exercise is to get you out of your routine and habits. Whenever something becomes habit, you stop being aware of it or mindful of it... You lose a lot of great life experience when we stop being aware.” (omharmonics.com)
5 Steps to removing Clutter from your Life! Step 1: “Spring Clean” - Designate a day/time to sort through every area of your life ( people in your life, things you own, etc.) to determine what you need to keep and what you need to part with. Step 2: Create a space for everything!- For personal items, make sure there are storage spaces created for them (shoe bins for shoes, filing cabinet for papers, etc.). For people/ obligations make sure there’s a purpose for each—in your life (Do they keep you focused, are they a confidant, are they your movie buddy, or work-out buddy, do they lift your spirit, are you pouring life into them, etc.). Step 3: Choose one day, every week, to “Spring Clean”/ reassess your life! The more you do it the less overwhelming the process! Step 4: Learn to Say, “NO” to others. We don’t have to accept every single invitation to hang out or celebrate or participate! Figure out your limit– how many social events, celebrations, etc. would I, comfortably , look forward to participating in this month. If you can rearrange your schedule to allow for something then do so but if not, feel comfortable saying, “No Thank you” or “Ill pass” Step 5: Make time for YOU each day for at least 30 minutes. (And this is most important:) Spend your time thinking about what makes you feel happy or at peace! Spend the time doing something that clears your mind (not distracts it or overloads it like social media). Use that time to be still with your uncluttered self ! Find your balance.
Photo Cred: Pixbay.com/ Geralt Altmann from Freiburg, Deutschland
Clutter hurts! Neuroscientists at Princeton University completed a study where they looked at people’s task performance in an organized versus disorganized environment. It was concluded that physical clutter in our surroundings compete for our attention, resulting in decreased performance and increased stress. During such a technologically dependent time, we also must consider the fact that clutter is no longer just physical but also digital– including things like computer files, social media applications and other aspects of our digital life. And then there is “relationship clutter” ...but that will have to wait for an entirely different article. Most of us have convinced ourselves that we need everything we have and can’t bear the thought of parting ways with any of it. According to research completed at Yale University, the pain of “letting go” of items deemed meaningful creates another adverse effect within the brain– the same pain that’s experienced when something causes you physical pain. This makes it even more difficult to declutter our lives! If you find yourself struggling to: remain on task, switch quickly between tasks and/or complete tasks that you’ve started then be encouraged because you are not alone- Check out “5 Steps to removing clutter from your life’ (on the left). It can be controlled. Sources: Click on hyperlinks for additional information. | Written by: Deneen Tyler
Dear V.A, In 1956, the advice column: Dear Abby was founded by Pauline Phillips under the Pen name “Abigail Van Buren”. Today this same column is carried on by her daughter, Jeanne Phillips. The column is well known for “sound, compassionate advice delivered with the straightforward style of good friends” says Dear Abby’s current syndication company– Universal Press Syndicate. In the spirit of the well known, “Dear Abby” column, “Healthy Me, Better We” would like to incorporate an advice column in each issue to provide readers with advice that’s grounded in reason, logic, wisdom and life experience! Responses to entries will come from professionals and individuals from all walks of life– who are considered “experts” in their field of study. Responses will also be edited by a representative of the newsletter to ensure it maintains its “compassionate, straightforward” tone.
Contact Me for more information about our services and rates! DTyler Consulting Services & Virtual Assistance Richmond, VA 23228 T- (804)-293-0413 E-Dtylerconsulting services@gmail.com Follow me on:
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Question for our Readers!
What kinds of problems or distractions do you deal with at work, home or while you’re trying to be your best self? Send us an Email or a Facebook– inbox message to let us know! Your answers help us figure out what to write about! Advice Column Disclaimer: By submitting a letter to the “Healthy Me, Better We” newsletter, you grant representatives of DTyler Consulting Services & Virtual Assistance permission to publish it in this newsletter or elsewhere including Fan Pages and websites. Your full name and email address will never be included or distributed. Advice columnists acting on behalf of DTyler Consulting Services & V.A. offer their opinions on a variety of subjects. They are expressing personal and professional opinions and views. These opinions or views are not intended to treat or diagnose; nor are they meant to replace the treatment and care that you may be receiving from a licensed physician or mental health professional. Advice columnists acting on behalf of DTyler Consulting Services & V.A. are not responsible for the outcome or results of following their advice in any given situation. You are completely responsible for your actions. Advice columnists acting on behalf of DTyler Consulting Services & V.A. do not accept any liability for any situation in your life past, present or future. DTyler Consulting Services & V.A. reserve the right to edit letters for length and clarity. The advice offered is intended for informational purposes only. This advice is not intended to replace or substitute for any professional, financial, medical, legal, or other professional advice. If you have specific concerns or a situation in which you require professional, psychological or medical help, you should consult with an appropriately trained and qualified specialist.
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