burn out

Mar
03
2018

In some circles, discussions about work life balance have shifted to talking about work life integration. Whatever you call it, many people are searching for a way to juggle their personal and professional roles.

More than half of all employees and entrepreneurs say that job demands sometimes interfere with their personal responsibilities, according to a study by the American Psychological Association. Try these suggestions to help you meet your daily challenges.

Guiding Principles

1. Make your own decisions. Everyone’s definition of success looks different. Focus on what makes you happy and productive. Consider whether you and others may be projecting your own assumptions when you comment on someone else’s lifestyle.

2. Consider your boundaries. Some professionals find it disruptive to take business calls after office hours. Others feel stressed if they’re out of touch for any long interval. If possible, negotiate an arrangement with your employer that is comfortable for both of you.

3. Think long term. There are always trade-offs. Assess whether frequent overtime or spending more hours with your family will make you happier when you look back on what you did with your life.

4. Update your plans. Your answers may change as you go through life. Check in frequently to stay on track. You may be eager to gain new experiences when you first graduate from school. As you approach retirement, you may want to volunteer more in your community.

5. Give yourself credit. It’s common to feel guilty about working too little or too much. Focus on doing the best you can. Guilt is a wasted feeling. Think and be proactive not reactive.

6. Remain flexible. Financial constraints and other factors may influence your decisions. Work with whatever circumstances you face while you try to improve them.

Time Management

1. Be realistic. Establish your top priorities and stick to them. If you’re struggling with your to do list each day, you probably need to cut back on the less important tasks.

2. Get organized. You can accomplish more when you have solid systems in place. Look for ways to run your errands more efficiently and keep your surroundings free of clutter.

3. Limit distractions. Maybe you lose track of time watching TV or talking on the phone. Reclaim those wasted hours.

4. Schedule downtime. Your mind and body need adequate rest. Take a warm bath or meditate daily.

Additional Suggestions

1. Recognize individual differences. Some people are content viewing their job as just a paycheck, and others blend their paid work with the rest of their life. Any combination is okay as long as you find fulfillment.

2. Ask for support. Help from family and friends or paid services can help you to focus on your strongest areas. Ask your children to take on more chores or consider hiring a house cleaner. Use the extra free time to pursue a promotion or start a vegetable garden.

3. Reach out to others. Look for ways you can provide the same kind of assistance to those around you. Team up with a coworker so you can cover each other’s work on sick days or vacations rather than creating a backlog for when you return.

4. Take care of yourself. Keeping yourself fit enables you to contribute at home and at the office. Eat a nutritious diet, exercise regularly, manage stress, and stick to a regular sleep schedule.

5. Be yourself at work. As much as possible, reveal your authentic self at work. It will liberate others to do the same. You’ll also be more likely to form true friendships with your colleagues, which will make your days more pleasant.

It’s a big job to coordinate all the facets of your life. Think about your definition of success and what it means for how you align your personal and professional responsibilities.

# # # # Jackie Ruka is America’s Happyologist and Leadership Strategist; learn more about her book and services at www.jackieruka.com. Download the free quick guide 5 Mindshifts to Massive Success. Get on Jackie’s calendar with a Clarity Game Change Session today!  

Sep
09
2017

Almost everyone everywhere wants to be happier and guess what? We have the power to do it! 

Whether you’re feeling down and are looking for a pick-me-up, or you simply want to be a happier person, changing your mood isn’t hard at all. Every day we experience at least one thing in our daily lives that can instantly lift us up and improve our happiness.

We’ve heard forever that money can’t buy happiness and it’s true.

If you don’t believe me then check out these seven small changes that will help your boost happiness in everyday life.

#1 Change Your Attitude

I’m sure you have heard on occasions that being negative only attracts more negativity which in turn brings down your mood.

Scientists have studied positive thinking and it simply attracts more of that happy bug to you. Try taking a look at the good things in everyday life and fully experience and focus on those. Or better yet, try to turn a negative into a positive.  (Source)

#2 Smile

Who doesn’t feel good when smiling? And I mean a real smile not a fake one! Smiling to make us happier is not a new thing. It was discovered by Charles Darwin in 1872 who found that facial expressions actively influence our mood.

Numerous studies have confirmed that when smiling, hormones called endorphins is are released into our bloodstream which tell the brain that we are happy. Something as simple as smiling becomes contagious and can certainly help us feel more joy throughout the day. (Source)

#3 Listen to Music

We all know how powerful music can be – music really does make us happy.
Have you ever noticed when you’re out and about, you tend to hear music a lot, whether you’re at the grocery store, shopping mall or the hair and beauty salons?

That’s because as a shopper listening to music, it lifts your mood – in turn, helping you spend more.

A study at the University of Missouri has confirmed that listening to music can make you happier.

So next time you feel a little down, crank up the volume and listen to that tune. (Source)

#4 Call a Friend

In all honesty, how many times have our friends brought joy in our lives?

Your best pal is your BFF for a reason, they make us burst into laughter. Chatting with your bestie can help to lower your stress levels resulting in an uplifted mood.

But it doesn’t have to be just your BFF, casual friends and relatives also help raising the level of happiness.  Studies have shown that one person’s happiness triggers a chain reaction.  (Source)

#5 Practice Gratitude

Did you know that counting your blessing each day actually boosts your mood and makes you a happier person!?

It’s been scientifically proven that gratitude helps people feel more positive emotions. Appreciating what you have actually leads a better, happier lifestyle, as gratitude has been associated with greater happiness. So why not wake up and spend a few minutes each day reminding yourself of all the things you are thankful for and start appreciating them now.

Remember, you don’t have to wait for Thanksgiving to express your gratitude, start giving thanks today and watch your happiness grow.   (Source)

#6 Sleep

We all know what a good night’s sleep can do for us, but what a lot of people don’t know is how much it can increase our happiness.

A study from the Division of Sleep Medicine at Harvard Medical School showed that sleep and mood are associated with one another. This means that a lack of sleep can cause stress and irritability, whereas a healthy night’s sleep can enhance your mood.

So go and get a good night’s rest and regulate your mood to happiness. (Source)

#7 Get Some Fresh Air

People tend to forget about this one, but it’s true, getting some fresh air can lift your spirits.

Sunlight and fresh air help you get your daily dosage of vitamin D which is needed to regulate your mood.

The Harvard Health Letter mentions that by venturing outside you can reap physical and mental health benefits. A breath of fresh air really is one of nature’s greatest medicines.  (Source)

Final Thoughts

So there you have it, not only is happiness one of the most positive emotions, but with a few small changes you can choose a better mood, with practice.

Become a happier soul, and take each opportunity and every moment of the day to boost your happiness.

# # #

America’s Happyologist, Jackie Ruka, is a transformational leadership coach for professionals who crave freedom and are ready to discover living life on their terms.  Her mission is to provide a conscious community of inspiration and cooperation where all flourish based on what makes your soul happy. Her mindshifts and techniques are shared in her best selling book “Get Happy and Create a Kick-Butt Life” ! You can learn more about Jackie and what she has to offer by visiting her Facebook page, Twitter or engage in complimentary 15 min. introduction here.

# # #
Guest Blog by: Helen Sanders is chief editor at HealthAmbition.com. Established in 2012, Health Ambition has grown rapidly in recent years. Our goal is to provide easy-to-understand health and nutrition advice that makes a real impact. We pride ourselves on making sure our actionable advice can be followed by regular people with busy lives.
Jun
06
2015

Are you ready to claim your happiness, no matter what?

Chapter 8 Happiness is an Action
Excerpt. © Reprinted by permission. All rights reserved.

You can create a kick-butt life at any age. After all, age is just a number. No matter what stage in life you are in, whether you just graduated college, a new mom, in transition, re-building, reinventing, empty nesting , coming out of retirement, divorce or caregiving, you have the capacity to express your uniqueness no matter how old you are. It is inspiring to learn the endeavors of all ages and to realize that it’s never too late for your talent and offering to the world.

Just imagine how you can create an exceptional life and be happy, no matter how old you are. The possibilities are endless. However, more often than not, many stop themselves from creating their dream usually trumped by the  inner critic, not feeling worthy, pure exhaustion or just getting lost in the stress of life  preventing forward motion then giving up on your dream.

A no matter what, I CAN attitude to never, ever giving up on your dream is the mind set that , honestly, propels you forward.  GHZMENTAL WELL-BEING

Did you know that there are no walls between you and your dreams?

There is opportunity for you to get busy and create what you believe or be an ingredient toward a happy accident, as this is where creativity meets opportunity. You never know what life may throw your way , stuff happens and can lead you into a totally new direction, has that  ever happened to you? Well, it happened to me, when my company car reeled out of control one fateful day and slowly stopped in front of two eight -foot Buddha statues outside a furniture store. This was the Universe awakening and re-directing me to my hopes, dreams and inspirations which I put on hold for too long. In fact, had this not happened, I would not have written a bestseller book or mentally, spiritually and emotionally met up with my truth and claimed the burning desire that has led to my inner happiness. What may appear as a wall could actually be an invitation for you to gather your strength and jump over it! Inspiration is the fuel that ignites the fire within, once you tap into it, become unafraid of it, you become unstoppable. Just see how many people have done this and you can too!       ghzemotional well-being

Proof that Inspiration cannot be Ignored:

Age 102 – Australian Mini Munro marries a man younger than her, Dudley Reid, age 83.

Age 90 – Nelson Mandela is on the cover of Time magazine, featuring his “Eight Secrets of Leadership”.

Age 80 – Jessica Tandy wins her first Oscar for Best Actress for her role in “Driving Miss Daisy”.

Age 71 – Fashion icon Coco Chanel debuts the Chanel suit.

Age 64 – Louis Armstrong finishes his version of “Hello Dolly”.

Age 52 – Leonardo da Vinci completes the Mona Lisa.

Age 49 – Julia Child writes her book “Mastering the Art of French Cooking”.

Age 36 – Albert Einstein proclaims his general theory of relativity. The fields of astronomy and physics will never be the same

Age 25 – Charles Lindbergh becomes the first person to fly across the Atlantic Ocean in his famous plane, The Spirit of St. Louis.

Age 17 – Serena Williams is the first African-American tennis player to win a Grand Slam singles title since Arthur Ashe.

Age 13 – Bill Gates writes his first computer program.

Age 10 – Tatum O’ Neal wins the Academy Award for Best Supporting Actress for her performance in “Paper Moon”, co-starring her father, Ryan O’Neal

Get Happy at any Age Inspiration Challenge

Here we are 6 months into the year, time has flown by and it may be time to ask yourself; What do I want? And how I am going to do it? Let’s drill down a bit and really get into the heart of the matter. Write down what gives you meaning on one side of a piece of paper and on the other side what gives you pleasure. Circle the ones that really make you excited and what you yearn for, right now. On a second piece of paper write out all the circled words and notice all your desires sit at the corner of meaning and pleasure which is the pathway to your happiness. And guess what? It has nothing to do with how old you are!

My challenge to you, between now and October  is to mentally, emotionally, physically and spiritually align with doing what makes your soul happy. And I invite you to join me on my happiness and well-being journey while I begin to celebrate turning the age of 50! I can hardly believe it, myself. However, I feel 27  and am just getting started on my dreams and inspirations.  Feeling young and having never felt better , I am often mistaken for age 37. So, why is that? Because I AM HAPPY and incorporate a no matter what attitude. Part of this invitation is to learn the top secrets to feeling young, feeling better and gaining energy, so don’t hesitate.

One of my secrets to happiness and success is to meditate and visualize that my dream has already occurred. You see, when you learn to place your happiness first, success is sure to follow!  GHZSpiritual Well-Being

______________________________________________________________

Work Every day on your emotional, physical, mental and spiritual wellness – And remember, your life matters! Read Get Happy and Create a Kick-Butt Life to  jumpstart your destiny!

GHZPHYSICALGet Happy and Create a Kick - Butt Life!

_______________________________________________________________________

Jackie Ruka , America’s Happyologist and Best Selling Author of Get Happy and Create a Kick-Butt Life! propels you to move forward with doing what is meaningful to you and making it count! As an award winning sales and marketing pro of $100M to $2B brands and trained Psychotherapist, she teaches you how to create your billion dollar mindset for happiness and success. Grab her happiness and self care kit and get started!

Sep
09
2014

running in heels Are you a woman running heals, frantic to figure out your time with career, money, family and social life but end up not doing anything at all to resolve this feeling of disarray? Well, join the club! Each and every one of us has been there. I coin this as “women running in heels”, as we tend to do it all, want it all, try to make it ALL happen and end up stressed and simply exhausted. This was me some 2 years ago, giving, giving , giving to others with barely enough time to renew myself or adjust to a life worth creating, without falling short on quality people time, sleep and a life outside of my career!   According to the American Psychological Association stress gender survey, stress has been significantly more on the rise for women than men. Almost half of women surveyed (49%) reported a rise in stress over the past five years. We , as women, are all too willing to please others holding a false belief that if we handle it all, then life will be easier by doing it ourselves versus delegating the details to someone else.   So how is that working for you?

The bottomline is,  life  is running YOU, instead of YOU creating the life that you desire and deserve.  So, what do you really want or better yet, what do you want to get out of life, right now? The one constant that we can never capture again is our time.  Perhaps it’s time to just STOP  the crazy life treadmill and determine what feels right versus what is wrong? Step back and begin to get clear and envision your happiness , as this will attract the abundance, joy and desire you deserve! I learned this the hard way with a come to Buddha moment, where my company car almost crashed from going out of control and landed in front of two eight foot Buddha statues outside a furniture store in the San Fernando Valley of Los Angeles. Talk about a wake up call to the antithesis of my chaotic life careening me to the edge of no return.  I certainly would not want this to happen to you. However, in hindsight what I learned was the best choices are the one’s we make consciously, not from reactive measures or societal demands. We are human and the Universe has a funny way of  journeying back to self  to  determine if we are practicing self – love and self – care.

My story , as a woman running in heels, was an opportunity for me to go deep, recognize my soul calling and begin to consciously transform myself to the writer , now, published  Author and Inspiration Coach that I deeply yearned to be. I invite those women who I see have so much magic within and are running from their own soul calling to  take a listen to how I turned my challenge  into opportunities,  in an interview with psychologist  Dr. Laura Ciel,  on her radio show, which empowers individuals going through life transition.  It’s short and to the point , however, I would love your feedback! Take a LISTEN! The Happiness Journey with Jackie Ruka

Inspirational Quote: ” The Purpose of life is to live it, to taste experience to the utmost, to reach out eagerly and without fear for newer and richer experiences.” – Eleanor Roosevelt

Ready for a Happiness Smackdown? Jackie Ruka is America’s Happyologist and LifeStyle Strategist. She teaches you how to live from the heart and align yourself with your true potential! Join the tribe and opt-in to receive weekly news, programs, events and a Weekly Happiness DOSE full of wisdom to keep your vision in perspective at www.gethappyzone.com. To purchase her book “Get Happy and Create a Kick-Butt Life” , it is available on Amazon, Barnes and Noble, www.gethappyguide.com or order it at your favorite bookstore! Thanks and welcome to the  HAPPY ZONE!

Feb
02
2014

Despite the obvious of what is negative happening in the world, it’s often how we respond to the negative that can make a BIG difference in your personal life. So what is happening in your personal life and how are you responding to it? When you think about how you respond to stress, negativity or what a loved one might be doing to upset you the response can take on a hidden effect that interrupts your daily life, energy level , eating habits and enthusiasm for being ALIVE. Which leads to the scientifically proven activity that improves happiness – which is SLEEP. Research shows that  adults  require 6 hours and 20 minutes of uninterrupted sleep. Over 60 million Americans  have chronic sleep disorders, which not only effects your well – being but also may have a deleterious effect upon you physical health and your happiness. Number On Activity interrupting Your Happiness

Here are a few tips for improving your sleep:

– Talk to a friend or mentor, air out your worries, concerns and talk it out. It’s important to empty the mind and replace it with what you desire , not what you fear. Fear is an unproductive response which can grow like a weed taking over the  positivity in your mind. Place your mental energy toward the positive and tell yourself that everything will be okay. Set the intention before you go to bed, that tonight will be a good night’s sleep!

– Have your last meal before 6:00 p.m. – your body requires energy to digest and different types of food could be interrupting a natural physiological process. Have a nice cup of green or mint tea (decaffeinated) to rest your digestion and calm the body.

– Keep any pesky illuminated mobile, computer or TV screens away from your bedroom. The light zaps your body and can deplete the natural biorhythms you require to attain a restful sleep, for one thing.

– Try listening to a meditation CD to lull you to sleep. Soft music and slow meditative breathing is a positive way to drown out the chatter in your mind.

–  Most women have trouble sleeping due to a lack of magnesium and calcium. Try taking those two supplements before you go to bed, it can work wonders.

Remember 10% of life is what happens to you, 90% is how you respond to it.

# # #

 

“America’s Happyologist” Jackie Ruka is a lifestyle strategist and inspiration coach , who founded the Get Happy Zone (www.gethappyzone.com) personal development organization. She is also the author of the action guide, “Get Happy and Create a Kick Butt Life, a Toolbox for Rapidly Activating the Life You Desire.” Contact Jackie and take her Become Fearless Quiz online at www.tinyurl.com/HappinessQuiz.

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