health

Dec
12
2017

Stress is very common in today’s busy world. Between long to-do lists, managing daily expenses and juggling multiple roles we play in our lives, it is no surprise that stress consumes Americans.

In addition to traversing a turbulent year of fires, hurricanes and governmental chaos, which now leads us to the holiday season? Sigh…

According to the 2017 Stress in America survey, nearly two-thirds of Americans (63 percent) say the future of the nation is a very or somewhat significant source of stress, slightly more than perennial stressors like money (62 percent) and work (61 percent), according to the American Psychological Association’s report, “Stress in America™: The State of Our Nation.”

Clearly, the unprecedented occurrences that have taken place over this year has erupted several social, economic, health and sustainability issues threatening the health and well-being of our nation. Fifty-nine percent of Americans feel we have reached the lowest point in U.S history, spanning every generation, including those who have lived through WW II, the Vietnam War, the Cuban missile crisis and September 11 terrorist attacks.

  • Most adults do not believe they’re doing a good job managing the demands of life. The good news is that stress and anxiety are highly manageable; however, there are several myths related to stress as well as realistic de-stressors. By proactively managing your stress and dealing with anxiety, you can begin to intentionally create meaning and pleasure in your life and work toward a lifestyle that has you feeling excited about the holidays and New Year to come!

Take note to common myths and de-stressors to improve well-being.

  • Don’t wait for a rare opportunity to meet with friends once a year.
  • Do create more realistic ways in which to spend quality time with friends more often.
  • Don’t buy a gift to fulfill an expectation.
  • Do buy or create a personal memento that depicts meaning, purpose and pleasure.
  • Don’t forfeit your vacation days until the end of the year.
  • Do schedule vacations and commit to taking all of your vacation days to rest and enjoy life outside of your job throughout the year.
  • Don’t linger in old patterns that stunt your potential.
  • Do choose to focus on what brings you closer to your desires by going beyond your comfort zone and try something new.
  • Don’t use holiday food and alcohol as an excuse to cope with your anxiety and stress.
  • Do exercise 30 minutes a day to reduce stress. Exercising 30 minutes a day actually decreases your age by 2.8 years.
  • Don’t focus negative energy toward what is not working in your life.
  • Do practice what you have gratitude for and write it in a journal nightly. Those who keep a gratitude journal have been reported to be healthier.
  • Don’t put off your dreams any longer.
  • Do take time each day to accomplish a task that brings you closer to your life’s dream.
  • Don’t ignore what your body is telling you.
  • Do get a good night’s rest, every night.
  • Don’t wait to buy gifts and rush to accomplish holiday tasks at the last minute.
  • Do get organized and start holiday tasks and purchases, by a specific date, to avoid holiday traffic and the mad rush.
  • Don’t think you must fight stress.
  • Do think of healing as the answer.
  • Don’t feel you need to isolate yourself when holiday blues occur.
  • Do surround yourself with people who lift you up, as community is the key to improving one’s well-being.
  • Don’t consume more than an hour of news media.
  • Do write five things you are grateful for in a journal each night. Studies have shown those with a gratitude journal tend to live longer, healthier lives.
  • We have the capacity to re-train our brains by changing the energy we create within ourselves. Through the struggles of storms, fires, diversity and negative media, it is the collective truth and spirit that can change the world!

I am deeply grateful for your courage and vulnerability to be the change you wish to see and BE and lift your neighbor up when needed, do your part to save democracy and learn to ride the wave of change by asking for help when you need it.

 

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“America’s Happyologist” Jackie Ruka is a lifestyle expert and certified success coach affiliated with Harvard University and Medical School. She is author of the No.1best-selling book “Get Happy and Create a Kick Butt Life, a Toolbox for Rapidly Activating the Life You Desire.” Download to receive the 5 Mindshifts to reach Massive Success free quick guide for overcoming life’s obstacles.

Feb
02
2016

In this New Year, 2016 represents the year of action and abundance. Do you see that happening for you yet?

I was watching an interview the other day with Dr. Daniel Amen the brain doc, about how a happy brain leads to longevity. He said something that really hit home for me in his interview: “There is one thing that leads to a person living 15 percent longer than others and that is purposefulness.”

What ever gets you jumping out of bed in the morning and gives you that deep sense of purpose and meaning, actually enhances your longevity, wow! How simple, yet at times complex in a life of distraction and “busyness”.

So, what is your purpose? What is the renewed sense of meaning you have this year? Do you have a book, project or business idea that excites and stimulates you to the point that the idea of doing the same old same old, just isn’t cutting it anymore?

I realize the idea of making change can be scary. However, usually when a window closes a door opens. Making “space” in your life is essential for attracting the new to come in where the old once was. Make sense?

Let me clarify in real terms to everyday life.

Let’s take a client of mine. She has a Santa Barbara-based tutoring company with several tutors who work for her. Life was very busy between calls from parents, bookings and schedule changes and finding the right tutor for the right child.

In addition, she was juggling her own children and life as a single mom. She was dating a new guy and also writing articles for the local paper to educate parents about the importance of a good tutor and to maintain her expertise in the community.

On the outside things looked like they were flowing harmoniously. But deep down, she knew it was time to make a change in her business life as it was affecting her personal life and the juggling act was overwhelming.

Feeling scattered, unfocused and depleted was tough on her and affected the quality time she planned with her kids. She needed to make a change and fast!

Well, she had an idea, which involved making more change in addition to the current changes happening in her life. Except the outcome of this idea would give her more free time and freedom in her business and her personal life. Hmmm, it was the how, maybe this was too crazy of an idea?

” Ideas are easy, implementation is hard. ” – Guy Kawasaki

She hired me to brainstorm with her this new idea and by partnering, we got right to work on a one-page business plan, strategy and then wrapped it in a new brand, logo and tag line to capture the attention of her new online idea. She was thrilled with how happy everything came out but more important, she added more life to her life.

“I had the pleasure of meeting with Jackie,” she said. “We only spent two hours talking; she helped my business tremendously. Two hours moved my business forward probably two years.”

It is the word “possible” that makes the impossible kinda fun!        

 

Overworked, stressed and ready for a life transformation?  Master Your Life Balance Mindset for Magical Results, book your FREE assessment HERE.

 

Happiness and Women

 

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Jackie Ruka founded Get Happy Zone Inc., a personal development and life style company. Jackie skyrockets the overworked professional from breakdowns to breakthroughs.  As “America’s Happyologist” her mission is assisting her client’s overcome life transitions and blaze the path to the vibrant, fulfilling life and business they dream of. Learn about the Happiness Warrior Way Profit from Your Passion Program  by  scheduling a FREE 2016 Profit from Your Passion Planning Session today. Book NOW.

 

Feb
02
2015

reduce stressWhen life takes you over instead of the other way around, it often means it’s a time to heal a personal area  which may have been ignored or brushed under the carpet. It’s perfectly natural to wonder why is this happening to me and why now?  Life has a way of creeping up on you but I am here to say, in my own experience of turmoil, I learned a few lessons and gained more wisdom than I ever thought possible. One of those pearls was the understanding that it was time to stand on my own two feet and charge forward , no hanging out on the sidelines anymore.

Turning your worry into wisdom starts with you and likely in a location that you least expect! In working with a recent client, whose husband decided to leave their marriage for her best friend, she was devastated and became depressed. In order for her to become healthy and strong again was a process in healing. This is so important to hunker down and do some inner work. As they say, your happiness is an inside job but needless to say, losing love in your life is an act of grieving, forgiving and eventually accepting things as they are except with a new perspective. So, together we came up with 4 quick and easy actions to feel good about herself , her life and forming a new direction in life.

1. The Do it Yourself Home Detox – happiness starts at your front door. What I mean by that is, when I met with Alicia, all her old stuff of pictures, memorabilia of her and her husband was hanging around the house. Alicia really wanted to start the year in a whole new positive way. Together we gathered all the old and gave it to Goodwill. Cleaned up the house and did a complete redo of furniture placement, pictures and colors around her house. In addition, we brought out her treasures, quotes and items that provided positivity in her daily life. Your home is your Zen, so have fun making it peaceful and inviting.

2. Heal what Ails you – your body often tells you when something does not feel right, so pay attention. If you are lethargic, not sleeping or eating well it could be a sign of depression or emotional exhaustion. Either way, get a check-up and a B12 shot for a boost of energy. One ailment noticeable about Alicia was on again off again fever and headaches. Often this occurred when she was around particular friends who seemed to use her as a whipping post. her choice in friends required a BIG overhaul. She slowly stopped taking their texts and phone calls and began accepting invitations to new events where she met a wonderful new bunch of caring girlfriends.  Taking care of your body is an act of self-love. And choosing people with integrity and character goes a long way with building new friends and alliances. Alicia not only feels much better but her judgement in choosing what feels right for her has received a nice bump in self-esteem.

3. Get Zen-tered – form a new morning ritual that gets your giddy-up and going. Perhaps this is a favorite cup of tea, some yoga, a brisk walk with your dog or friend before you head to work? What gets you centered? Think about this or try something new with your routine.

4. Positive People Pick Me Up –  it really is positive people in which to surround yourself with in both good and bad times, your true friends love you no matter what! Be around those who provide love and comfort not criticism or debbie downers in your life.

Answer this one question to get you started: When I am  __________________ , I am happy!

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“America’s Happyologist” Jackie Ruka , is a lifestyle strategist who founded the Get Happy Zone (http://www.gethappyzone.com) personal development organization. She is author of the #1 bestseller action guide “Get Happy and Create a Kick Butt Life, a Creative Toolbox for Rapidly Activating the Life You Desire,” available on Amazon, Barnes and Noble or your favorite book store. Opt-in for Optimism to receive 10 Strategies for how to be Happy, Stress- Free and Successful!

Nov
11
2013

www.gethappyzone.comAlthough I believe we are all born with a happiness seed within us and the science of Positive Psychology proves that 40% of our happiness is based on choice, there was a time when I was stressed out, lethargic and my metabolism and adrenals decided to shut down. From the outside I looked healthy, young and energetic, however, I require an enormous amount of rest in order to function the remaining part of the day. It was not til I was sick and tired of being sick and tired that I made new choices in my life that are based on lasting positive consequences and not short term immediate results.

Sometimes the answers are not from external sources but from gaining further knowledge with the self.  For example, one can’t assume that feeling depressed,  means you have depression but often western medicine has our society believe taking a pill will change life from crappy to happy. Until I peeled back the layers to my body, my mood and my lack of energy, at first, naturally, I assumed I was depressed when in actuality I had a silent problem, known as a resistant thyroid. The thyroid regulates hormones, adrenals, as well as the amount of minerals and iodine required in our bodies to keep the engine of our bodies  and our minds working in a healthy manner.  Nerve damage, back, spine and weight gain can occur and lead to fibromyalgia and other immune disorders, much of what masked the root of my problem By all means, please seek proper medical attention and seek professional care from a medical physician to determine and peel back the layers to your bodies, needs, your mood and your hormones.

Here is what I did to rewire my brain toward health and happiness:

1. STOP Complaining –  the more I complain, the more energy I give to the problem. Switch the energy you are using to complain and place it toward a positive action. In other words, as soon as you accept what you cannot change you recognize what you can change. Creating positive change is empowering, increases your endorphins, which improves your overall health.

2. PRAY –  One can never pray too much, are you praying enough? Instead of asking for what you want try thanking God or your higher power for the strength you require to heal, for the grace of new resources to learn what it is you require and for protection of you and your loved one’s. 

3. Find a Good Naturopath Once I found the right naturopath, it was as if a light was turned on in a very dark rom that I had been in for a long time. Working with a naturopath will help you distinguish the root of your health challenges and in turn you will learn what nutrients, minerals and treatments you require to change your life for the better. For me, a natural thyroid medicine, leafy vegetables , smaller amounts of protein throughout the day, selenium, iodine, maca and chromium supplements improved my energy, normalized my hormones and decreased the cortisol levels in my body from the stress of a workaholic life and high pressured corporate job. A naturopath will instantly turn you on to a deeper knowledge of what your body and your mind needs and can be a trusted support to keeping you on the happy and heathy path of life.

4. Exercise – at one point I was doing intense Ashtanga yoga and weight lifting, which burned out my already frail adrenals. Moderation is key to moving your body and being gentle on your joints and muscles. Pilates, Hatha yoga, walking and light weights will keep you tone , increase your heart rate in addition to requiring less recovery time from lack of over exertion.

5. Sleep – Just like turning off your computer from working and running all day, you too require sleep. Sleeping and giving your body the rest it needs means paying attention to how your body feels and how much rest it requires. Sleeping and REM, rapid eye movement, is required for the best type of rest our bodies naturally require. Excessive worry and anxiety is a natural sleep killer, however meditation and a positive I AM mantra helped me rest easier. My favorite I AM mantra for sleep is: I AM floating on a bed of clouds and sleeping now. As you breathe out the negative and breathe in the positive, imagine this beautiful cloud lifting you into a natural slumber.

6. Hydrate – drinking enough water is never really ENOUGH. A healthy tip is to purchase distilled water and pour it into a pitcher, add slices of lemon, lime and fresh mint then refrigerate and drink it throughout the day til it is finished. Alkalizing your drinking water clears out toxins and cleanses your organs. Drinking water with these wonderful alkalized additions made feel I was at a resort and drinking myself toward a healthier body and increased my energy.

7. Commit –  as soon as I made a commitment to detoxing what was negative in my life, I experienced less stress, less distractions and more inner peace. It is a big commitment and can take years to unplug old patterns , codependent tendencies and attention oriented behaviors. However, once you do, you feel lighter, healthier and happier.

8. Sunshine – the hot topic now is lack of vitamin D in our diets. Vitamin D naturally comes from the sun and we need vitamin D for bone health, in addition vitamin D deficiency is linked to breast cancer, prostrate cancer, heart disease, chronic pain, depression, weight gain and osteoporosis.  ( Web MD). I relish my beach walks and enjoy 30 minutes of sun everyday.

9. Follow your Intuition – if that little voice in your head is trying to tell you something, then LISTEN. Often, your intuition is your body’s internal voice telling you to dig deeper and pay closer attention. The more I listened to my intuition the sooner the answers appeared and manifested as my antennae was up.

Although the idea of rewiring your brain sounds like a chore, it actually leads to a smoother path to your health and happiness.

Be the star that you are and start to shine! Have any tips you want to share, please comment below.

Learn the 12 Steps to Self Care

 

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“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 soon-to-be-released book, “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.

 

May
05
2013

happy womenWith the end of school, graduations, changing schedules, and work, it’s hard not to feel stressed as we head into summer. Summer should be a time to get some sun and a little relaxation, but often times we get caught up stressing about both the little and big stressors that lead to living hectic lives. What can lead to a happier, stress- free summer entails being the champion to your own happiness and health.

Instead of drudging through each day of the week, give yourself something to look forward to each day! This will give you a sense of renewal every day and leave you feeling refreshed and excited. When we get caught up in the same routine, day in and day out, it begins to lower the value and potential that we see in each day (and I admit, I am a victim of this myself).  Our immune systems remain low and cortisol levels go up with hanging on to stress, both positive and negative stress. The power behind your own creativity becomes stagnant, so STOP going down the path of stress and up spiral your thoughts through positive action.  Here are a few suggestions to boost your days:

Have lunch with a friend! This is something you can do any day, even in the midst of work, school, or just another busy day. This will allow you to forget about the deadlines for a little while and enjoy the company of a person you care about. Even better, use this time to meet new people and friends, like that coworker you’ve never really had the time to get to know.

Have a mini spa day! Take a day (or even part of a day) all to yourself to dedicate to pure relaxation. If money’s a little tight, make your own spa at home! Have a long bubble bath with relaxing music or your favorite TV show, and you can even add in a few candles to create that serene, calming atmosphere. Ahhh, just breathe in the positive and breathe out the negative, carve out some special time for you.

Go for a swim or a beach run! Summer is a time to be in swim suits and minimal clothing, which can be a bit stressful in itself. Since summer is also the time of the best weather, use it to get outdoors and do something active. Walking, running, swimming, and creating your own workout are all things that don’t take a lot of time but will help you get the beach body that will boost your confidence!

Your life becomes exponentially more exciting and fulfilling when you create each day to be a great day!  Take the next step in creating a happier, healthier, lifestyle for yourself, and make this summer the best one yet!

Comment below to share your thoughts, questions and ideas.

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“America’s Happyologist” Jackie Ruka is a lifestyle expert who founded the Get Happy Zone (www.gethappyzone.com) personal development organization. She is also the author of the soon-to-be-released book, “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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