job stress

Nov
11
2017

 

The main ingredient to a successful and fulfilled life is gratitude.
While during chaotic and troubling economic times, gratitude may seem elusive and most people often forget to practice the fact that usually what we need , we already have and for that we should be thankful everyday.
The easiest ways to make your blessings count is to count your blessings Acknowledge what is good in your life. Once you begin to do so, you will feel how powerful gratitude can be, in fact it makes what you appreciate stronger.
In the haste of our busy lives, we overlook the simple laws of gratitude, so here is a quick refresher.
1. Gratitude is all – inclusive – Good days give you happiness, bad days give you wisdom. Both are essential to growing and evolving.
Both the fortunate an unfortunate occurrences in your life leads to gratitude. You would not be the person you are today, which has contributed to the advancement of your life, by practicing gratitude.
There are no coincidences in life, the ordinary people you have met have taught you something in your life. Everything that takes place in your life everyday, take notice, it forms a new kind of perspective that may not have been there previously.

2. The tribute to the ones you lost is not grief but gratitude – Sometimes the greatest gift imaginable is the one that did not last forever. Be thankful your paths crossed and had the chance to create the most wonderful moments of your life.

3. Being present, is being grateful– everyday you wake up and take a breathe is a moment of life that leads to another moment of your life. Take solace in the privilege of walking this earth, the beauty of nature and wondrous miracles speaking to you by choosing to be present.

4. Gratitude includes giving back – Think about how much more we receive everyday then we give. The moments where a stranger let’s you go ahead of them in line at the grocery store, a friend buys you lunch or a cup of coffee for no reason other than enjoying your presence, a professional goes above and beyond to form a solution, just simply by listening and helping with his/her wisdom and knowledge.
It is in the giving and the gratitude of receiving that makes life rich.

5. Live and DO Gratitude – those who journal 5 things a day that brings them gratitude have been studied, in over a decade of scientific research, to be happier people. When you think, speak and act in gratitude, this is what brings more meaning and positivity into your life, according to Psychology Today.

When you are feeling sad, anxious, depressed or lonely, change your attitude to gratitude. Your blessings may be far greater than your perceived misfortunes. Try it!

Gratitude turns what we have into enough, and more. It turns denial into acceptance, chaos into order, confusion into clarity…it makes sense of our past, brings peace for today, and creates a vision for tomorrow.” Melody Beattie

Share a gratitude hack that works for you in the comments below!

XO

 

 

 

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Jackie Ruka, America’s Happyologist, Success Coach and Founder of Get Happy Zone Lifestyle Co. teaches professionals how to create perfect solutions for the highest level of income, freedom and passion for life and eliminate feeling stuck. Listen to a free web class here.

Jun
06
2017

The world is very abundant and the more you realize this the more you will attract what is available to you. The trick starts with your mindset. Why is that? Well, how do you get results? You do the work. You can’t do the work without having the knowledge. And even with the knowledge it doesn’t matter if you don’t have the skill set. Yet even with the skill set the right mindset is all that matters. Mindset + Skillset + Knowledge + Work = Results. No more. No less.

So before I share the secrets to unlock your abundance, you first must have an idea of what abundance means to you. You may define it as money, love, health, or personal fulfillment. The fact is all of those define abundance. To unlock your personal abundance focus upon the ONE that stands out to you the most.

Secret Number One: Your subconscious mind is what holds the key to your abundance. This is where your emotions live in the now. Your emotions may be hindered or blocked by the seven year old kid in you and are living with an old recording from years past. Perhaps you have a belief system where you have to prove yourself in order to make a good income. Or you have blocked love from your life unconsciously, based on a past hurt. The first mindshift to uncover your blocks is to learn to feel limitless. This is how you retrain the subconscious to reach success.

Secret Number Two: Get out of routine living. Routine living limits you holistically. Making small changes in your daily routine expands your mind and your body to feel new sensations and experience life beyond your four corners. If abundance is not in your four corners then it is time for change; start with a different walk or drive to work. Perhaps take a new yoga class and refrain from technology until after you have had breakfast versus as soon as you wake up. Again those actions encourage feeling limitless and forms new positive habits.

Secret Number Three: To retrain the subconscious mind it all ends and begins with images. Our subconscious mind is like a camera, it takes on visuals that encourage feelings that become ingrained into a want or need. Advertisers have mastered the art of images and know how to push the subconscious buttons. You too can master this toward creating the abundance you desire through images. Let’s say you want more prosperity as your goal. Gather images that have meaning to you and instill the feeling of prosperity. Place those images on your nightstand, your desk, your fridge, and your walls. Look at them often and especially at night before you go to bed. At night is when the subconscious goes to work for you and creates new neural pathways based on the images and feelings you have consumed.

Lastly, action is the key to success where “abundance is not something we acquire it is something we tune into.” – Wayne Dyer

 

Grab the FREE Handbook to Massive Success HERE.

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Jackie Ruka, America’s Happyologist, is a best selling Author, Motivational Speaker & creator of the Mindset Method to Massive Success to unlock the blocks to happiness and empower you to express your greatness. To find out more visit her website jackieruka.com to follow her on Facebook @jackierukahappinessmindset

May
05
2016

Follow your Joy

At one time or another, we all have experienced life purpose fatigue . Fatigue is defined as extreme tiredness, typically resulting from mental or physical effort or illness. Life purpose fatigue is when the stacks of career and self-development books, coaching seminars and chasing your tail have left you weary and confused about your life’s path. These are obvious signs that you have attempted what you thought was a good idea but with less than happy results. At some point, its time to get serious about what your true heart desires. And usually when you are so sick and tired of being sick and tired that you finally decide to get serious, well that’s the hope anyway. There is no reason for you to be struggling , scraping and holding back from your passions, is there ? Fatigue keeps us in the negative and holds us back with low energy. Conversely, the “just go for it” attitude is what amps your brain and shifts thoughts to a more positive and higher energy which zaps a weary type of thinking. However, there may be more happening on a subconscious level causing life purpose fatigue.

Fear, apprehension and perfection are feelings that live deep in our subconscious, most often born from a critical parent or a not good enough attitude imposed upon us as a child. Managing the process of working through this starts with self-forgiveness, by stopping the negative thoughts and affirming that you are good enough! Although this process can take some time it’s important to understand that the etiology of not feeling good enough may very well have started from someone you love, who perhaps was acting out of their own subconsciousness. Albeit, this does not excuse their actions, yet it gives you the reason to begin forgiving this person in your own heart and mind. I suggest the meditation tracks of Jack Kornfield Phd., an excellent way to begin letting go and accelerate forgiveness , should you struggle with the art of forgiveness.

Here are 5 coaching tips for ways to get happy and improve your life’s direction to rid life purpose fatigue:

Perspective: We are living in a time of constant change. Although you may have started in a direction that was once meaningful, your market, customer needs or personal desires change as well. Spend some time researching on your passion, ask questions, google it, visit or interview people related to your passion and dig deeper. In addition, get your hands dirty and enjoy what’s organically related to your passion, you learn more by doing.

Acceptance: You are exactly where you are supposed to be right now. Enjoy the moment and take it all in. Allow to feel and learn as opposed to analyzing and pushing toward something that may not really feel right or where you have a half-belief ( not the whole truth or story). Accept where you are right now and give your self-credit for all that you have accomplished thus far.

Patience: You may have given yourself a year to attain a goal for yourself or your business. A lot can happen in a year and you may only have reached three-quarters of the way to meet your goal. It’s okay, you are moving forward, in a direction where your traction is not a warp speed occurrence. All good things happen in good time or divine timing. Have patience with yourself. And remember, when you have a goal, then there is no failure.

Deliberate Creation:When you place action consistently into a cause , project or dream you will end up with results, no matter what. Maintaining a  no matter what attitude and belief behind your actions will always lead to gold. Keep practicing, if you are not reaching results, tweak what you’re doing until you do reach results. It’s ok to make changes or develop a Plan B when Plan A is no longer a fit.

Accountability: Having a plan is easy. Placing it into action is the hard part. One must never, ever give up and the best approach is having a buddy, coach or business partner where accountability for getting sh*t done will happen, each and every week!

On a personal note, if someone has not told you lately; YOU are smart, powerful and talented and this is relevant to whichever passion you choose to express !

TODAYS QUOTE: Self-worth comes from one thing – thinking that you are worthy.  ~Wayne Dyer

WHAT WOULD YOU LIKE TO SHARE FROM YOUR LIFE’S CANVAS ?

Share in the comments below!

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Jackie Ruka is an Author, Artist, Therapist and Certified Action Coach. Jackie started Get Happy Zone Inc., a unique personal development organization dedicated to launching and leveraging your personal strengths and desires to skyrocket your dreams into reality. Where you create a life and business you love. Grab her best selling book: Get Happy! And Create a Kick-Butt Life. Create the life you desire by scheduling a month of complimentary coaching, or ENROLL in the Happiness Warrior’s Way  action course to turn your dream into a plan, make money and have fun!

Feb
02
2016

 

happy woman

 

Chances are if you are reading this, you know you require some kind of change in your life, but you may not be sure what that looks like? It is perfectly natural to feel stuck in life and it is also important for you to recognize that you will soon feel unstuck. Here are 4 steps how:

1. Feel Free to be YOU–   seems simple, yet many questions, who we are, where we are going and how to get there?  It’s ok to feel this way as the only constant in life is change. When you resist change and dig your heels in you  are basically  blocking the Universe from welcoming you into newness.  By being open, one must think positively and believe in yourself. Your comfort zone is no longer working for you, so it simply is time to move on. Newness feels good, try it, jump in, the water is warm! This is what the Universe is promoting your consciousness to do! Feel free to be you and experience something new, as the core of who you are is simply love. Feel the love, affection and belief in self, you will attract this in return and who knows what good will materialize.

2. What inspires YOU? – Think through what turns you ON, makes you feel good from the inside out. If you lost that spark, the groove which prompts you with feeling alive, chances are  you stopped doing what inspires you? Instead of relying on the excuses of why you put your inspirations on the back burner, you made a choice to get lost in your “stuff”, the yuck going on in your head, external world and or life circumstances. That’s OK, simply do what inspires you and capture your groove and flow, it’s in the action that movement forms, it’s inaction that creates doubt.

Science tells us that we as humans have 50% ability to create our own happiness. This is the power of choice, choose differently, right now, to celebrate what inspires you! Perhaps it is writing, painting, water skiing, cooking, gardening, yoga, meditation? You are the master of your domain, jump on the inspiration highway and get moving!!

3. Stop Worrying – you have made it through confusing times before and you will get through whatever is happening now. Feel confident in knowing your miracle is right around the corner and a breakthrough is on its way. Everything is happening in divine order, be patient, a positive solution will take place. Turn your worry into gratitude, focus on what you are grateful for in this moment, by doing so, you create a shift within and life starts to look better than what you want to believe. Think of three things you are grateful for right now, write them down and place them in an area where you see it often.

4. Take advantage of your Life Force –  we are all given a life force, an energy that allows for our own abilities to manifest and create whatever it is we desire. Many of us take advantage of our life force by ignoring it because it’s free. If you had to pay for your life force, chances are you would not be able to afford it because it is priceless. Your life force contains you ability to; imagine, visualize, positive thoughts, creative energy, and internal ambition. The ego plays games with this force because as adults we use those programmed defense mechanisms, such as denial, projection, undoing, which block our life force. Placing us in a stand still or “I can’t do it”, “don’t know how”, “it will never work” thought process. Your life force is a natural stream of what is possible. Be open to the possibilities and tap into your life force. Try this simple process, then work backward; Visualize, create, strategize, connect and celebrate. Visualize your what’s next, place your intuition into a creative form, choose a mentor to strategize the sweet spot for making this happen for you into actionable steps, connect with the Universe  and celebrate the possibilities and breakthroughs!

“America’s Happyologist” Jackie Ruka is an Action Coach, Art Therapist and Well-Being expert who founded the Get Happy Zone (www.gethappyzone.com) personal development organization. She is also the author of the new action guide “Get Happy and Create a Kick Butt Life, a Toolbox for Rapidly Activating the Life You Desire.” Grab a Free happiness kit with great tools for overcoming obstacles to gain clarity on next life steps in your journey and skyrocket your dreams!   Get happy and Create a Kick-Butt Life!

Oct
10
2015

When you look at the wealthiest, most successful business minds to date, they all seem do one thing that lend to their success and happiness, which is the practice of getting out of the head and into the heart. From Oprah to Richard Branson, their mission, message and actions are all in harmony to an initial intent that stemmed from their personal identity, intuition and essence.

 

To think and grow rich one must take note from author Napoleon Hill “our only limitations are those we set up in our own minds.” Therefore, the best choices are those made consciously. But there comes a time where you have to decide if you are growing personally and fumbling professionally or vice versa? The only constant in life is change, and it is easy to get lost in the sea of “to do’s” and lose your essence along the way. Perhaps it’s time to re-sync and get back down to the business of your happiness.

  1. Busyness is a Choice – You can choose what you want your work life to be, it can be stressful or playful? By placing meaning behind all that you do, keeps work interesting and inspiring. Meaningfulness in what you do is fulfilling. When you are fulfilled you are productive and when you are productive you are happier because your purpose in helping and serving others is wanted. People who are happy in what they do are 12% more productive than disengaged employee’s, according to a 2015 Gallup poll. How can you find meaningfulness in your business? Tip: Stop doing things that don’t matter and start using your time to work on your dreams.

 

  1. Ride One Horse – when one idea is structured and organized into a unique branding system, focused on the right customer in the right frequency, you are set up for success. By organizing now, you can set it and forget it and then move on to the next brilliant idea. You will feel much more powerful, accomplished and at peace knowing all systems are go. As a result this lends to your freedom in structure, not just in work but also in your home, financial and personal life, as well.

Tip: Preserve your “me time” and family life for the weekends to nurture your precious happiness seed. Being successful when it costs personal sacrifice is an old paradigm and only leads to stress.

 

  1. Guiltless Autonomy – what we do and why we do it is far more important than hours worked. Discover ways to boost your mood and enhance your day when working those long hours or tough projects. Give yourself breathers that you look forward to, such as, a yummy lunch outdoors, yoga stretching to your favorite tunes for 15 minutes or a coffee break or two. Taking breathers acts as a restoration, reducing stressors and greater feelings of calm and well- being.

Tip: Map out your day the night before and tackle the tough stuff earlier in the day, this allows for the moments of autonomy to be appreciated. You will shine ever so brightly when you allow for mental, emotional and physical breaks throughout the workday.

  1. Be Positive to Stay Powerful – stress seems more common than not in the 21st Naturally, it is how we respond to it that sets the course for long – term health and happiness. The happiest and most successful people have a morning ritual that sets the intention and feeling for the rest of the day. In other words, do you get up in the morning, thinking what can I create, versus what is stopping me? To prevent negativity from leaking into the psyche entails a proactive ritual to instantly snap your self into positivity where you continue to move into creativity to stay powerful as soon as you rise in the morning. Rituals condition you toward pleasure or pain. If you are experiencing pain, it’s time to change your ritual. Perhaps visualization, gratitude prayer, a jump in the pool or hot shower is a form of a ritual that works for you?

Tip: A powerful ritual entails a physiological affect on the nervous system, such as exercise. Exercise not only stimulates the brain and nervous system, it increases endorphins, the feel good hormone, which is why you feel good after a workout. Lastly, write out positive declarations, even if they have not happened yet. Read them out loud everyday. The more you hear your positive declarations the more you believe them and the closer you are to becoming and achieving those declarations.

  1. Marry Your Passion not Your Title – it is about the journey, not the destination. No matter if you are a CEO, doctor, lawyer or life coach, being too connected to our titles eludes the passion we strived to accomplish, which is to ease the pain of those we serve through the practice of compassion. It is common to lose steam in your work, which can leak into other areas of your life. Being 80% of our time is doing work, make sure you remain creative and innovative; this keeps your inspiration and excitement high and releases the “musts”, “have to’s”, and “urgencies”. Can you keep the faith to attract what you expect? If you expect that you will not meet your sales goal, then you won’t. If you expect not to get that promotion, you probably won’t get the promotion. Which is why you must increase your expectations to reach your dreams.

Tip: Elevate your faith and believe in unwavering expectation what is meant for you and feel passionate about it! Most great work evolves in the most unexpected manner. Why is that? Because you are a far greater person than you ever dreamed yourself to be. This has nothing to do with relying on a title to define or confine you and has more to do with your essence, passion and power, where your dormant forces come alive. Thus, discouragement and ego does not exist when aligned with your passion.

 

What’s the best way you BELIEVE in yourself, in unwavering faith, about your passion and purpose? Share with us in the comments below and share buttons on the far right!

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Sitarelax1America’s Happyologist, Jackie Ruka, is a transformational leadership coach and lifestyle strategist who mentors CEO’s and Working Women on the go, how to consciously create a successful happiness repertoire in life and business. To learn more about Jackie visit her online; Facebook, Twitter  or grab a copy of her best selling book Get Happy and Create a Kick-Butt Life! A Creative toolbox to Rapidly Activate the Life You Desire.  Jackie is an award winning Sales and Marketing pro who has built  $100M to $2B brands and teaches you how to have a billion dollar mindset. With over 5000 hours mentoring professionals. She is also a Speaker and Trained Art Psychotherapist.

Jackie is wearing the Earth Mermaid Tunic by Sita Couture. Available here.

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
2014

 

stressfreeholidayStress is a very common factor is 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.

 

According to the 2013 Stress in America survey, most adults do not believe they’re doing a good job managing the demands of life. The good news is stress and anxiety is highly manageable. However, there are several myths related to stress as well as realistic de-stressors.

 

People have various ideas about what stress is. For example, burn out from work is less about the hours you put in and more about feeling unfulfilled or lack of interest about the work involved in the job.

 

By proactively managing our stress and well-being you can begin to intentionally create meaning and pleasure in your life 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: Ready, set, go!

 

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, which actually makes you 2.8 years younger.

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 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 I 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, reach out and fake it to you make it. We have the capacity to re-train our brains by changing the energy we create within ourselves.

 

“America’s Happyologist” Jackie Ruka is a lifestyle expert who founded the Get Happy Zone (www.gethappyzone.com) personal development organization.  She is 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 Fearless Quiz online at www.tinyurl.com/HappinessQuiz. and receive a free report for Top 10 Ways to be Happy and Successful in a Complex World.

Order your copy NOW and receive two free powerful tools to use today! ORDER

 

Apr
04
2014

They say the best way to deal with feeling overwhelmed and stressed is  changingOverwhelm your attitude. Well, easier said than done! Today I received a question about how to best handle feeling overwhelmed? Before I answer this question, let it be known that we are ALL under some type of stress  in our lives and you are not alone. Worry and fear can take over which can block the channel of solutions from opening up and allowing for clarity to enter. This is our ego pestering us with demon like thinking.  In order to snap out of this, one must retrain the brain by learning  not to go down this path to begin with. You are a capable and amazing person and whichever difficulty and stressor you are facing right now is to stretch you beyond your comfort zone.  In other words, everything you need is already within you, it may be hidden deep within you, but you carry the authentic power to overcome obstacles and realize that with every problem there is a solution.

The only constant during complex times is change. It is time for you to make a change, it’s that simple. When you do the same thing over and over and receive the same unwanted result then the definition of insanity becomes your constant and not your change. Therefore you must decide  to make a tweak in your formula as well as ask for help.

Let’s begin with the first stress reliever solution : Take a deep breathe in and then out. I ask that you think of the word SIMPLIFY. Simplify your life, become super organized and clear the clutter. By simplifying,  you open the flow of good energy to come in and allow for your work and personal life  to feel at ease. Simplifying is a form of being proactive versus reactive. Developing a proactive stance offers the preventive measure from stress arising in the future. Whatever you do have in your control, is an opportunity for you to be proactive. Think this through, make  a list of what you can control and seek help in the areas where you have questions and need guidance.

Secondly, on your big list of to do’s choose only two that are absolute musts to get done and place ALL of your energy and concentration on those two. Whichever, is left on the list try to delegate this out or schedule it on a timeline for after the two projects are under control. Stress can be a funny feeling as even the most exciting of news can cause stress, a wedding, a move , a promotion. Again, our ego plays this old recording of fear of failure, doom and gloom. STOP, breathe, focus with the greatest of intentions and you will hit your mark of success. Break things down into smaller bites and before you know it, your stress is no longer and you have plowed through what once was troubling you to begin with. Have patience with yourself, take your time and all will work out beautifully.

Remember the Universe did not bring you this far, for you to fail. Trust and believe in yourself, you are the creator of your life. And you can do whichever you want to do, just imagine your passion and dig into this. Be the Unstoppable creator that you are!

Quote: You’re off to great places! Today is your day! – Dr. Seuss

Share with us your best practices for relieving the overwhelm in your life? Comment below!

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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 new action guide, “Get Happy and Create a Kick Butt Life, a Toolbox for Rapidly Activating the Life You Desire.” Contact Jackie and take her Fearless Quiz online at www.tinyurl.com/HappinessQuiz. and receive a free report for Top 10 Ways to be Happy and Successful in a Complex World.

Order your Copy NOW and receive two free powerful tools: ORDER

 

Mar
03
2014

happy coach  While many assume happiness is a derivative of success, studies have proven that isn’t quite the case; that many professionally successful people and those with notable wealth are actually not happy—often quite the opposite. Even more surprising is that what you might perceive as success could actually be hindering your happiness.

 

“As a society we’ve gotten it backwards: it is happiness that leads to success not vice versa,” notes “America’s Happyologist” Jackie Ruka, lifestyle expert and Founder of the Get Happy Zone (www.gethappyzone.com) personal development organization. “Scientific studies actually prove that we are the ambassadors of our own happiness in that we have full control over this enviable state of mind, which is a powerful precursor of success in terms of the true meaning of the word and how it impacts the human experience.”

An array of credentialed psychologists and other respected researchers have studied people around the globe to discern how money, culture, attitude, health, memory, altruism and daily habits affect our well-being. The field of “positive psychology” has, in fact, dug deep and formerly recognized that a person’s thoughts and actions can have a significant effect on their happiness and life fulfillment.

With this in mind, Ruka offers this list of 10 scientifically proven happiness strategies:

  1. Savor ordinary events. Study participants who took the time to do this “showed significant increases in happiness and reductions in depression,” psychology professor Sonja Lyubomirsky notes.  Reflecting back on moments of your day, even those you might ordinarily hurry through, is a worthwhile effort.
  2. Avoid comparisons. Focusing on your own personal achievements instead of making comparisons to others will better impact your happiness and self-esteem, according to Lyubomirsky, which leads to greater life satisfaction. It’s easy to lose sight of what achievements—both personal and professional—have enriched our life, and we must remind ourselves…often.
  3. Put money low on the list. According to researchers Kasser and Ryan, those who put money high on their priority list are at greater risk for depression, anxiety, and low self-esteem. “Money-seekers also score lower on tests of vitality and self-actualization,” Ryan says.
  4. Have meaningful goals. As humans, we thrive on having a purpose, but what is purpose if there is no meaning behind it? “People who strive for something significant, whether it’s learning a new craft or raising moral children, are far more happier than those who don’t have strong dreams or aspirations,” father and son team Diener and Biswas-Diener found. Positive psychology authority Tal Ben-Shahar agrees, having stated “Happiness lies at the intersection between pleasure and meaning. Whether at work or at home, the goal is to engage in activities that are both personally significant and enjoyable.”
  5. Take initiative at work. Researcher Amy Wrzesniewski says that, “when we express creativity, help others, suggest improvements or do additional tasks on the job, we make our work more rewarding and feel more in control.”
  6. Make friends and treasure family. This may seem like a no-brainer, but we need relationships. Sometimes we underestimate the importance of such connections. And, the more genuine the better as Diener and Biswas-Diener notes, “We don’t just need relationships; we need close ones that involve caring and understanding.”
  7. Fake it until you make it.  This actually works, according to Diener and Biswas-Diener, who assert, “Happy people see possibilities, opportunities, and success. When they think of the future, they are optimistic, and when they review the past, they tend to savor the high points.” This may take some practice, so try to smile even when you don’t feel like it.
  8. Keep a gratitude journal. When you are sick and tired of being sick and tired, you can either become a time bomb waiting to go off or you can recalibrate. An excellent tool for detoxing and redirecting your thoughts is with a gratitude journal. Those who write in a journal on a weekly basis are healthier, more optimistic, and more likely to achieve personal goals, according to author Robert Emmons. Martin Seligman’s research also revealed that people who write “gratitude letters” to someone significant in their lives score lower on depression and higher on happiness and the effect lasts for weeks. Gratitude and the human spirit together make powerful allies.
  9. Get moving. According to a Duke University study, exercise may be as effective as drugs in treating even major depression. Exercise releases endorphins, the feel good hormone. Duke researcher Blumenthal suggested that “exercise may be beneficial because patients are actually taking an active role in trying to get better…patients who exercised may have felt a greater sense of mastery over their condition and gained a greater sense of accomplishment. They felt more self-confident and had better self-esteem…” When you feel good, you tend to continue the behavior related to it and are motivated to adopt others.
  10. Serve others. This is often referred to as a “helper’s high.” According to ethicist and researcher Stephen Post, helping a neighbor, volunteering, and donating goods and services results in more health benefits than exercising or quitting smoking.  Researcher Elizabeth Dunn similarly found that those who spent money on others reported greater happiness than those who spent it on themselves.

 

Ruka concludes, “With so much science underscoring that we are active participants in the process, I prefer to regard happiness as a verb. Indeed, navigating happiness is a journey filled with a series of actions…it’s not an outcome. No matter the circumstance, we all have the capacity to be happy. The only question is what next step will you take to foster your own?”

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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 action guide, “Get Happy and Create a Kick Butt Life, a Toolbox for Rapidly Activating the Life You Desire.” Contact Jackie and take her Fearless Quiz online at www.tinyurl.com/HappinessQuiz.

 

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Sources:

Authentic Happiness: Using the New Positive Psychology to Realize Your Potential for Lasting Fulfillment, Marint E.P. Seligman Phd, Simon and Schuster, 2002

The How of Happiness: A Scientific Approach to Getting the Life You Want, Sonja Lyubomirsky, Penguin Press, 2008

Happiness: Unlocking the Mysteries of Psychological Wealth, Ed Diener and Robert Biswas-Diener, Blackwell Publishing Ltd, 2008

Happier: Learn the Secrets to Daily Joy and Lasting Fulfillment, Tal Ben-Shahar, McGraw-Hill, 2007

Thanks! How the New Science of Gratitude Can Make You Happier, Robert Emmons, Houghton Mifflin Company, 2007

Babyak, M. A., Blumenthal, J. A., Herman, S., Khatri, P., Doraiswamy, P. M., Moore, K. A., Craighead, W. E., Baldewicz, T. T., & Krishnan, K. R. (2000). Exercise treatment for major depression: Maintenance of therapeutic benefit at 10 months. Psychosomatic Medicine, Vol. 62. pp. 633-638.

http://www.dukehealth.org/health_library/news/300

 

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.

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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 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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