Showing posts with label self-improvement. Show all posts
Showing posts with label self-improvement. Show all posts

Saturday, March 27, 2021

Important Goals for Maintaining Goal Achievement: Self-confidence and Satisfaction

Just be yourself, you are beautiful


We’ve all heard the stories about yo-yo dieting: the weight comes off then goes right back on. We know of people who have quit smoking or drinking… numerous times. The inability to maintain goals once achieved may seem inevitable, but there are individuals who have long-term success. How do they do it?

Of course part of the answer is that they have adopted lifestyle changes that support the goal. But there is more going on.

A review of factors associated with long-term weight loss maintenance revealed that those who managed to keep their goal weight had certain personality traits, such as an internal locus of control, and that the goal had intrinsic value.

Weight loss maintainers were more likely to engage with long-term self help groups and have face-to-face or web-based interventions. They had relatively low levels of depression. And most important, they were self-confident in their ability to lose weight, and they were satisfied with their results.

What does this mean for those of us with other types of lifestyle modification goals?

We all need to add increased confidence in our own abilities and increased satisfaction with the strategies we are using to support goal achievement to our actual lifestyle change goal. While not usually considered as part of goal setting, self-confidence and satisfaction are necessary for maintenance of lifestyle change results.


Sunday, January 17, 2021

Asking for support is a sign of strength, not weakness

A tree being held up by a concrete support in the shape of a hand
Tree getting a helping hand

We all experience times of vulnerability in our lives. It is not a comfortable feeling. One fairly common way to deal with this discomfort it to attempt to ignore, deny or bury it. 

But a healthier way of approaching vulnerability is to ask for support. There may be a social stigma attached, as if needing support is a weakness, as if you should be able to deal with vulnerability on your own. But don’t let potential stigma stop you. Seeking support is a sign of strength, not weakness.

We know that “social isolation resulting from inadequate social support leads to loneliness, depression, and vulnerability, and subsequently to other adverse health problems,” as documented recently in multiple populations including aging Vietnamese and Italians with eating disorders. Research shows that social relationships have a moderating role and are a “potential influence on stress resilience, … vulnerability to infection and adverse health outcomes.”

When you offer support to someone who needs it, you end up feeling better yourself. Allow someone you trust to get that happy sensation by asking them to help and support you,

For the research behind the validity of vulnerability as a positive, please watch the TEDTalk by BrenĂ© Brown. Her research shows that those who embrace their vulnerability as a necessary part of their humanity, their connection to others, do so with courage, compassion, and authentic interpersonal connections. 


Saturday, July 18, 2020

Things to do - ASL and/or text guided affirmations and meditations

Picture of a woman meditating in a garden
A woman meditating in a garden


Video link selections of ASL and/or text guided affirmations and meditations

Compiled by HannahFeralCat, Virtual Ability member.

Instructions:  Skip or close advertisements when allowed. Use this list to find the videos that best suit your listening, practicing and time preferences. Other notecard topics in this series note closed captioning, CC.


“Waves - ASL Guided Meditation”
by Matt Reinig (10 minutes) ASL meditation, CC
https://youtu.be/JyoR2BHI2Zc


“Rays of Gratitude - ASL Guided Meditation”
by Matt Reinig (4 minutes) ASL meditation, CC
https://youtu.be/lhC2YF46Yh4


“Letting Go of Tension - ASL Guided Meditation”
by Matt Reinig (6 minutes) ASL, CC, meditation
https://youtu.be/HE9jUqckcBQ


“EVERYTHING IS OK - Visual Zen”
by Matt Reinig (2 minutes) ASL, text in video
https://youtu.be/bOqnP-0-9X0


“Observe the Energy Within”
by Matt Reinig (4 minutes) ASL
https://youtu.be/SzqQJetjRL4


“Letting Go of Your Chains (ASL Guided Meditation)”
by Matt Reinig (12 minutes) ASL, text in video
https://youtu.be/fxI1F7E45ek


“Be at Peace”
by Matt Reinig (2 minutes) ASL
https://youtu.be/Y2M_WejUD5M


“ASL Guided Meditation - Mindful Drinking”
by Matt Reinig (11 minutes) ASL meditation, CC
https://youtu.be/2udPD0NYRVo


“5 Minute ASL Guided Meditation #1”
by Matt Reinig (7 minutes) ASL meditation, CC
https://youtu.be/01im3WZg4dw


“SLOW DOWN - Mindful Minute”
by Matt Reinig (1 minute) ASL
https://youtu.be/wZGIE7_-mYI


“Where Do You Stand - Mindful Minute”
by Matt Reinig (2 minutes) ASL
https://youtu.be/-S0d2hnWNRY


“DEAF Affirmation & Selbstbejahung ICH = JA!”<
by Yoga Massage (4 minutes) sign, text in video, CC
https://youtu.be/pfDrLeTn5rc


“DEAF Yoga - 10 Min Meditation - Entspanne dich JETZT/Relax NOW - Yoga Massage Betty Schätzchen”
by Yoga Massage (10 minutes) sign, text in video
https://youtu.be/CBLNY-a7Oco


“Guided Meditation for the Hearing Impaired & Deaf Community - Detachment from Over-Thinking”
by Michael Sealey (27 minutes) text in video
https://youtu.be/bANEAaBqjG0


“Affirmation”
by Jessica vonGarrel (5 minutes) ASL, text in video, music, singing
https://youtu.be/8PfUcY1V4f0


“2015 Deaf Can Do It Motivational Message”
by Illinois Service Resource Center (2 minutes) ASL, text in video, music
https://youtu.be/YNO6x5ekFC0


“Guided Meditation for Hearing Impaired”
by Annie Borg (6 minutes) text in video
https://youtu.be/q09x8zg85L0


“Meditation and Mindfulness for Deaf People”
by Move and Nourish (10 minutes) text in video
https://youtu.be/2tjMHcLdXiE


Sunday, February 16, 2020

What motivates you to maintain your resolutions?

Notebook, New Year on one page, Goal/Plan/Action on the other
What's your goal?

The most critical element in achieving any lifestyle change is your personal reason for wanting to make that change. One of the most common reasons for dropping resolutions and quitting work toward healthy lifestyle goals is not having found the necessary motivation.

Let’s say your resolution is to lose weight. You already know that the “magic equation” for weight loss has two factors: eating less and exercising more. How are you going to stick with both those strategies? The doctor may have told you that you need to lose weight to get your blood pressure under control and lower your risk of cardiovascular disease. You may have browsed the internet for online exercise programs and noticed magazine articles about lower calorie meal plans. But the best motivation to succeed at any enterprise is internal. How do you find your inner motivation?

The first step is to ask yourself why you want to achieve that goal. There are probably several reasons you can identify. Write these all down.

Then for each reason you listed, write down specific reasons why that matters.

To follow with the weight loss example you may have listed as a reason “to lower my risk of cardiovascular disease.” Why might that be important to you? Perhaps you want to outlive others in your family who have tended to die young of heart attacks. Perhaps you look forward to playing with grandchildren. Or maybe you want to avoid the additional expense to your children of paying for your rehabilitation in a nursing facility.

Once you have created the list of reasons to maintain your healthy lifestyle resolution, and why they are important, you can use it as a motivation tool. Make a small copy of the list to keep in your wallet. You will be reminded of your personal reasons for sticking with your resolutions every time you open it to show ID or reach for cash. Create a colorful collage of words and images to remind you of your list. Put that on a bulletin board or poster at eye level by your computer or television so you notice it every time you browse the internet or sit down to watch a favorite show. Type the list in large font and print it to hang on the refrigerator door.

Seeing your list of personal motivations to succeed at your resolutions during moments of decisions and choices will help you find the strength to get past challenges to your success.

Sunday, January 26, 2020

The smart way to turn resolutions into achievable goals

Woman achieving success
Woman achieving success

Most resolutions are intended outcomes. “I am going to drink less caffeine in 2020.” “I’m going to quit smoking.” “I want to lose weight before my daughter’s wedding.” Whatever your resolution, you need to set goals to help you achieve it.

Goals are based on the step by step process for achieving an outcome. What is necessary to drink less caffeine? Perhaps the first step is to identify what you drink with caffeine, when, and even why. A journal may help with this step. Do you need to drink three cups of caffeinated coffee before work in order to feel alert? Do you drink a caffeinated soda in the afternoon because that is what is available in the vending machine?

Why do you need so much caffeine in the morning? Perhaps you are not getting enough sleep. Then your goal might be “I will turn off my phone and computer a half hour before bedtime,” or “In January, I will get in bed a half hour earlier than I usually do, to see how that feels in the morning,” or even “I will call my physician and ask for a referral for a sleep study” if you suspect there is a medical cause for your morning tiredness.

To curb the afternoon caffeine-consumption break, try goals such as “I will bring a full water bottle to work and drink that in the afternoon,” or “I will pack snack-sized fruit juice bottles in my lunch in January,” or even “I will ask HR if they could request some healthier drinks in the vending machine.”

Remember, goals are short term objectives that build up to accomplishing your 2020 healthier lifestyle resolutions.

Saturday, December 28, 2019

TIP - Dealing with New Year's Resolution Lapses

Male hand with index finger pointing up and a reminder string tied to it
Reminder string


It’s going to happen. Sooner or later, you are going to break your resolution, go back on your promise to yourself, or revert to old undesired behaviors. Remind yourself that this lapse is temporary.

If several lapses occur in a short period of time, you may begin to think your resolution or behavior change plan is too difficult. It’s not. Don’t let these negative thoughts take over. The lapse is temporary only. Everyone makes mistakes.

Tomorrow is another chance to start over again. You can do it!

Saturday, April 13, 2019

Disabled Barbie


by Isabella


When I grew up, I recall having a Barbie Doll. I remember thinking how perfect she was. Her features were delicate, her hair just perfectly styled, her body just the right shape and proportioned, her clothing looked like it was especially made for her, her makeup impeccable.  And I remember brushing her hair and no matter how many times I did, it always looked perfectly styled. I had this illusion that when I grew up, I was going to look exactly like Barbie.

Well! I grew up and didn't look like Barbie at all.  She was too perfect, while I was imperfectly perfect.  I didn't identify with Barbie. I often wondered if any other little girls feel the same way? Probably..

I recently saw this article about how Barbie now has evolved into a beautiful Barbie with all the imperfections. Oh! How I wish I could go back in time and have those Barbies today. No, I didn't wear a prosthesis and I didn't use a wheelchair, but I do have an invisible disability. Just the fact she wasn't all perfect would have appealed to me.

Those in a wheelchair or wearing a prosthesis would have been able to actually identify. Or someone having a family member with some type of disability or friends or even someone in the neighborhood. I hope Barbie continues to evolve. Perhaps a Barbie or a Ken doll with a service dog, a cane, crutches or walker. There are other types of disabilities that could be included. (Think about the Special Olympics.) The list is endless.

I read this quote somewhere. “There is a lot of beauty in your imperfections, in your uniqueness.”

Here is the article about the new Barbie with disabilities.

https://www.cnn.com/2019/02/12/us/barbie-doll-disabilities-trnd/index.html


Thursday, March 14, 2019

Junk Journaling for Rehab

By OperativePhoenix, Virtual Ability community member

I've been debating over what to do with some of my memory clutters like old photos and school papers.  I couldn't quite come to throw them out since I've been a packrat.  I do organize and clean my room from time to time, but my storage has always been cluttered.  One day, YouTube was recommending some Junk Journal Artist videos.  I clicked them to see what they were.  And boom, they hit me like a thunder.  They recycled garbage and clutter and they created some fascinating junk journals with what they had.

Since the day I discovered what junk journals were all about, I've started my own effort to create my own journals.  My hands struggled to use a craft knife and cut out some shapes, and I was challenged to do some embroidery and sewing with my feeble hands.  However, as I struggled to do some things I used to do before the car accident, I started to find myself enjoying doing something in real life.  Sure, I cut some wrong places, or my sewing are kinda crappy looking.  However, many junk journal artists suggest how there are no mistakes in junk journaling.

Some of the junk journalists even suggested collaging instead of writing.  I'm a habitual skipper of writing a diary or I end up writing negative things in my diary and never bother to go back there.   Junk journalists keep journals on random days.  So, I realized I don't have to worry about keeping a journal every day.  I decided to make mine a gratitude journal.  Only keep something I feel good about.

My life changed completely after I decided to work on my journal.  Everywhere I look now, I think about collaging or getting papers for my journal, paying attention to some positive quotes and pictures.  It's been fun and I feel like I am moving one step forward toward becoming more positive.

Two great YouTube videos about Junk Journaling:





Sunday, February 17, 2019

February 17 is Random Acts of Kindness Day




We can be kind to strangers, to those we know, and to ourselves. Kind actions are often low-key and may be fleeting. When we are the recipients of an act of kindness, we are pleased, possibly surprised or inspired, and at the same time reassured about the basic goodness of humanity. What does research tell us about the effects of acting with kindness?

A Croatian researcher states, “Research has indicated that practicing love, kindness, and compassion for ourselves and others builds our confidence and sense of coherence, helps us create meaningful, caring relationships, increases individual and community resilience and well-being, promotes human rights, physical and mental health.” https://www.ncbi.nlm.nih.gov/pubmed/30439796 Also, acting with kindness was found to be a protective factor against suicidality in women: https://www.ncbi.nlm.nih.gov/pubmed/30170585

The etymological root of the term “kindness” is shared with words like “kin” and “kinship,” indicating a basic type of positive activity among those related to us. However, kindness can be a social activity that extends to strangers when we believe that a kind action on our part will relieve a difficulty or improve a situation.

Random acts of kindness are usually undertaken with no expectation of recognition or reward. There are benefits both for the giver and the receiver of these random acts of kindness ( https://www.tandfonline.com/doi/full/10.1080/17439760.2014.965269?src=recsys ). Students who “paid it forward” with kindness showed positive mental health benefits, while the recipients of these kind actions smiled more and indicated they would be more likely to “pay it forward” in turn.

How is random kindness perceived? One research study ( https://www.tandfonline.com/doi/abs/10.1080/17439760.2011.626790 ) found that when people recalled an act of kindness that followed social norms, they felt more positive about it than about a random act. But those who recalled a random act of kindness tended to show more generosity toward strangers and even enemies.

Intentional kindness produces “subtle increases in day-to-day experiences of positive emotions.” US researchers found that evidence-based practices such as loving-kindness meditation can improve emotional wellbeing: https://www.ncbi.nlm.nih.gov/pubmed/29201247
For an audio and text guided loving-kindness meditation, with associated research: https://ggia.berkeley.edu/practice/loving_kindness_meditation

Let’s be kind to each other and to ourselves today, and every day. That will make our world a better place.

Saturday, January 5, 2019

How to keep your portion size equal to serving size


Most of us are eating portions of food that exceed the recommended serving size as specified on the Nutrition Facts label. Here are some tips to control the size of portions you eat.
  • Be aware of the serving size on the Nutrition Facts label before you serve yourself.
  • Serve yourself slightly less food than you think you want to eat.
  • Eat slowly and be aware of your food. Use all your senses to enjoy the food’s appearance, texture, smell, temperature and taste. Put your fork or spoon down after each bite so you can concentrate on enjoying your food.
  • Avoid distractions while you are eating. Don’t watch TV, read, or look at your phone at the table. Concentrate on enjoying your meal.
  • Put your food on a plate or in a bowl. Sit at a table while you enjoy your meal. Never eat directly from the container, or while standing up.
  • Notice when you begin to feel satisfied. That’s the time to stop eating, even if you have not finished your portion.

Sunday, October 28, 2018

Exercise and Sleep



A regular exercise program, especially cardio exercise, has been shown to help people fall asleep more easily and have a more restful, better quality of sleep.  But for many people, exercising right before bedtime does not achieve these outcomes.  Try different times of day to exercise and see what works best for your quality of sleep.  In general, you probably don’t want to work out closer then 3 hours before bedtime.

Images from Pixabay.

Friday, January 13, 2017

6 Body Fat Fighting Facts We Don't Know About

Contributing Author: The Tortoise

Dr Zoe Williams of the 'Obesity: Outsmart Your Fat' BBC programme enlightens us about 6 body fat facts most of us probably do not know. Read on for her 6 eye-opening everyday tips to win your fight against fat.

#1 The body needs enough sleep
Dr Williams says: "If you don't get enough shut eye, this can cause your metabolism to slow down, as your body tries to conserve energy. And also trigger the release of the hormone cortisol, which makes you more likely to eat foods that are high in fat and sugar."
#2 Move every 20 minutes
Dr Williams says: "The muscles, when active, produce a very clever enzyme called lipoprotein lipase, and this enzyme actually breaks down your fat. If you sit for 20 minutes or longer, then that switches off. So you just have to get up and move, to switch it on again."
#3 Thirst or hunger?
Dr Williams says: "The brain can sometimes misinterpret thirst for hunger, so by drinking plenty of water and staying hydrated, you reduce the risk of reaching for the snacks."
#4 The after-meal walk
Dr Williams says: "After you eat, whenever you can, try and build in a brisk stroll for about 15 minutes.This can help to normalise blood sugar levels for up to three hours afterwards. And if you can't manage 15 minutes, then 10 minutes or even just 5 can give you some of the benefits."
#5 Stress feeds fat
Dr Williams says: "Thousands of years ago, a stressful situation would normally mean you were being chased or having to fight. Our bodies haven't changed much since then, but our environment has. Most of us these days deal with a stressful situation sitting at our desk, but our bodies still think we need to replenish those calories, even though we probably don't."
#6 The 7-minute full on
Dr Williams says: "Sometimes, the last thing you want to do is go to the gym. But you don't always have to. You can do a 7-minute high-intensity workout at home, and not only will you burn fat during the workout, your body will keep burning fat for 24 hours afterward."

Reference

Williams, Zoe, 'Nine ways to outsmart your fat', BBC


Images Credit: Pixabay

Wednesday, January 11, 2017

Humpday Hint: If You Simply Must Have a Midmorning Snack

Contributing Author: Gentle Heron

We’ve all heard that if we’re dieting or simply watching our weight, it’s best to avoid snacking in the morning unless you’re absolutely hungry. (Try distracting yourself with a drink of water or a stick of sugar-free gum.) Research indicates that there is a connection between snacking between breakfast and lunch and slower weight loss in some dieters1.

If you absolutely must snack mid-morning, limit yourself to a single piece of fruit to keep calories below 100. A banana or pear has about 100 calories, an orange has 60, and a peach has 40 calories. Dried fruit also works, but the portions have to be smaller: 8 dried apricot halves, 3 dates or prunes, 2 Tablespoons dried cherries, or 1 Tablespoon of raisins. Fruit is a good snack choice because it also contributes dietary fiber.

References
1 Kong, A., Beresford, S. A., Alfano, C. M., Foster-Schubert, K. E., Neuhouser, M. L., Johnson, D. B., et al. (2011). Associations between snacking and weight loss and nutrient intake among postmenopausal overweight to obese women in a dietary weight-loss intervention. Journal of the American Dietetic Association, 111(12), 1898-1903.

Friday, December 9, 2016

Are You Thinking About Self-Improvement?

Contributing Author: Gentle Heron

Can too much thinking hinder self-improvement? Aren’t we supposed to think about our performance and strive to better ourselves?

Dave Hill, 13 time PGA Tour winner, said, “Golf is like sex. You can’t be thinking about the mechanics of the act while you are performing.”

Why not?

Research on expert performance may help us understand why thinking while performing activities does not help improve our performance of them.

A study conducted by Timothy Wilson and Jonathan Schooler involved two groups of college students who were asked to rank jams. Individuals in the first group were given no further instructions; those in the second group were asked to justify their rankings. The jam rankings of the individuals told to explain their reasoning were less in line with expert rankings, and less in line with each other’s rankings, than were those of the group who just ranked the jams. Having to explain their decisions seems to have caused them to be less consistent, which could mean they were less capable of making wise decisions.

Also there is the research by Sian Beilock (author of Choke), who had golfers say “Stop” at the top of their follow-through swing. This kind of mental effort caused “paralysis by analysis.” Their performance significantly deteriorated.

Yet we also know that concentrating and focusing on details can help prevent nervous choking. Researcher Adam Nicholls asked pro athletes to record in a diary their stresses and coping mechanisms. One common and effective strategy these accomplished professional athletes used for dealing with stress was increasing their attention and effort. This study is less objective than the previous two, but has “ecological validity,” meaning it is more like what the subjects would be doing “for real,” and less like an experimental setup using artificial tasks.

What drives experts toward expertise? Expert development does not occur through anything other than hard work.

The Pareto principle is often generalized to tell us that the last 20% of achievement, working toward expertise, requires 80% of your effort. The ability to recognize one’s flaws when judged against the stricter standards developed by expertise, to continue to see room for improvement, is what allows experts to both become experts and to continue to grow their expertise. But of course, the expert must also have a motivation, a strong desire to continue to improve. The Japanese call this “kaizen.”

In our daily lives, performing our ADLs, good enough performance is just that, good enough. Once we learn how to do these things, their performance becomes automatic. Do you think a lot about how to brush your teeth, wash the dishes, button your shirt or tie your shoes? No, these are activities you can perform nearly automatically.

But when we need to be really good at something, routine performance simply is not adequate. You must always be aware of the quality of each element of your actions.

Philosopher Barbara Gail Montero posits that golf is like sex not because attention detracts from performance, but because both are all-encompassing activities. Perhaps the actions of a pro golfer and an expert lover are stimulated by a desire to each time be “better than ever.” And that can never be done automatically.

Believing that you can achieve expert levels on any activity without a lot of conscious effort is magical thinking. If we truly want to improve ourselves, we need to make a commitment to the work that it will take. “Good enough” ability will require less effort to achieve, but you still must make a personal commitment.

Images from Pixabay

Resources

Montero, B. G. (2016). “The Myth of ‘Just Do It’.” in (Ed.) Catapano, P. & Critchley, S. The Stone Reader; Modern philosophy in 133 arguments. New York: Liveright Publishing Corporation.

Monday, August 1, 2016

De-stress Effectively

Contributing Author: The Tortoise

Everyone handles stress differently. Some people can juggle family, children, work, personal fitness, housekeeping and the tax return without blinking. Others, however, can find it difficult to negotiate even minor stresses in life, such as mild criticism. Increasingly, also, there are people with health conditions which generate anxiety and depression, making it harder for them to handle stressful situations. And there are others who manage disabilities such as Post-Traumatic Stress Disorder (PTSD), or Complex-PTSD, which can make it nearly impossible to face many kinds of everyday stressors at all. Because we live in an increasingly high-pressured world which puts constant demands on us, we need to learn to deal effectively with stress. Inability to handle stress can, in the long term, lead to ill health.

Here are 15 tips to help you de-stress effectively.

1) Give yourself enough time
Whether it's getting ready for work or an appointment, or preparing a meal or receiving guests, the key thing is to give yourself enough time. Wake up earlier, give yourself an extra 15 or 20 minutes so that you're not rushing about in a panic. The extra time will give you time to think, to do things calmly and properly, to centre yourself and assess the situation correctly. Do not rush out the door in a frazzle -- things tend to go downhill from there.

2) Create a calm corner
For some people, a 'calm corner' helps. Create a soothing space or room with colours along the gray, green or blue spectrum, rather than red, orange or yellow. Dress this space with items or memories which calm you, such as a photograph of someone you love and respect, or pictures of a favourite pet or place. Let this space trigger good, happy, positive feelings and associations.

3) The tidying tactic
Clean out your junk drawers or corners. Tidying your home or personal spaces will also tidy up your mind, give you access into areas you've procrastinated about, and set up a boundary between having 'done something' and 'done nothing'. Purging junk and unused things will give you a sense of order and satisfaction, of moving ahead in your life rather than standing still, and a feeling that you've done something tangible and purposeful. Visible organisation will help your mental organisation -- it is also a cleansing process which helps untangle your mental and emotional knots.

4) Visualise and discard
Visualise your stressful thoughts as clouds or packages which you deliberately set adrift and send away into the distance. This is to remind you that your thoughts are not YOU, they are products distinct from you, constructions of thinking, and that unpleasant or negative thoughts can be identified and tackled.

5) Watch cute animal videos
Watching cat, dog or fluffy animal videos is definitely a feel-good exercise, especially if you love animals. Pets exert a calming and soothing influence on people, partially because their presence is (mostly) free from the social and power politics embedded in (most) human interaction, and we tend to be more 'natural' and less guarded and tense in their presence. Watching animal videos can distract you from a stressful trajectory and take you to a different place, like a good book or movie might. When you return from that positive other place, you are more equipped to start afresh.

6) Sing out loud, loud
Singing aloud can release stress the way a 'stress-shouting session' can. Letting your voice out is a sensory exercise; you can hear your voice reverberating through your body, and it lets you put internal feelings into an action, sound and sensation you direct outwards and away from you. By letting your voice put it out there, you are helping to get the stress out of yourself.

7) Muscle the stress away
This exercise does two things: it relaxes your body physically, which relaxes the mind; and it is a powerful sensory distraction which takes your mind away from the stress. Working from the top of your head to your toes, tense individual groups of muscles for 5 seconds at a time, then relax. Do this several times. Work all muscle groups until your whole body is relaxed.

8) Take deep breaths
Deep breathing also relaxes the body and your mind. Take deep breaths through your nose, making sure your diaphragm expands well. The extra oxygen will slow your heart rate and lower your blood pressure, helping with any stress.

9) Count your blessings
It might be a cliché, but it is still effective. Look for the silver lining, and be thankful for what you have, because it could certainly be worse. Be glad for all the good things in your life.

10) Let your nose help
Everyone has favourite smells and scents. Employing such favourite smells could be an aid to lowering stress. Smells have powerful associative connections to memories and emotions -- triggering a happy memory or sensation would certainly distract you from your current stressor.

11) Do something physical you enjoy
Doing something physical which you like -- such as gardening or rearranging the living-room furniture -- is a good technique to counter stress with. It focuses the mind on one thought or objective rather than let it dwell on the merry-go-round of stressful thoughts, thus breaking the negative repetition cycle in your mind.

12) Listen to nice music
Again, this is powerful re-direction technique. Listening to soothing music or favourite sounds, such as a bubbling brook, refocuses your mind on something else with good vibes, to break the stress cycle in your mind.

13) Exercise
A good bout of exercise will help defuse the flight or fight state that is stress, and rid your body of the unhealthy adrenalin that has built up. Exercise will also release feel-good chemicals such as endorphin, creating an all-over body high that may give you a new perspective on things.

14) Bring back good memories
Reminiscing about good, happy and funny memories is always a powerful de-stressing tool. "Remember when Dad was chased by that small goat?" stories bring back the laughter and associated emotions of favourite memories, which in turn leave you feeling good.

15) Help others
Not so strangely, perhaps, helping others is one of the most effective ways of getting rid of stress. Helping others makes you feel good about yourself -- and feeling good about yourself and your actions is what de-stressing is all about.

SOURCES

10 stressbusting strategies for your daily commute, Everyday Health

10 relaxation techniques that zap stress fast, Jeannette Moninger, WebMD

13 ways to beat stress in 15 minutes or less, Yelena Shuster, Health

Photos credit: Pixabay








Monday, May 2, 2016

Understanding and Improving Your Credit Score

Contributing Author: The Tortoise

Credit reports. Credit history. Credit scores. To anyone who has never owned a credit card, bought insurance or taken out a bank loan, these things might sound unutterably alien. For the average citizen of the digital age, however, maintaining 'financial cred' has become an inescapable, sometimes stressful, part of modern life. Unlike 'credit ratings' which are assigned to businesses and governments, a 'credit score' is a numerical evaluation of an individual's creditworthiness, or the likelihood that you will pay your debts. Consequently, a good credit score often goes hand in hand with healthy personal finances, functioning as one's 'financial barometer'1.

Credit Report, source Pixabay
Most people will have a credit history. In the United States, three major credit reporting bureaus - Equifax, Experian and TransUnion - receive credit information about consumers. Any company which supplies you credit, from student to personal loans, mortgages or credit cards, will report information about your credit events to these three agencies. From this information, the bureaus calculate your credit score. Most lenders, however, depend not upon the bureaus' scores, but upon the Fair Issac Corporation (FICO) score, which is a calculation based upon information taken from the credit bureaus2. Scores over 720 are considered to be excellent, while scores below 650 are considered poor. A 'good' credit score will make banks, insurance companies and potential landlords look benignly and favourably upon you, while a 'poor' score might get you shown the door. Potential employers often also look at applicants' credit reports.

So how do you improve your credit score? Your first course of action should be to avail yourself of the free annual credit reports from Equifax, Experian and TransUnion. Financial consultant firm Credit Karma has a good tip: Space out these three reports at 4-month intervals, so you get a year-long indication of how your credit health is doing3. Check your reports for accuracy. Knowing what goes into the calculation of your credit score is also an important battle strategy. The five key factors used by FICO to determine your credit score are: 1) payment history; 2) amounts owed; 3) length of credit history; 4) new credit; and 5) types of credit card4.

Cards in Wallet, source Morguefile
Your financial cred battle plan should aim for the following: Always pay your bills on time, in full. This is possibly the most important single factor affecting credit score calculation. Pay off any small balances on your credit cards. Use your credit cards less. Try for a credit utilisation rate below 20% between all your credit cards5. If you cannot lower your spending, request for higher credit limits on your cards, to improve utilisation percentages. Keep old (even unused) accounts open, to show that you have multiple options for credit usage, and to avoid decreasing the length of your credit history. Cancelling cards gives you fewer payment options while retaining the same amount of debt. In general, a longer credit history is better for your credit score. Do not open several new credit accounts in a short period of time, especially if you do not have a long credit history. Lastly, review the types of credit you are using. Different types of credit cards are viewed differently by the scoring algorithm, and major credit cards are generally better regarded than departmental store cards6.

NOTE: This article describes the credit scoring system in the United States. Every country has its own system. Some information about the credit scoring system in the United Kingdom is available here: http://www.moneysavingexpert.com/loans/credit-rating-credit-score. Wikipedia has some basic information about credit scoring systems in other countries: https://en.wikipedia.org/wiki/Credit_score.

References:

1Mamiverse, 8 Tips on How to Raise Credit Score Right Now
2Investopedia, What's the difference between a credit rating and a credit score?
3Mamiverse, 8 Tips on How to Raise Credit Score Right Now
4MyFICO, What's in my FICO Scores
5Mamiverse, 8 Tips on How to Raise Credit Score Right Now
6Money Management International, Understanding Your Credit Score

Other Sources:

Credit Karma, https://www.creditkarma.com

Monday, April 25, 2016

Assistive Technology

Contributing Author: Edmundo LoPresti

Computers are an increasingly important tool for communication, employment, education, and recreation. However, standard computer use requires good fine motor control to type on a keyboard and use a mouse, touchpad, or touchscreen; and good vision to see the monitor. For people who have difficulty in these areas, there are a number of hardware and software accommodations that might be of assistance.

Mouse Inputs
A computer access accommodation can be as simple as an ergonomic solution that supports more neutral wrist postures. A variety of ergonomic keyboards and mice, trackballs, and simple ergonomic wrist rests have been developed for the general population. Other solutions accommodate problems with fine motor control by “steering” the cursor with a joystick or providing larger keys, greater spacing between keys, or keyguards that separate keys on the keyboard. Limited range of motion can be accommodated with USB touchpads that only require small finger movements to control the cursor, small keyboards, or a variety of one-handed keyboard designs. The hands can be bypassed entirely by alternative keyboards and mice that use movement of the head, chin, tongue, eyes, elbows, shoulders, or legs.

Some power wheelchairs include a mouse emulation mode, in which the same controller that someone uses to drive their chair can be used as a Bluetooth mouse.

Speech Recognition Software
Voice recognition software, such as Dragon Naturally Speaking, can support someone in dictating text to the computer and giving voice commands so that a mouse is not necessary. Voice recognition can also be helpful for people with spelling difficulties, since the software will always spell words correctly. However, the user must recognize if the software chose the correct word.

Word prediction software tries to guess what you might be typing. If it is correct, it will finish the word for you, so that you don’t need to type in the rest. This can save you some physical typing, and can also help if you have trouble correctly spelling words.

Scanning software can replace the keyboard and mouse with a single switch which can be controlled by any body part, or by breath in the case of a sip-and-puff pneumatic switch. Scanning can be slow, but for someone with patience it provides control of all aspects of the computer.

In addition to mouse use and typing, people might have difficulty seeing objects on the computer screen, reading text on the computer screen, or hearing alerts.

For people who have difficulty seeing the computer screen, software is available to magnify objects on the screen. Other software reads aloud what objects are available on the screen, such as the names of windows or the text on buttons or menu items.

For people with difficulty seeing or reading text, text-to-speech software can read text aloud, such as the text in a word processor document, a web page, and e-mail, or a PDF document.

Vision can also be an issue when trying to type on the keyboard. Some keyboards provide larger font or higher contrast on the key labels; or large-font, high-contrast label stickers can be placed on the keys of any standard keyboard.

For people who have difficulty hearing alerts or other sounds from the computer, software can replace auditory alerts with flashes on the screen, or enable captions in online videos. Captioning software makes captioning available as an option, but generally relies on the people who made the video to provide the text for the captions.

Some accommodations are built right into Windows, Mac, and Linux computers, as well as Apple and Android smart phones, through the configuration settings. These settings can slow down or speed up the responsiveness of the keyboard or mouse, provide an onscreen keyboard or basic voice recognition, or provide a basic screen reader.

More information about specific technology accommodations can be found from the sites below.

AbleData database: http://www.abledata.com/
Job Accommodation Netowrk: http://askjan.org/
RESNA: http://www.resna.org

Monday, April 11, 2016

Money Management: It’s You vs. Them

Contributing Author: Gentle Heron

When you think about managing your finances, you have to understand that it is you against everyone else. No, I don’t mean you vs. the tax man or the government. I don’t mean poor vs. rich. I mean you vs. those who already have a financial plan and goals, and the discipline and motivation to achieve those goals. By that I don’t even mean your neighbor who has better financial literacy than you do. I mean… professional marketers. They want you to spend your money on their product, whether it will do you good or deplete your wallet. That doesn’t matter to them, but it should to you!

So how do you start improving your financial situation?

Look Carefully At What You Spend
Most people do pretty well keeping track of about nine-tenths of what they spend. Typically these are larger items for which you have credit card or checkbook records. (You do keep those records, don’t you? And look them over each month?)

If you use a debit card, you should also record those purchases in your checkbook, so that you can reconcile your bank balance at the end of the month. Do you pay cash for a latte on the way to work? Use coins at a snack or drink machine in the cafeteria? Tip waitresses or cab drivers? Perhaps you need a little notebook to jot things down on all these smaller expenditures. That way you will have a much better handle on your spending patterns. You will find lots of helpful tools from the National Endowment for Financial Education in their resource library. then search by topic.

It may take you a few months to get used to this record keeping, but it will be worth the effort, because then you can…

Make a Budget
A budget is really just a spending plan. It can be as simple as a pen-and-paper list, or can involve spreadsheets and specialized software. Use whatever strategy works for you, but plan how you will spend your monthly income.

Start by looking at necessities. List what you must spend for:

  • housing (rent or mortgage),
  • transportation (include upkeep if you own a car),
  • utilities (electricity, water, propane, telephone, trash, etc.),
  • food,
  • medicines and medical costs not covered by insurance,
  • insurance payments (renters or homeowners, medical- often paid yearly rather than monthly),
  • loan or other debt payments,
  • carers, etc.

Next list non-necessities, such as entertainment expenses, hobbies, etc.

Are there obvious places you could save some money?

Also, if you come up short at the end of the month, your budget plan will help you realize which bills must be paid (you have to have electricity and water, so pay that first) and which might be let slide til next month (although credit card debt piles up).

Plan to Save
A sad truth: The US is the only industrialized country with a negative savings rate. This means we are spending more than we make!

Why do you need to save? For the proverbial rainy day. That means emergencies as well as the expected future.

One good way to start saving is to set aside any unexpected income, such as presents, bonuses, or winnings. You weren’t expecting that money, so you won’t really miss it if you sock it away instead of spending it. You will still be getting more than you had before, because what you save now earns interest! But if you can, leave the interest in your savings account to allow it to compound, or earn even more interest next time around.

Savings should be a category in your budget. Even if it’s a small amount you set aside each month, doing so will add up over time. And the sooner you start saving, the more you will have when you eventually need to tap into it.

Make Saving Easy
Put your savings goals in writing. Establishing and prioritizing short- and long-term, goals, printing them out and posting them in a prominent place will make them concrete and help motivate you to achieve them.

Plan to save a little at a time. Sometimes the savings goal seems too big to accomplish. If you want a DVD player priced at $120, that’s a lot of cash to think of all at once. Somehow, ten dollars impacts your emotions less than $120, and it feels possible to save $10 a month even if saving up to $120 seems out of reach.

Open a separate bank account for your savings. Put a small amount in it each month. Don’t look at the balance every month (unlike your regular checking account that you should keep a close eye on). At the end of the year, your $10 a month stashed away will total over $120 because of interest it will have earned.

And you can even make savings fun by making your own decorated savings bank. If you are saving for a vacation, decorate a box to stash your “spare” coins in with images of the destination.

Looking at the pictures of the beach or the Eiffel Tower will be a useful motivation to spend less and save more. Those dimes and quarters will add to what you are saving in your bank account.

Don't Cut Out - Cut Back
If you have habits that impact your budget, such as buying fast food for lunch every day, ordering in pizza or Chinese a couple times a week, or eating out every weekend, or buying Starbucks every day on the way to work, or hitting the Red Box every other day, consider cutting back. Maybe packing a sack lunch on Mondays and Fridays, or limiting yourself to one night a week of takeout, or going to a restaurant only every other weekend, or skipping Starbucks on Tuesdays and Thursdays would be a reasonable compromise.

Talk yourself into it. “I’m not missing out on frappuccinos. I had one yesterday and I’ll have one tomorrow.”

Curb impulse buying. Do you spend a dollar for a can of pop because you go past the machine on the way back from the restroom? Opt for the water fountain instead. Do you plug a couple of quarters into the newspaper vendor you walk past on the way to the bus? You can read the same news online.

Try bargaining with yourself. If you buy a treat, put the same amount that you spent into your savings. You’ll be surprised that it’s easier than you thought to start cutting that expense down to a more reasonable size.

Find the Freebies/Cheapies
Do you often hit the Red Box for entertainment? Consider a free library card, then getting DVDs from the library.

Do you phone your distant family or friends regularly? Use Skype instead of your phone. It’s free if the other person also has Skype.

Love going out to the movies? Check matinee prices instead of going at more-expensive prime time.

Consider buying store brands at the grocery. Many are made at the same plants as the name brands, just have a different label on the can or box.

Plan a "stay-cation" and explore local free activities and venues.

Get Organized
Keep all your financial documents in order. How you do it does not matter as much as that you do it somehow.

When bills arrive, be sure they get opened immediately. File them all in one place, in the order you must pay them. If they are auto-paid, write the amount in your checkbook so that you can include it in your accounting.

If you prefer to mail payments in, write the mail-in date on the bill’s return envelope, right where the stamp will go. That way you’ll know when to insert the check and send it off. Be sure to mail payments at least 7 days, preferably 10, before the actual due date for proper credit.

Another quick trick to be sure you are paying all your bills: Write the name of bills to be paid each month above the transaction records, and cross each off as it gets paid (and recorded). That way if you have one or more remaining on the list at the end of the month, you’ll know you’ve forgotten (or lost) the bill, and can contact the company before it is too late.

Consider setting up a separate email account for your financial statements and bills, and it will be easier to keep track of everything. You can also set calendar alerts for key dates such as dates various bills are due, dates for benefits and insurance open enrollment periods, and tax preparation deadlines.

Understand Credit and Use It Wisely
Credit is great. Not all of us have saved enough for large necessary purchases or for emergencies. But we tend not to think of credit properly. When we buy something on credit, whether that means using a credit card or taking out a loan, we are spending tomorrow’s money today.

One way to think about credit is to be sure that the value of what you buy with credit will outlast the pay-off period.

If you buy fast food with a credit card and aren’t paying off that card monthly, is the value of the burger and fries really worth the added expense of the interest you are charged?

Another way to think about credit is to remember that credit companies make money from the services they extend to you. And they will hassle you to get that money back from you. However, if you are not able to meet all your bills some month, pay the necessities (utilities, rent, etc.) first and let the creditors wait. They will pressure you to pay up, but really it’s to their advantage if you are late, because you will just end up owing them more. Do try to pay minimum balances, though.

Drastic Steps May Be Needed
If you really can’t make ends meet, you may need to take more drastic steps.

  • Consult a financial advisor.
  • Get a second (or first) job, or do piece work or odd jobs.
  • Get a roommate or find a cheaper place to live.
  • Use public transportation.
  • Quit using your credit cards… for anything… until you pay them off.

Control Your Cash Flow
Sooner is always better than later to start taking steps toward your financial well-being. Take the marketers’ hands out of your wallet. Spend less than you earn. Get your finances under control by watching your spending, increasing your saving, and using credit carefully.