How To Reduce Stress (Part 1)

stress

I watched an Olivier Roland’s video  and I learned good stuff.

I am doing a synthesis of the Dale Carnegie’s book “How to stop worrying and start living”  and other sources on internet for a blueprint to manages stress in 4 steps.

Stress is about change, it means adapting to the environment of a changing structure. Stress is a feeling triggered by the interpretation of an event. It’s a reaction related to the constraints and the pressure undergone in its environment. Stress can be interpreted as something positive, whether it’s considered a challenge or as something negative, if it’s considered a harmful event.

The truth is that stress is a mistake of reasoning in relation to the attitude or behavior we adopt. This is an answer that isn’t adequate. It’s an alert for mental dysfunction as the body gives us an alert for physical pain. Fortunately, people can learn to control stress in 4 steps : Take a step back and analyze what triggered the stress ; anticipate and visualize ; organize yourself and communicate and turn away or adapt and accept.

1st step – Take a step back and analyze

 

keep calm stress

 

It’s necessary to step back and analyze what triggered the stress. Because before trying to solve that, it’s important to know what caused it. By analyzing what caused the stress, we can avoid certain consequences.

To do that, here’s what you can do :

  • Make a list of sources of annoyance that you have in your family, friends, school, work, transportation, etc. Once you have found them, classify them from the most impacting to the least impacting. You can also do a 20/80 analysis, that means identify the 20% of the sources that bring you 80% of your stress.

  • Ask yourself these questions : « What is the problem ? What is the cause of this stress in these sources ? What are the most serious consequences that I suffer of my experience ? »

  • Understand the emotion that created in these moments. Then check if it’s a real fear or rather a theoretical concern that doesn’t have much to happen in your life.

If a situation is truly unavoidable, you need to prepare yourself to accept it. We must give up the impossible because it’s extremely stressful to have no way to change a situation. To avoid this, you need to anticipate situations that may lead you into an impasse. Once these situations identified, you must try to really avoid them or change the course of things from the start.

It’s impossible to keep control of all things in your life. It’s useless to set inaccessible goals.

2nd step – anticipate and visualize

 

anticipate visualize telescope

 

 

The best way to handle stress is to anticipate. Based on the list you made in the first step (source of stress), imagine solutions and possible answers. Ask yourself these questions : « Why did you agree to be in this situation ? ». If what you do make sense, it limits the stress.

Decide how you want to live a situation. An event that happens to you can have not effect on you until you choose words to qualify it. If you say that an event is happy, boring, sad or extraordinary, it can become so. By qualifying the event, you modify the perception that you have of this event.

The way you see the event determines your body’s reaction. So take a moment to think before judging and classyfying a situation as negative.

Take Olivier Roland’s example. When Olivier Roland began to meditate, his neighbor’s dog was barking. At first it disturbed Olivier to focus on his breathing, it was stressful and annoying. After a while, Olivier realized that it wasn’t the barking dog that was stressful, it was Olivier’s interpretation of the situation. From the moment that Olivier decided that the barking dog was something neutral or positive, he began to appreciate when the dog barks. It’s a sign of life.

Imagination can be used to help fight stress. Get in shape before a stressful event. You can create a positive state of mind when an event is negative. Think of something positive like music, a holiday, projects in progress. Visualize a happy moment, a happy memory.

This the end of Part 1. In the 2nd Part, I talk about organize yourself and communicate and turn away or adapt and accept.

Share this article if you think it can help someone you know. Thank you.

-Steph

Work Effectively And Earn More (Part 2)

work effectively effective

I watched an Olivier Roland’s video  and I learned good stuff.

If you don’t have read Part 1, click here .

5 actions to be effective

5

Optimize your working time

Use Pareto’s Law by focusing on the 20% of your actions that contribute 80% of your results and using Parkinson’s Law to determine how long to complete a task.

Here are other actions to put in place to optimize your time :

  • Don’t disperse yourself

  • Stop multitasking – This has been scientifically proven to be a waste of time and productivity. Read this scientific study .

  • Stop interruptions – Things like smartphone notifications, emails or messages.

  • Group actions.

  • Remove unnecessary tasks – To find out if you’re doing a useless task, ask yourself this question from Peter Drucker : « Why am I doing this ? Is it necessary ? » With this question, you can easily delete unnecessary tasks. Exceptionally, you can use a notification on your smartphone that displays this question every 30 minutes. It’s a type of reminder all day long.

  • Identify the 20% of things and people that cause 80% of your problems and delete them. If it’s someone in your family, talk to that person 2-3 times a week instead of every day.

Automate everything you can

Many tasks can be automated in companies. For example to send messages on social media (I use Buffer  ). It’s possible to automate a sale on internet, it’s the customer who does everything. The customer looks for a product, uses his/her credit card by filing out the payment form of the website, and the bill created automatically based on the information provided by the customer, etc.

It’s also possible to automate a company, this is the case of Drop Shipping. Drop Shipping is when you sell products that you don’t have in stock and that are sent directly from the supplier to the customers. Amazon offers this type of service too, you can put in their catalogs products that you sell and entrust to Amazon for the stock’s management, sending and returns of products. I wrote an article on Amazon’s drop shipping, here.

There is also the case of muses that explains Tim Ferriss in his book « 4 hours workweek ».

Delegate

Focus on your strengths and delegate the rest. Create a list of tasks that you want to delegate with instructions. Then gives these tasks to a team by assigning each type of task to a specialist.

Duplicate

There is no point in reinventing the wheel. You can duplicate the recipes of your mentors success and use that in your own company.

Recycle

A job that you did can be reused in a different form. For example, articles from a blog can be used to make a book, a podcast or a video.

4 actions to earn more

4

Determine your goal and strategy

Determine your goal, your process to reach it and the strategy to put in place. Here are some examples of strategies for developing your wealth :

  • Replace your salary with real estate income and start your own company.

  • Keep your work as employee and invest a maximum on stock market to create passive income.

  • Create a company to have a complementary income like a blog, a podcast or a Youtube channel.

  • Buy a piece of land and build several apartments (condos).

  • Etc.

Optimize your management to spend less money

  • Analyse the things you have to pay to eliminate waste : unnecessary subscription, insurance too expensive, etc.

  • Print your bank statement and analyze it

  • Seeking a way to achieve the same result by spending less : compare, buy cheaper, negotiate to save money for the things you really need.

  • Optimize your taxation by reducing your taxes.

Recycle your skills and your work

You can work on something once and get paid several times. You can create a seminar, keep 3 children instead of 1, you walk 5 dogs instead of 1, etc.

You can also use a job you have already done to create complementary income. Foe example, if you like to take picture, you can put them in stock photos on internet.

Duplicate the processes known to create wealth

  • Pay yourself first

  • Make money work for you by saving at least 10% of your income to invest them.

  • Invest in yourself with training to learn new skills

Here are the options you can use to create a company that serves your life (and not your life serving your company). With internet it’s easier to use these levers with a blog, podcast or a Youtube channel by creating content.

Share this article if you think it can help someone you know. Thank you.

-Steph

Stop Procrastinating On Your Project

procrationation

I watched an Oliver Roland’s video  and I learned good stuff.

At the beginning when I started my blog, I had difficulties to be regular in writing articles. I wasn’t productive. But procrastination is often a big problem for entrepreneurs.

Here are some strategies that help me and will help you to evolve your project every day. These are strategies that you can use today, they’re simple

Everyone must know your project

everyone everybody

Talk about your project to all people you know, even people you meet from time to time. A maximum of people needs to understand your project. Talk to your family, friends, schoolmates, co-workers, employees of places where you go often, your cat/dog/red fish, etc.

Talk about your project in your social media like Facebook, Twitter, Instagram, Snapchat, etc. In this way, people from different countries will know that you’re working on an important project for you.

What will happen is that when you meet these people, they’ll ask you how your project is progressing. At the beginning, you’ll probably find excuses to explain why your project doesn’t advance but you’ll quickly realize that it’s embarrassing to invent excuses.

It’s normal to have that feeling because no one wants to look stupid in front of people. Now that you don’t want to look stupid in front of people, it creates a new external motivation, a positive external pressure that will help you to evolve your project.

Make A Challenge

challenge

You can find a friend who also wants to create a blog or a company and both you make a challenge. Make a prize for each challenge. For example, the first who publishes 4 articles in his/her own blog, the loser must pay a restaurant or a concert (showcase) to the winner. Regularly each one checks the evolution of the other and once the challenge is over, you make another challenge.

A regrettable donation

donation

You make a check or fill out a donation form for an association or a political party that you don’t like at all. You really have to hate the beneficiary of the donation. You give the check or the donation form to one of your best friend. If at the precise date you didn’t make your project evolve as planned, your friend sends the money to the beneficiary. It has to be minimal $100.- because it has to be painful. You want to do everything to avoid this.

These strategies allow you to have something more in your state of mind to realize your project. A plus to boost your will effectively.

Share this article if you think it can help someone you know. Thank you.

-Steph

Drinking Water But How Much

drink water

I read a Nerd Fitness article  and I wanted to share this with you.

As you know we have to drink water to stay hydrated but how much ?

8 glasses of water per day

8 glasses of water

Water is good for you. A big part of your body is composed of water and you lose your fluids with your bodily functions (sweat, urine, etc.). Drinking water helps you to restore your fluid reserves.

Drink 8 glasses of water a day isn’t a rule. The truth is that there is no real evidence that this is the right amount.

We are all unique and we need different amounts of water ! A person who exercises regularly will need more water than a person doing less exercise regularly. There is not a single amount that works for all of the world.

Where did this figure of « 8 glasses of water a day ». Nobody knows. According to Snopes

Back in 1945 the Food and Nutrition Board of the National Research Council stated that adults should take in about 2.5 liters of water per day (which is roughly the equivalent of eight glasses of water), but it also noted most of that intake level was already satisfied through the consumption of food without the need for the additional drinking of water.

It’s true that you consume a significant amount of water in your food. A large percentage of our body is made of water, a large percentage of the planet is made of water and it’s the same thing for food. (Fruits, vegetables, meat).

There is also something else to drink such as tea, coffee, milk, juice and alcohol.

How much water

how much water

Honestly ? Drink when you’re thirsty, it’s simple. Thirst is an excellent indicator of when you should drink more water. You think cats, dogs, elephants are concerned about whether they are hydrated. No ! They drink water when their body thirst.

If you are one of those who need more information, you can look at your urine’s color. With this chart  according to of your urine’s color, you will know your hydration’s level.

Now, what are the dehydration’s signs according to the National Institute of Health (USA) :

  • A feeling of thirst

  • Dry or sticky mouth

  • Low production of urine or the urine is dark yellow

  • Sunken eyes

  • Lethargy

Yes, severe dehydration can create big problems, even coma.

Now you’ll tell me : « If I feel thirsty, it’s too late, I’m already dehydrated ! ». You’re right, this is why you must drink water.

Coffee

cofee

There is the myth that drinking coffee dehydrates. It’s true that drinking caffeinated beverages expel more water than you consume. Caffeine is a mild diuretic but the body is very smart and because all drinks are composed almost entirely of water, it compensates the effects.

This is explained in this study 

Ingestion of caffeine in large doses (at least 250-300 mg, equivalent to the amount found in 2-3 cups of coffee or 5-8 cups of tea) results in a short-term stimulation of urine output in individuals who have been deprived of caffeine for a period of days or weeks. A profound tolerance to the diuretic and other effects of caffeine develops, however, and the actions are much diminished in individuals who regularly consume tea or coffee. Doses of caffeine equivalent to the amount normally found in standard servings of tea, coffee and carbonated soft drinks appear to have no diuretic action.

Alcohol

Same thing. Alcohol has diuretic properties. Alcohol causes dehydration when it is consumed beyond the recommended levels.

What to do

what to do

Water allows you to keep functional properties of your body so drink water when you have a feeling of thirst. Drink water before a meal can help you to avoid overeating. If it works for you, continue.

  • Drink when you have a feeling of thirst

  • If your urine is a darker color than the normal color, drink more water. If your urine is a brighter color than the normal color, drink less water.

  • Stop stressing about your dehydration intellectually

Do you have other questions about water ?

-Steph