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Career Wellness 2009 Finalv1
Career Wellness 2009 Finalv1
Career Wellness 2009 Finalv1
Career Wellness 2009 Finalv1
Career Wellness 2009 Finalv1
Career Wellness 2009 Finalv1
Career Wellness 2009 Finalv1
Career Wellness 2009 Finalv1
Career Wellness 2009 Finalv1
Career Wellness 2009 Finalv1
Career Wellness 2009 Finalv1
Career Wellness 2009 Finalv1
Career Wellness 2009 Finalv1
Career Wellness 2009 Finalv1
Career Wellness 2009 Finalv1
Career Wellness 2009 Finalv1
Career Wellness 2009 Finalv1
Career Wellness 2009 Finalv1
Career Wellness 2009 Finalv1
Career Wellness 2009 Finalv1
Career Wellness 2009 Finalv1
Career Wellness 2009 Finalv1
Career Wellness 2009 Finalv1
Career Wellness 2009 Finalv1
Career Wellness 2009 Finalv1
Career Wellness 2009 Finalv1
Career Wellness 2009 Finalv1
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Career Wellness 2009 Finalv1

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  • 1. Job Search Fitness: Stay Healthy and Reduce Your Stress Presented by Rebecca Martin Founder, Career Advisor dear jane…a career advisement company  2009 by dear jane… All rights reserved.
  • 2. What’s Inside
    • Confidence: a key part of success
    • Tools for Feeling Good: what you need to shine from the inside
    • Eat Healthy: feeding your body to feed your success
    • Exercise: why moving matters
    • Sleep: reframing rest as time well spent
    • Stress: turning thoughts around to improve well-being
    • Breathing: a simple act with incredible calming power
    • Meditation: taking care of your mind
  • 3. Confidence: A Key Part of Success
    • Feeling good physically, mentally, and emotionally promotes confidence .
    • Confidence promotes feeling good mentally, physically, and emotionally.
  • 4. Take Care of You
    • Taking care of your body, mind, and emotions is taking care of you.
    • A person well cared for shows it .
    • How you feel on the inside is reflected on the outside .
  • 5. Wardrobe & Accessories accentuate not make a person
    • Yes , nice clothes, shoes, the right hairstyle, haircut, jewelry, makeup or aftershave can make you look good , but…
    They are the accessories to the shine that emanates from you when you feel good.
  • 6. Tools for Feeling Good
    • Eat healthy food .
    • Exercise regularly.
    • Develop a strong social network .
    • Sleep seven to eight hours per night.
    • Meditate /observe your thoughts.
  • 7. Eat Healthy
    • Never diet . (They don’t work anyway and make you nuts.)
    • Eat lots of things that grow in the ground .
    • Eat little (if any) of things that walk or fly .
    • Find the secret to changing your weight in simple math… calories in versus calories out .
  • 8. Give Yourself Nutrition
  • 9. Exercise “SRD”
    • Keep it Simple .
    • Make it part of your Routine .
    • Do it Daily .
    • Exercising has many health benefits, but the best one is…you will feel good .
  • 10. Move Your Body Often
    • The best type of exercise is the one you do .
    • Don’t wait to start on a Monday or the first of the month or a holiday.
    • Nike had it right…Just Do It…a little bit at first, keep it simple.
  • 11. Sleep — It Matters!
    • Sleep is not a waste of time, it is an excellent use of time.
    • Most Americans are sleep-deprived .
    • Adults need 7–8 hours a night!
    • Studies show adequate sleep improves:
      • Performance
      • Mood
      • Motivation
      • Self-control
      • Memory
      • Creativity
      • Ability to do complex tasks
  • 12. Stress Defined
    • It is not what happens… it is how you think about what happens.
    • “ There is nothing either good or bad, But thinking makes it so.”
    • — Hamlet , Act 2, Scene 2
  • 13. Thoughts Make Emotions
    • Late at night the sound of a window opening wakes you up…
    • You think it is a burglar so you feel afraid.
  • 14. Same situation but… different thoughts = different emotions
    • Late at night the sound of a window opening wakes you up…
    • You think it is your teenager so you feel relieved (or annoyed).
  • 15. Observe Your Thoughts
    • Don’t try to
    • manage your stress ; instead
    • manage your thoughts .
    • Often we are trapped by thoughts that are not reality but
    • just our thoughts .
  • 16. Observation Leads to Objectivity, Objectivity Leads to Awareness
    • The key is not to try to change what you think.
    • The secret is to be aware of what you think.
    • Recognize thoughts are only that… just thoughts .
    • This awareness will change how you feel .
    • Changing how you feel will change how you act .
  • 17. Stressful Situations
    • Breathe .
    • Use relaxation techniques.
    • Get some distance .
    • Pay attention to the stories you are telling yourself about the situation.
      • Look for words like “never” and “always.”
  • 18. Practice Mindfulness
    • Learn to be “response-able.”
    • Slow down your reaction speed.
    • Avoid reacting without hesitation to what you see and hear.
    • Try adding a space between
    • see…hear…react .
    • “ We can’t control the world, but we can control our reactions to it.”
    • — Susan Jeffers
  • 19. Unwind with Progressive Muscle Relaxation
    • Sit or lie in a quiet place where you will be undisturbed for 10–20 minutes.
    • Gently contract and relax the muscles in your:
      • face.
      • neck, shoulders, and arms.
      • abdomen and chest.
      • buttocks, legs, and feet.
  • 20. Just Breathe!
    • Diaphragmatic Breathing
    • (expand lungs and belly)
    • Breathe in on a count of 4 :
    • 1….2….3…4
    • Breathe in on a count of 6 :
    • 1…2…3…4…5…6
  • 21. Breathing Facts
    • Slow, deep breathing:
    • Gets more oxygen to the bloodstream and brain.
    • Allows blood pressure to return to normal.
    • Relieves headaches, backaches, stomach aches, and sleeplessness.
    • Releases endorphins (neurotransmitters in the brain that make you feel good ).
  • 22. Meditation: The Care of Your Mind
    • “ Meditation is simply about being yourself and knowing about who that is. It is about coming to realize that you are on a path whether you like it or not, namely the path that is your life .”
    • — Jon Kabat-Zinn
  • 23. Meditation: The Technique Is Easy
    • Sit comfortably with eyes closed.
    • Start with five minutes (set a timer).
    • Focus on breathing (full-body breath).
    • On exhale, repeat a word or phrase (bring wandering mind back to focus on breath).
  • 24. Meditation: The Practice Takes Time
    • Your mind will wander .
    • That is normal!
    • You will start thinking .
    • That is normal!
    • You will not be able to stay focused on your breath, word, or phrase.
    • That is normal!
    • Meditation is not a goal .
    • It is not an achievement .
    • It is a practice .
  • 25. A Few Great Reasons to Meditate
    • Decreases respiratory rate.
    • Increases blood flow.
    • Enhances immune response.
    • Decreases blood pressure.
    • Reduces anxiety attacks.
    • Reduces muscle tension.
    • Builds self confidence.
    • Increases serotonin.
    • Reduces emotional pain.
  • 26. If you feel right you will be right
    • Your body and mind are two sides of the same coin… you .
    • Taking care of one helps the other.
    • Start small .
    • Start over whenever necessary.
    • Keep going !
  • 27. For more information: Phone Contact: 1-866-822-7298 1141 Catalina Drive #194 Livermore, CA 94550 [email_address] www.dearjane.info

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