Career Wellness 2009 Finalv1


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Career Wellness 2009 Finalv1

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