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.
Transcript
1. Job Search Fitness: Stay Healthy and Reduce Your Stress
Presented by Rebecca Martin Founder, Career Advisor dear janea
career advisement company 2009 by dear jane All rights
reserved.
2. Whats 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 dont 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 isyou
will feel good .
10. Move Your Body Often
The best type of exercise is the one you do .
Dont wait to start on a Monday or the first of the month or a
holiday.
Nike had it rightJust Do Ita 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 78 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
Dont 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
seehearreact .
We cant 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
1020 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 :
1.2.34
Breathe in on a count of 6 :
123456
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