Tips for a stress-free work home balance!

Read our top tips for getting your work and home life stress-free and back on the right track.

Look after your health

Your health should always be your number one priority. If you're not in top shape both mentally and physically, it will affect all areas of your life. Stress is one of the biggest causes of poor health. To combat this, get enough sleep, eat regularly and choose healthy options, take time out for relaxation, and exercise at least three times a week.

Take time out for yourself

As much as your work and family takes priority in your life, it's important that you schedule "me time". Taking just one hour, once a week to do something for yourself can do wonders for your wellbeing — and your relationships and career will benefit too. 

It doesn't need to be a visit to a day spa (although that's a great idea!) — take a novel to the park and enjoy the outdoors, play a round of golf, visit the gym or go for a long, relaxing walk ... just make sure you get away from it all and give your mind a chance to wander. 

 

 

Manage your time

Learn how to use your time more effectively — both at work and home. Poor time management can result in a loss of hours and contribute greatly to your stress levels. Enrol in a time management course or implement some simple time management techniques:

• create to-do lists and prioritize tasks,
• avoid time wasters like surfing the Web and e-mail,
• share the load (both at work and home wherever you can),
• set yourself time limits and boundaries.

Learn to say "no"

Taking on too many tasks can be to your detriment. Learn to say no to things when there's too much on your plate. This applies to both work and personal events/tasks. Rather than feeling guilty, you'll learn that saying "no" can be really empowering.

Separate work and family life

Australia may be a laid-back nation but as workers, we are working longer and longer hours. And many of us are "addicted to work" and failing to separate our working life from our family life. Is this you? 

Learn to turn off the laptop after hours and resist checking your e-mails at all hours of the day and night. Ideally the minute you leave the office, you should leave your working life behind. For many this isn't possible, but be sure to give yourself plenty of "unplugged" time during your weekends and nights — that means no laptop, no e-mail and no mobile phone.

Find a flexible employer

Searching for a new position? More and more employers these days are catering for a more flexible workplace. Look for options like flexible hours, working from home, job sharing, onsite childcare facilities and family-friendly offices.

Use up your annual leave

Most of us are allowed four weeks or more annual leave a year, but rarely take it. Remember, it's there for a reason — to provide you with some much needed R&R. 

Take a career break

If work's getting too much and your health's really suffering, taking time out to think about your career and what really matters in your life could be the perfect solution. Use up any outstanding annual leave or inquire about leave without pay. Take a short sabbatical and use the time wisely to evaluate your goals and life plan.

Karilyn Lesassier Van Oosten serves as Director of Strategic Alliances at Chamberlain College of Nursing.  In this role she is responsible for leading the strategic direction of the healthcare and clinical development teams and expanding educational opportunities.  Van Oosten has a strong background in business development with more than 10 years of experience developing business alliances for nursing education institutions, previously service as senior director of enrollment and director of strategic business alliances in the College of Nursing and Health Sciences at Grand Canyon University Phoenix.

5 Ways to Get Involved in a Cause You Care About!

"If you find yourself ready to champion for a cause—make it happen. Turn these simple tips into powerful tools for change!"

This great blog is written by Natalie Jesionka and reposted from The Daily Muse.

Today, I will be joining hundreds of other human rights leaders for an annual day of lobbying, demonstrations, and activism in front of the Chinese, Sudanese, and Sri Lankan Consulates in New York for the Annual Get On the Bus Event sponsored by Amnesty International Group 133 from Boston. The event encourages these various government leaders to respect human rights and urges them to release prisoners of conscience and improve freedom of expression.

For many students and professionals, this event is a great way to get their voices heard by political leaders and consular staff. And for me, it’s a special day that marks nearly 12 years of being devoted to human rights and global justice around the world.

This event also marks the time of year when students are thinking about summer internships and projects and wanting to do something that will both boost their resumes and have an impact on the world. My inbox gets filled with messages asking, “How do I get involved with public health in developing countries?” or, “Where can I start to help advocate for children’s rights or gender issues?” I try to respond to each email with detailed advice, tailored to the person and cause, but there are some similar themes and action items that I share with everyone.

Whether you’re just beginning to learn about a particular issue or you’re an expert in your field, here are five ways you can get involved with a cause you care about.

1. Organize It

Whether it’s through your school, workplace, alumni association, or community, start a group or hold an event of some kind. You can create a chapter of an existing organization (like Amnesty USA or STAND), or start an issue-based group of your own on anything from women’s rights to AIDS awareness to anti-trafficking. Groups can create a space to learn about and discuss the issues or even take action, depending on their focus. Usually university budgets can cover some seed money to start, or you can ask members to pay some dues each month.

If you want to start small, gather some colleagues and plan occasional happy hours, charity 5Ks, or other events for a cause. My friend and well-known activist Aquib Yacoob has organized many events around getting the Arms Trade Treaty passed—everything from an awareness event in Times Square to speaking at the United Nations General Assembly. While he and many other activists and world leaders championed for this issue, he was a well-known youth voice in the movement. (Just this week, the Arms Trade Treaty passed, revealing that his organizing really did make an impact.)

2. Put the Fun Back in the Fundraiser

Another option is raising funds and donating them to the organization or cause you care about. My friend Shin Fujiyama runs an organization called Students Helping Honduras, a part of the Central American Children’s Institute, which brings 1,000 volunteers to the country every year with the goal of building 1,000 schools. He has raised a lot of money for his organization, both by organizing events and quite literally knocking on doors and asking for money to build an orphanage. Another colleague decided he would train and run the Paris Marathon to raise $5,000 dollars for Amnesty International and used the funding site Crowdrise to promote his cause.

But you don’t have to be raking in thousands to donate to a cause—every little bit helps and you can start small. When I started out fundraising for human rights issues, there weren’t sites like Kickstarter and IndieGoGo out there. We had to organize bake sales, tea houses, and talent competitions to get attention and money, and these options definitely still work.

3. Make Media

No matter what field you’re in, you should learn how to write an op-ed and a press release. This type of writing is not only marketable for your resume, but it can help you get your message out there to the world.

Writing editorials and trying to get them published is a fantastic way to share your story or opinion, provide fresh perspectives on the issues you care about, or advocate for change of the status quo or current policy. The Op-Ed Project has great resources to help you craft a compelling op-ed, as well as contacts at national publications to help you get it published. You can also try writing an article as a freelancer, guest posting for blogs you follow, or submitting an article to a scholarly journal or major publication.

And, if you have an event or just want to raise awareness about your issue, that’s where a press release or media advisory comes in. A press release is generally used to inform the media of an issue or unique story, while a media advisory usually highlights that an event is happening and you want a reporter there.

4. Learn to Lobby

Lobbying isn’t just about showing up about at political meetings, it’s about doing anything you can to ensure political leaders are well informed about your issue and encouraging them to take action. Your lobbying efforts can be anything from writing letters and making phone calls to sitting down with legislative aides and pitching your stand and a plan of action. Most congressional staffers are willing to meet with constituents who are representing a group or coming with a delegation, but they are also often willing to meet with individuals who want to advocate for a cause.

Make sure your identify yourself as a constituent, and be brief and respectful during your meeting. It’s really important that you know what position your elected official holds on a certain policy or issue and are familiar with the legislation surrounding it. Make sure the information you’re bringing to the table is accurate and up-to-date.

5. Identify Your Skills, Then Get Out There

I've said it before, but there is no better way to get involved with a cause than by gaining first-hand experience in the field. Identify your skills—whether you’re bilingual, you have some teaching experience, or you’re skilled at communications and marketing—and volunteer them for an organization you care about. More importantly, use it as an opportunity to learn more about the issue and advocate for it.

For example, a colleague of mine went to the Philippines as a Fulbright Scholar and used her skills in production and reporting to produce a news story on youth caught in the adult justice system. The piece was seen around the country and by government officials who encouraged prison reform for young inmates. A few other colleagues worked with indigenous American women to learn about traditional crafts and cooking and later were able to speak out about the conditions indigenous Americans face on reservations.

When you are in the field, you’ll learn more about the issues you care about than you can even imagine. You might also find that an issue is more complex than it seems or that people on the ground expect very different policy outcomes than you do. But no matter what, the experience you will gain getting out there is unsurpassed.

So this spring, if you find yourself ready to champion for a cause—make it happen. Turn these simple tips into powerful tools for change!

7 Ways Volunteering Can Help You Be Less Stressed

7 ways that volunteering can reduce your stress levels!  Reposted from www.handsonblog.org.

Why do you volunteer?

Many volunteer for selfless reasons, but service can do so much good for the volunteer too! Consider volunteering more often to help others in your communities, social circles, and life, not only for all the wonderful benefits that come from spreading kindness, but also for the great benefits that people experience when they help others.

Research, observation, and possibly even your own experiences agree that helping others, altruism and finding meaning in life all have their hand in stress management. While donating your time or unneeded possessions doesn’t always solve your problems or ameliorate your stressors, acts of kindness and volunteer work can provide the following positive effects:

• A good feeling about oneself. Having a positive sense of self can actually help you feel less reactive to stress, and bring more enjoyment to all of your activities.

• A feeling of connection to others. Having a sense of community, a supportive circle of friends and other forms of social support can increase your resilience as well as your longevity and quality of life.

• A sense of meaning and greater purpose in one’s life. Having a greater sense of meaning can help stressors seem more manageable, feel less threatening and be less likely to trigger your stress response.

• Perspective about one’s stressors–others may have greater problems. Having a change of perspective can help your stressors seem much smaller to you, and may help you realize that you have more control in life and more options than you realized.

• A reminder to feel gratitude. When you’re feeling more gratitude about what you do have, your whole life feels better, and those things that you lack seem less important, less stressful.

• An opportunity to use one’s own unique gifts. Especially if you’re battling burnout or in a job that doesn’t thrill you, it’s important to have outside activities that ‘feed your soul’, that challenge you in ways that make you feel alive. Often, volunteer opportunities can provide that, while you provide others with gifts that they can really use as well.

• Something to think about other than one’s stress! Distraction can be a beautiful thing, and distraction from stress can give your body a chance to recover from chronic stress and feel healthy and calm again.

All of these effects can help with stress management, and are reasons to continue to volunteer throughout the year! Consider starting with small things that will still make a big difference to someone in need; do to what you can, rather than thinking that you’re too busy to make a real difference! Are you a regular volunteer, or do you plan to do something to help others this week?

Charitable Giving: All You Need to Know

Most people have an organization or cause they’re passionate about, and contributing financially to non-profit organizations may be a part of many peoples’ annual financial plans. In planning for 2013, consider the America Taxpayer Relief Act of 2012 that was part of the legislation to partially avoid the “fiscal cliff.” This legislation could have implications on your charitable giving intentions, particularly if your income exceeds certain thresholds.

The changes may enhance the tax advantages of making charitable donations in some cases, while at the same time creating a less favorable tax environment in other cases. It is important to note that most taxpayers won’t see any impact on the tax status of their charitable donations in 2013¹.

 

 

Charitable IRA Rollover in Place for 2013

A popular strategy used in the past by individuals age 70½ or older was to roll IRA dollars directly to a qualified charity. The new tax bill reinstated this provision for direct charitable rollovers of up to $100,000 for 2013. The charitable IRA rollover offers two notable advantages:

1.    Rather than claiming income from an IRA distribution and then deducting the amount of the contribution on a tax return, the money can be rolled directly to the charity. This avoids the need to claim income first before making the deduction, potentially reducing the overall tax liability².

2.    For those who must take required distributions from their Traditional IRA (an obligation after reaching age 70½), all or some of that distribution can be represented in the charitable IRA rollover. Again, this eliminates the requirement to claim income when the individual may not need it to meet living expenses.

For now, the IRA direct charitable rollover provision does not apply beyond 2013.

Limits on Itemized Deductions

There has been much publicity about the reinstatement of a law that expired after 2009 that calls for a limit on itemized deductions. The so-called Pease Provision (named for a retired Congressman who authored the law) applies a limit on married couples filing a joint return who earn more than $300,000 and single tax filers earning more than $250,000.³

The Pease Provision applies a 3 percent cut in itemized deductions based on adjusted gross income (AGI) that exceeds the above-listed thresholds. In the case of a single person earning $400,000 in AGI in 2013, $150,000 will be used to determine the 3 percent reduction in itemized deductions. Three percent of $150,000 results in deductions being reduced by $4,500. For a married couple filing a joint return with earnings of $500,000, itemized deductions would be reduced by $6,000 (3 percent of the $200,000 above the threshold amount for married couples). However, a taxpayer can’t lose more than 80 percent of their deductions, and the reduction doesn’t apply to certain itemized deductions (i.e. medical expenses, casualty and theft losses).

What’s important to keep in mind is that the reduction in itemized deductions is calculated based on the amount of AGI, not on the value of deductions taken. Most taxpayers will not see their charitable deductions impacted by these limitations. There are rare situations when individuals with itemized deductions that represent a very small share of total income may have less incentive (from a tax perspective) to expand those deductions.

The benefit to higher income taxpayers

Taxpayers subject to the reduction in itemized deductions may have more reason to expand giving anyway. At the highest levels, tax rates have increased. For single filers with taxable incomes over $400,000 and married couples filing a joint return with taxable incomes above $450,000, the highest tax rate has risen to 39.6 percent from the previous top rate of 35 percent.

As a result, for every $1,000 in annual charitable contributions, federal income taxes may be reduced by $396 dollars (not accounting for the limit in itemized deductions mentioned above or state income taxes) for taxpayers in the top income tax bracket. In and of itself, each charitable gift for these taxpayers has a more favorable impact on tax liability than was the case in previous years.

Gifting appreciated assets

Those in higher brackets may also want to explore the benefits of gifting appreciated assets such as stocks that have grown in value in recent years.

Those meeting the $400,000 (individual) and $450,000 (married couples) taxable income threshold are also subject to a long-term capital gains tax of 20 percent on gains from the sale of appreciated assets, a bump up from the previous top rate of 15 percent. As an example, by gifting to a qualified charity shares of stock that have risen in value, the investor avoids the capital gains tax and may be able to deduct the fair market value of the gift from his or her income. Gifting appreciated assets (to the extent the gains would otherwise fall into the top tax bracket) is not a new strategy, but may be more appropriate given the new, higher tax rates that now apply to some investors.

No matter what your giving intentions are, it’s important to understand how tax changes can impact your financial plans. Consider working with a tax advisor or another financial professional if you plan to gift a significant amount to charity this year.

 

###

 

1 Keep in mind that under existing rules, charitable deductions may be limited based on the taxpayers AGI, type of property donated, type of charitable organization, use of the donated property, etc.

 

2 For example, using this provision can avoid the negative tax consequences that may result from having a higher AGI, such as causing social security benefits to be subject to taxation or phasing out other tax benefits.

 

3 This applies to taxpayers with AGI in excess of $250,000 (single), $275,000 (head-of-household), $300,000 (married, filing jointly) and $150,000 (married, filing separately).

 

Renée A. Hanson, CFP®, CEP®, CDFA™, CFS, is a private wealth advisor with Hanson, Ayala & Associates, a private wealth advisory practice of Ameriprise Financial Services, Inc. Her passion is in helping women achieve their dreams and financial goals, regardless of life’s many obstacles. Renée is licensed/registered to do business with U.S. residents only in the states of AZ, CA, CO, GA, IA, IL, MI, MN, MT, NH, NJ, NM, NY, OH, PA, SC, TX, VA, WA, WI. Please visit: www.reneehanson.com to learn more.

 

Brokerage, investment and financial advisory services are made available through Ameriprise Financial Services, Inc. Member FINRA and SIPC. Some products and services may not be available in all jurisdictions or to all clients.

 

© 2013 Ameriprise Financial, Inc. All rights reserved.                                                                                      File # 152526

 

Building Your Self-Esteem: Part 2

Building Your Self-Esteem to Take the First Steps to Changing Your Life

Part II: Overusing Your Positive Traits

 

What’s holding you back from being all that you can be? 

Maybe it’s low self-esteem.

Healthy self-esteem is the foundation of your life. Whether or not you succeed in reaching your goals depends on the level of your self-esteem. Feelings of low self-worth and low self-confidence can hold you back from having all success that you desire because unconsciously you feel that you don’t deserve it.

This is because the hallmark of healthy self-esteem is feeling deserving of having the good things in life. Feeling deserving means you have an expectation that what you need and ask for will be provided. If you suspect that you don’t think you deserve that good job, promotion, or raise that you desire, then perhaps you’re not considering everything that you have going for you.

Last month, we looked at self-esteem in terms of your positive traits. You looked over the box of positive traits listed below and selected five which you felt described you best.

These five traits are your “anchors” and you’ll find that you take great pride in being recognized for these traits by people who are important to you. For example, you might be the oldest in your family and, growing up, you were praised for being responsible. Now when your employer recognizes that same trait, you experience that same sense of pride.

Active, adaptable, adventurous, affectionate, analytical, artistic, assertive, attentive, brave, calm, caring, charitable, cheerful, compassionate, collaborative, competent, concerned, confident, congenial, considerate, creative, curious, daring, decisive, dedicated, determined, devoted, diplomatic, discreet , dynamic, eager, easygoing, effective, empathic, energetic, enthusiastic, extroverted, faithful, fearless, firm, flexible, forgiving, friendly, fun-loving, generous, giving, happy, healthy, hopeful, honest, humble, humorous, idealistic, important, impulsive, inquisitive, intellectual, involved, jolly, just, kind, knowledgeable, logical, lonely, lovable, loving, lucky, magnanimous, motivated, neglected, nervous, open-minded, organized, outgoing, pampered, passionate, patient, perceptive, persistent, persuasive, playful, positive, practical, rational, realistic, reluctant, respectful, responsible, sensible, serious, sociable, spontaneous, spunky, strong, talented, talkative, tenacious, tender, thoughtful, tolerant, trustworthy, truthful, understanding, witty.

 

Now, this month, I’d like you to look at the same five traits, your anchors, and consider whether you could be overusing these anchors and limiting your self-expression.

·         First, using the example of “responsible,” are you sometimes too responsible which causes you to be taken advantage of? Check out each of the five anchors you identified and consider whether you might over use them at home, at work, or socially with your friends. Overusing a good thing can limit you. Strive for balance.

·         Next, consider how you might modify these anchors and expand on your self-expression. Instead of being the rational friend who everyone counts on to be grounded and reasonable, could you allow yourself to be whimsical and imaginative at times? Where could you express yourself in this way?

In keeping with our April theme of volunteering, discover a place you could volunteer and explore this new aspect of your personality.

·         Also, if you are the dependable employee who always can be counted on, no matter how many things you are juggling, can you sometimes say “No” and allow someone else to be dependable?

If you are less committed at work, this leaves more time for you to explore other opportunities such as volunteering in the community. Find ways to feel good about your life that are new and different.

Finally, allow yourself to be the opposite of your anchors or to modify your anchors so that you expand on the range of your self-expression. Every trait has a place.

Be all that you can be!

 

Ellen Diana is a psychologist, author of the Lucky Dreamer Tip Series, and co-author of the Charge up Your Life series of self-help books. She has 30 years’ experience working with children, adults, couples, and families in schools and in private practice in Scottsdale, Arizona. Helping women to evolve into their best selves through personal growth and self-awareness is a passion of hers. Ellen raised three successful children as a single parent and so has special interests in mentoring other women in transition and helping parents to raise resilient children. Contact Ellen at drdiana@ellendiana.com or through her website www.ellendiana.com

 

 

Volunteering: Making the Right Decision

Winston Churchill once said, “You make a living by what you get. You make a life by what you give.”   Volunteerism is one of the hallmarks of an advanced civilization and is a gift of self, freely given.  When, where and how to volunteer are, therefore, important questions to carefully consider when deciding which cause, group or organization will be the recipient of your skills, energy and time.

 

The phrases “passive and active decision making” are terms coined by Bob Abelson who made many contributions to social psychology, political psychology, cognitive science, and statistics.  So many times, we make decisions passively.  We think we have one or two alternatives and without thought, we move into action.  Do I want the white refrigerator or the stainless steel one?  The red blouse or the blue one?  I’m asked to lead a project at my church or at work, and without thought to the level of commitment that might be required, I say “yes” because I love to help.

Passive decision making is usually automatic or routine employing little thought or analysis.  It can be fine for the simple, routine choices we make day to day.  Decisions that impact our resources of money, time, and energy, however, require a more vigorous engagement with the possibilities.

 

Active decision making requires more thought, time, and energy, but it helps us expand our line of thinking and make an informed decision.  Exploration - with awareness - supports solid choices that we can really commit to and sustain it over time.  Before volunteering, carefully consider your options and the impacts of your choice.  

 

How to Begin

Consider the following steps to begin your exploration:

1.      Make a list of your likes, preferences, skills, knowledge and available time. 

2.      Make a list of organizations and causes that you feel a connection with or that are important to you. 

3.      Do an internet search or ask friends for suggestions.

4.      Check the organizations’ websites and pay attention to how you feel – do they draw you in?  Is their cause aligned with your interests and values?  Do their opportunities match your strengths?

5.      Talk with their volunteer coordinator to understand their selection process and to ask questions about the organization.  Ask to be connected to current and/or past volunteers and talk with them about their experience.

6.      Complete their forms – this part of the process can help you to examine your own skills in a deeper way and helps you learn more about how the organization does business.

7.      Pay attention to how you feel throughout the process – trust your intuition.

 

Keeping the Process Active

Here are additional questions and criteria you can use to make your decision:

• What are the organization’s vision and mission statements, strategic plan, bylaws?

·         Is the group’s purpose compelling to me?  Does it further a cause important to me?  Will its purpose fully engage me and utilize my skills and talents?  Is it life affirming? 

·         How will I contribute?  Are my skills and interests aligned with this activity?  What are the role and responsibilities of this volunteer position?

·         Could this activity have a positive impact on my growth and on the growth of others? 

·         Does this activity move me toward or away from my life purpose, goals, and priorities?  Does this activity create a conflict of interest with my purpose, goals, and priorities?

·         Am I excited about the potential volunteer activity?  What makes it exciting? What do I get out of it?  What do I give up by engaging in it?  

·         Are there travel requirements?  Can I get there on time, each time?  

·         What resources of time, attention, and energy will this activity require?  Will it require resources I do not have or do not want to give: money, a certain type of network, skills and knowledge?

·         Is this activity sustainable in my life – will it require more than I can give?

·         How long is this commitment for?

·         Who will I work with?  Are they positive and inspiring? 

·         What additional information do I need to help me with my decision?

 

Anyone who has volunteered knows the many benefits that flow into the community and the benefits that flow back to the individual volunteer.  As we give, so we get.  Make a commitment to share yourself with others, but make a good decision – an active decision – that you will be proud of for years to come.

 

“I don't know what your destiny will be, but one thing I do know: the only ones among you who will be really happy are those who have sought and found how to serve.”
                                                                                                            -- Dr. Albert Schweitzer

 

 

 

Peg McQuarrie is a certified professional coach and the owner of WellSprings Consulting.  Her passion is to support others as they step into the successful, meaningful, authentic lives they are meant to live!  For almost 20 years, she has helped individuals and work groups maximize their potential and achieve personal, business, and organizational success.  Her services include coaching for individuals and teams; design and facilitation of group retreats; design and delivery of personal and professional development workshops; and organizational consulting. 

 

Peg earned her Master’s in Education from Northern Arizona University and received her coach training through the Adler School of Professional Coaching.  She is certified by the International Coach Federation.  Learn more at www.wellspringsconsulting.com or check out her page on LinkedIn.