The Sykes Group's OnPoint

Jump Start Your Progressive Thinking with TEDxNASA!

Watch the following video to jump start your progressive thinking for a more successful live:

Enjoy!

Stress Management: "Time To Let Go" or "Ready, Set, Let Go! How to Relieve Stress and Enjoy Life!

In the last couple of weeks my body has decided to remind me of my aging physicality. Translation - I’ve been on the mend from lower back pain. Fortunately for me, my very kind-hearted and thoughtful spouse arranged for a massage therapy session to aid my pain relief.

During the session, my very proficient and wise therapist gave me much food for thought. During the session she gave me what she thought was a very simple instruction - relax, go limp like a Raggedy Ann Doll, and let her guide my healing. For a moment I seemed unable to process her request. I had a clear intellectual understanding yet at the same time emotionally this seemed to be a tall order to fill. All she had asked was for the two of us to collaboratively work together to heal my body. She shared with me that I was not her only client who was hesitant to comply with her request. As a firm believer in asking better questions in order to arrive at better answers in life I asked myself "Why did my auto-pilot immediately register resistance and discomfort?"

There are as many fingerprints in the world as there are reasons why at one time or another we may have greeted a "guiding hand' with resistance and discomfort. It could be because we thought accepting help is a sign of weakness, or if we let our guard down we'll be too vulnerable, or worst yet why would someone want to help me? This is a question only you can answer for yourself. What can we enjoy when we learn to let go and accept a helping hand:

• Stress reduction - it's nice to know you don't have to go it alone

• Frees the mind to be more receptive to the answers you seek

• Validates personal strength - accepting help is a sign of strength not weakness

• Being large and in charge can be exhausting - enjoy the rest and companionship

• Reaffirms there is strength in numbers - who better to seek aid from than someone who not only understands your plight and wisdom to share

The next time you are asked to relax and aid you're healing, my hope is you will enthusiastically say "thank you" to your escort and latch onto the hands that heal.

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Five Stress Management Secrets for Challenging Times: How to Use Stress for Your Career Success

The way we handle stress is always a factor in our success in challenging times. Unmanaged, stress can hold us back from being successful Once managed, stress propels us to new levels of success.

When you learn how to manage stress, you benefit in the following ways:

• Improved health and decreased incidence of disease

• Improved mood

• Improved memory and thinking

• Improved sleep

• Improved relationships

• Reduced absenteeism

• Improved productivity

• Improved workplace environment

The following are five stress management secrets that will allow you to fulfill your career, business, and life ambitions while living a happier life:

1. Set Realistic Goals
   Many times, I ask people, "What do you want in your career?" Frequently, I receive an answer stating what they don't want. They do not realize that this is not the same as focusing on what they want to include in their career. If you don't have a clear, concise vision of what you want in your career, business or life, you can easily be lead down a path which will cause stress for you in the future.
   
   Set clear goals in several areas of your life: family, health, career, finance, and spiritual, among others. By setting realistic goals in each area, you will create balance in your life, have a clear direction of what you want to accomplish in each area, and reduce your stress level because you will have purpose.

To read the rest of the article, go to Stress Management

stress stress+management stress+relief

Happy Holidays and Have a Good Laugh!

We wish all of our readers and your families a safe, great, and Happy Holiday season and an even more successful 2008! In case you are wondering what we are doing over the holidays, please watch the following video:

Technorati Tags: Merry Christmas, Happy Holidays, Season Greetings, Happy New Year

So Much Reading, So Little Time, What is One to Do? RapidReader Increases Reading Speed in Minutes!

"Help! I need to increase my reading speed now!"

If you're like me, you have information coming at you 24/7 from a variety of sources: e-mails, books, special reports, magazines, training manuals, vendor information, etc. and it keeps growing. We are under pressure to quickly assimilate this information so that we can make business, career, and life decisions better and faster than ever before.

I have tried various speed reading programs with very little success. I have learned the systems, scanned the pages, used the "index finger" to keep myself on track and not increased my reading speed at all. The problem with these programs is that they force us to learn a reading system that is not natural to us, thereby causing us to fail.

Then it happened that I was exposed to the solution. A vendor, who wanted me to quickly read his product information, explained in his follow-up e-mail that he understands that I am busy and offered a win-win solution---the RapidReader program. The very first time I used RapidReader I fell in love. I found that I was able to instantly increase my reading speed and read the vendor's manual in a matter of minutes.

RapidReader is based on a ten-year research project by John Hopkins University which studied barriers to faster reading. The results revealed that for over 5,000 years we humans set ourselves up for failure by requiring our eyes to move to where written words are instead of letting the words that we read come to us. Not only do we work too hard to read when we must move our eyes to read a page, but we also increase our risk of being distracted during the reading process, both resulting in slower reading speed. RapidReader eliminates the two main barriers to reading speed: eye movement and sounding out words.

RapidReader's "Speed Reading on Demand" is software that easily integrates into applications you use the most, including Microsoft Word, Adobe Acrobat Reader, Outlook, and Web Browsers. RapidReader can be installed on your personal computer, laptop, Palm, or mobile phone. Once installed, you simply select a document to read, select the desired reading speed from 100 to 950 wpm, sit back, and your document is converted into a moving panorama of flashing words, much like looking at a movie. The John Hopkins study found that subjects who read text flashed like a movie in one location on a screen read at incredible speeds of up to 1200 wpm. A similar study at the University of Southern California revealed that 86% of subjects significantly increased their reading comprehension over reading on paper when using RapidReader at 300 wpm.

RapidReader takes reading into the 21st century to help us meet today's demands to process information at a breakneck pace. I highly recommend RapidReader for business owners, executives, managers, students, teachers, and anyone else who must process huge amounts of information to succeed. See for yourself by trying a free trial copy of RapidReader at Free RapidReader Trial.

timemanagement time+management time+management+techniques Speed+Reading reading+speed speedreading

National Get Out the Doghouse Day!

July 16th is National Get Out the Doghouse Day! Refer to my previous National Get the Doghouse Day posting to let those dogs out of the doghouse and enjoy life.

national get out the doghouse day

Motivate Your Employees to be Healthy and Fit!

Motivate your employees to be healthy and fit everyday! Today is National Employee Health and Fitness Day. When you motivate your employees to be healthy and fit, your organization will benefit in the following ways:

• Increased energy and productivity

• Increased self-esteem and self-worth resulting in better personal, sexual, and work relationships

• Decreased heart problems (look at the passing of Yolanda King at age 51 from heart failure)

• Lower health insurance costs

• Better customer relationships

• Increased bottom line

Need I say more?

We are working with the Hampton Roads American Cancer Society to bring awareness to the ever increasing challenge of cancer, high blood pressure, and diabetes. Overall it is a big concern and especially in the African American community where the cancer, high blood pressure, and diabetes rates are substantially higher than other ethnic groups. Please click on the following link for additional information on the free African American Men's Health Forum coming to Norfolk, VA and information on other programs to keep everyone healthy:

Get motivated, go give someone you care about "the boot," and encourage them to see their doctor, eat healthy, go to the gym, ride their bike, or simply take a walk around the block or building. You will be amazing how simple it is to get started and the benefits are enormous.

National+Employee+Health+and+Fitness+Day running healthy activities fitness Hampton Roads American Cancer Society

We are Hokies, We Are Virginia Tech!

Governor Tim Kaine of Virginia has declared that we observe a moment of silent and a statewide day of mourning for the fallen students of Virginia Tech University. As I understand it, many other states are joining Virginia in the moment of silent. Even though I am a Blackbird (Long Island University), since this tragic happened, I am a Hokie.

We went to the gym early this morning and many people were wearing the Hokie colors. Afterward, we went to the supermarket and the grocery bagger was wearing a Hokie t-shirt that read "Hokie Hope."

Hope is the common theme of today and every day going forward. We hope and pray that the families, friends, and community will find the strength to overcome the tragic loss of loved ones. We hope that our freedom to live life will not be eliminated the act of one troubled soul. We hope the heroic stories are not forgotten. We hope that we will learn from this tragic situation so that we become a better, stronger society by taking the time to help all those who are weak and in need of help.

The following was written and read by Poet Emeritus and Distinguished Professor of English Nikki Giovanni at the convocation held the day following the tragedy at Virginia Tech:

We Are Virginia Tech

We are Virginia Tech
We are sad today
And we will be sad for quite a while
We are not moving on
We are embracing our mourning
We are Virginia Tech
We are strong enough to stand tall fearlessly
We are brave enough to bend to cry ...
And sad enough to know we must laugh again
We are Virginia Tech
We do not understand this tragedy
We know we did nothing to deserve it
But neither does a child in Africa dying of aids
Neither do the invisible children walking the night away to avoid being captured by a rogue army
Neither does the baby elephant watching his community being devastated for ivory
Neither does the Mexican child looking for fresh water
Neither does the Appalachian infant killed in the middle of night in his crib in the home its father built with his own hands being run over by a boulder because the land was destablized
No one deserves a tragedy
We are Virginia Tech
The Hokie nation embraces our own and reaches out with open heart and hands to those who offer their hearts and minds
We are strong and brave and innocent and unafraid
We are better than we think
and not quite what we want to be
We are alive to the imagination and the possibility
We will continue to invent the future
Through our blood and tears
Through all this sadness
We are the Hokies
We will prevail
We will prevail
We will prevail
We are Virginia Tech

We are Hokies, We are Virginia Tech!

Virginia+Tech+Day+of+Mourning Governor+Tim+Kaine Virginia+Tech Nikki+Giovanni overcoming+adversity

Take Time Out for Success in Life, Work, and Family!

Today is Time Out Day!

With the chain of recent events, we all need to take a time out of the "Rat Race" and recharge our mental and emotional "batteries." When you a take time for time out, you will find the right solutions, make better decisions, control stress, develop better relationships, and achieve a new level of success.

Take a time out at least once a day. You can a take time out by doing the following:

• Meditate

• Turn off the noise

• Disconnect from technology

• Take a walk around the building

• Eat lunch in a park

• Try Yoga

• Listen to classical or other relaxing music

• Read a book

• Enjoy the clouds (I know what you are thinking)

• Take a long walk

Take a time out to improve your life!

Time+Out+Day stress+management control+stress rat+race meditate

Make Winter a Powerful Tool for Success

December 22nd is Winter Solace Day. Winter is a wonderful time of the year to "recharge you emotional, mental, and physical batteries." Winter presents a special stillness or quietness that is not present during the rest of the year. Use this wonderful stillness or quietness to connect with your inner self and enjoy more success in life.

The following are seven ways to recharge your batteries and make everyday Winter Solace Day:

1. Wake up one hour earlier each morning, find a quiet place in your house, and take time to...think. You will be amazed with the answers that come to you.

2. Go for a brisk walk. I find it especially peaceful and mentally rejuvenating taking a walk at 8 or 9 p.m. during the winter.

3. Read a challenging, inspirational, or interesting book you normally wouldn't find time to read during the year.

4. Listen to classical, jazz, or new age music to enhance your thinking, writing, or reading.

5. Take time to enjoy an afternoon bath. Soak up the afternoon winter sunlight as you immerse yourself in a warm bath.

6. Take time to learn yoga. Yoga increases your ability to meditate, your ability to breathe correctly, and increase the flow of oxygen to the brain.

1. Take time to write down your accomplishments, blessing, and challenges you have overcome.

Apply just one of the above suggestions and you will enjoy a wonderful life.

stress+managment success winter+solace+day

Sharing a Great Holiday Stress Management Message for Work Life Balance

Next time we feel stressed (whether holiday stress or other stress) and need to complain about life, think of the following message:

A group of alumni, highly established in their careers, got together to visit their old university professor. The conversation soon turned into complaints about stress in work and life.

Offering his guests coffee, the professor went to the kitchen and returned with a large pot of coffee and an assortment of cups - porcelain, plastic, glass, crystal, some plain-looking, some expensive, and some exquisite - telling them to help themselves to the coffee.

After all the students had a cup of coffee in hand, the professor said: "If you noticed, all the nice looking expensive cups were taken up, leaving behind the plain and cheap ones. While it is but normal for you to want only the best for yourselves, that is the source of your problems and stress."

"Be assured that the cup itself adds no quality to the coffee. In most cases, it's just more expensive and in some cases even hides what we drink. What all of you really wanted was coffee, not the cup, but you consciously went for the best cups, and then began eyeing each other's cups."

"Now consider this: Life is the coffee, and the jobs, houses, cars, things, money and position in society are the cups. They are just tools to hold and contain life, and the type of cup we have does not define nor change the quality of life we live. Sometimes, by concentrating only on the cup, we fail to enjoy the coffee God has provided us."

God brews the coffee, not the cups . . . enjoy your coffee.

"Being happy :) doesn't mean everything's perfect, It means you've decided to see beyond the imperfections"

Live in peace and peace will live in you.

Think of this story during challlenging times at work or as you travel during the holidays.

Holiday+Stress Life+balance work+life+balance Self+Help Self+Improvement Stress+Management

October 3-9 is "Get Organized Week." Take time to organize yourself to achieve more success in your business, your career, your life!

Take time learn how to be more productive, less stressed by listening to my recent interview with organizing expert Brian Hill, His clients in the leaders in business, government, newscasters, and actors and actresses.

He was recently on the Martha Stewart sharing his unique secrets with Martha discussing how to be more productive in life.

Please click on the following link to listen to our interview: Organize

It's Take a Long Walk Day!

Take time to take a long walk today. This walk can be leisurely or brisk.

The benefits are countless. For me it's an opportunity to "check myself" mentally, physically, and recharge my batteries. It's amazing how many good ideas come to me while walking.

Take thirty minutes to escape the rat race and take a long walk!

Ernesto Puts Rain, Rain Everywhere...But I Don't Care!

Ernesto has hit us! This is what I saw when I looked out the front door in an attempt to go to the office.

That is O.K. It's Friday of a holiday weekend and a good time to do some writing, reading, and heat up a tasty bowl of soup. But especially, if the electricity stays on, watch a good movie with popcorn with Joy and our daughter. If Joy has her way, it would be any Dentzel Washington movie.

By tomorrow I may be able to inflate the raft and float into the office.

Everyone be safe and enjoy the holiday weekend!

August 31st is "Eat Outside Day!"

Today is Eat Outside Day!

We have so much to do and so little time to do it. Sometimes we put so much pressure on ourselves by trying to please so many others.

Take the time to get away from the chaos, create balance in your life, and go "eat outside." So for today, take your meal and go to the park or backyard, turn off your laptop, iPod, boombox or television, and enjoy the "moment."

While you are eating outside you can read the following article:

Set Yourself Free
by Joy Fisher-Sykes

Lilly Tomlin said, "The problem with the rat race is even if you win, you're still a rat." A lot of us are running a rat race - feeling caged into a life of running and giving to everyone else FIRST, sometimes at your own expense. We are pulled in so many different directions - work, family, finances. It is time we put our foot down and stop feeling controlled - by people and circumstance.

Well, it's time to set yourself free. Today, begin to take stock of life and decide what is most important to you. Evaluate the benefits and the losses of certain lifestyle choices. In this quest to lead a fulfilling and quality life, here is my action plan to begin to set us free. Read more...

Today is Tell a Joke Day!

Take time to put a smile on someone's face and tell a joke to lighten up a heavy moment at work. The following is a joke my daughter shared with me (she was definitely giving me a hint) this morning:

You know you're getting old when you stoop to tie your shoes and wonder what else you can do while you're down there.

-George Burns

Since she shared the joke with me, I have been able to achieve more when I bend over to tie my shoes.

Share your good and bad jokes (as long as they are clean) with us.

Today is Sit Back and Relax Day!

It's August, it's hot, and it's summer. It must be Sit Back and Relax Day!

Take the time to sit back and relax and take a "productivity break" from work and life. Take a few minutes to manage your stress, recharge your batteries, and stir your creative juices.

Take the time to read how to sit back and relax in our stress management session of this blog.

Happy National Get Out of the Dog House Day!

July 17th is National Get Out of the Doghouse Day! Are you in someone's doghouse? Is someone in your doghouse?

Being in the doghouse or keeping someone in the doghouse leads to the following:

• Added stress and anxiety to your life which leads to illness and disease

• Lost concentration and focus

• Lost of career and life opportunities

Make the effort to get out of the doghouse. Take the first steps to:

1. Talk it out

2. Apologize, if needed

3. End with a promise for improvement

If you put someone in the doghouse, ask these questions:

• Is it worth all the physical and mental energy to keep this person(s) in the doghouse?

• What am I getting by keeping this person in the doghouse?

• Is my pride getting in the way of reconciling our relationship?

• What's the big picture compared to why this person is in the doghouse?

Remember, as a good friend recently told me, life is way too short to let disagreements get in the way of good relationships.

Take the steps to get out of the doghouse or let someone out of the doghouse!

Click here to read additional information on how to empower yourself or others.

July 11th is Cheer Up Day

Today is Cheer Up Day!

Take time to motivate and cheer up yourself and others by doing the following:

• Look at every challenge as a learning opportunity

• Compliment others on their habits, appearance, and how they make a difference

• Treat yourself to extra break, if permitted

• Help someone who needs help without being asked

• Take a moment to sit back and think of something you recently did especially well

• Say your blessings for the good things that you have in your life

• Do something special for someone who seems a little under the weather

• Call your spouse and say, "I love you"

• Go play with your children

• Be as silly as possible while reading "Cat in the Hat" or "Green Eggs and Ham" to your children or to yourself

• Listen to your favorite upbeat music

• View an inspirational movie

• Read a motivational book

• Play your favorite song and dance like you don't care who sees you

• Remember the saying, "This too will pass."

• Remember the saying, "If it doesn't kill me, it makes me stronger."

• Stretch or do some form of exercise

• Jump out of the "rat race" and take time to meditate

When you cheer up, others around you will cheer up. You never know the difference you may make in another person's life.

It's Workaholic Day!

Today is Workaholic Day. However, the workaholics are too busy working to notice or enjoy the day.

Find time to take the CareerJournal.com quiz at the following link to see you might be a workaholic:

CareerJournal.com Workaholic Quiz

If you are a workaholic, relax. I really mean it, relax! The National Heart, Lung and Blood Institute states that workaholics, especially those with Type A habits, are prime candidates for stress-related illnesses including ulcers, high blood pressure, and heart attacks.

Take steps to create more balance in your life and reduce stress. We have some stress management, stress relief, and relaxation tips and techniques in our stress management catagory you can apply today.

Please post to this article and share you workaholic stories with us. Please relax because we want you around for a while.

Enjoy International Time Out Day!

April 17th is International Time Out Day.

Remember when you were a child and your parent(s) asked you to take a "time out?" Your parent was really asking you to think about the consequences of your actions and come up with better actions.

As an adult we need to take a time out. We race from one activity to another caught up in the "rat race." Sometime we may have a difficult time finding the answers we need to solve a problem.

Maybe we find ourselves cutting our conversations with others short while multitasking with two cell phones, the laptop, and the blackberry. Because of this our relationships at work and home suffer.

Take a Time Out!

Climb off the rat race for a few minutes and invest in you. You will find greater peace of mind, you will find better solutions to your challenges, and you will develop better relationships.

Do the following for ten to fifteen minutes:

1. Go to or create (turn off your radio, TV, cell phone, etc.) a quiet place. Get away from distractions.

1. Close your eyes.

2. Slow your breathing.

3. Think of something you would enjoy doing. This could be a hobby, take a vacation, play sports, interact with friends or family, etc.

4. Concentrate on the positive feelings and confidence you receive from these thoughts.

5. Think about a challenge you need solved and let the answer come to you.

6. Open you eyes and you will be better prepared to handle your world.

Happy Time Out Day!

Happy Let's Laugh Day!

March 19th is Let's Laugh Day. Find a reason to laugh and share laughter with others. Laughter does the following:

• Decreases your stress level

• Improves your health

• Increases your positive outlook on life

Let's find a way to laugh by doing the following:

• Read the comics

• Call a friend and share a funny situation from the past

• Watch a funny television show or movie

• Listen to a funny CD or radio show

• Think about something that has been worrying you and ask, "How serious is this?" Find a funny side to the situation.

• Send a funny e-card to a friend or family member

• Share a joke with a neighbor or co-worker

• Put on a funny mask or costume

Have a good laugh on me!

Today is United Nations Mental Health Day!

Take time to make enhance your mental health today! You owe it to yourself and others. Here are five quick tips you can use now to have a better mental health day.

1. Look at the Big Picture
   Whenever you are in a stressful situation mentally step back and ask yourself, "Is this situation that important?" or "Will this situation be that important a hour, a day, a week from now?" By asking this question you will gain overall perspective and have less stress.

2. Prioritize
   No matter what the commercials tell you...you can't have it all or do it all. Sit down and prioritize, in order of importance, what tasks you will do today and let go of the remaining items until the next day.

3. Take a Deep Breath
   Take five minutes and find a quiet place, relax, and practice slowing down your breathing. Learn Yoga so that you can exhale the "bad" air and inhale the "good" air. Excuse yourself from the "rat race" for five minute. The "rat race" will be waiting for you when you come back. (Read "Set Yourself Free.")

4. Eliminate Sugar and Caffeine
   Jack La Lanne, the legendary ninety some year old fitness expert, once said, "I love my dog and I wouldn't feed my dog sugar and caffeine everyday. So why should you have sugar and caffeine in your diet everyday. It kills you both mentally and physically. Take it out of your diet." I know it taste so good but challenge yourself to take it out of your diet today and going forward.

5. Take Time to Appreciate
   Take time to appreciate yourself, the good things in life, and others. This will enhance your mental picture and give you a more positive outlook on life. (Read the article, "Appreciate to Motivate" and "Have You Appreciated Someone Today?" for additional tips.}

Apply these five quick tips today and have a great Mental Health Day!

Happy National Get Out of the Doghouse Day!

Today is Happy National Get Out of the Doghouse Day! Are you in someone's doghouse? Is someone in your doghouse?

Being in the doghouse or keeping someone in the doghouse leads to the following:

• Added stress and anxiety to your life which leads to illness and disease

• Lost concentration and focus

• Lost of career and life opportunities

Make the effort to get out of the doghouse. Take the first steps to:

1. Talk it out

2. Apologize, if needed

3. End with a promise for improvement

If you put someone in the doghouse, ask these questions:

• Is it worth all the physical and mental energy to keep this person(s) in the doghouse?

• What am I getting by keeping this person in the doghouse?

• Is my pride getting in the way of reconciling our relationship?

• What's the big picture compared to why this person is in the doghouse?

Remember, as a good friend recently told me, life is way too short to let disagreements get in the way of good relationships.

Take the steps to get out of the doghouse or let someone out of the doghouse!

Click here to read additional information on how to empower yourself or others.

Ten Instant Stress Busters for the Workplace

Stress Awareness Day is April 16th. What are you doing to control stress? The following article has ten tips to control stress so that you live a healthier, more productive life.

Ten Instant Stress Busters for the Workplace
by Ed Sykes

Feel stress? The following ten stress busters will help you becoming less stressed and enjoy life and work more.

1. Let it go! The next instance you are annoyed or angry at something trivial or unimportant, make a conscious choice not to become angry or upset. Do not allow yourself to waste thought and energy where it isn't deserved. Ask yourself, "In one week from now how important will this (the stressful situation) be in the overall picture?" Then let it go so that you can move onto what is important in your life.

2. Slow Down! Whenever you feel overwhelmed by stress practice speaking more slowly than usual. You'll find that you think more clearly and react more reasonably to stressful situations. Stressed people tend to speak fast and breathlessly; by slowing down your speech you'll also appear less anxious and more in control of any situation.

3. Remember to Breathe Remember the brain needs oxygen to process stressful situations. Remembering to breath slowly and deeply gives your brain the food it needs to help you through stressful situations. Before reacting to the next stressful occurrence, take three deep breaths and release them slowly. If you have a few minutes, try out a relaxation technique such as meditation or guided imagery.

4. Find a Fun Activity. Find an activity at work that makes you smile or laugh. It could be reading the comics, going to a joke-a-day web site, form a "jolly support group," etc.  I know of one client that dances in the office closet when she wants to have fun. Having fun is only limited by your creativity.

5. Time is on Your Side. Take back control of your time. Develop effective time management strategy. Choose one simple thing you have been putting off (e.g. starting a major project, scheduling a coaching session) and do it immediately. Just taking care of one nagging responsibility can be energizing and can improve your attitude.

6. Exercise at your desk. Find time to exercise right at your desk. There are numerous stretching and deep relaxation exercises you can do right at your desk. Learn yoga so that you can systematically attack the stress spots.

7. Take a Break. The old expressing, "Let's get away from it all" has a real meaning behind it. By excusing yourself from the item or person for even five minutes can be rejuvenating. Take a walk around your building or block and get some fresh air. Don't let the foul weather dictate your schedule for getting away from it all.

8. Treat Yourself. Reward yourself at the end of your stressful day. When was the last time you took a relaxing bath for half an hour with a good book? Put aside housework or family concerns for a brief period before bedtime and allow yourself to fully relax. Let your mind go blank. Don't think about tomorrow's work schedule or chores you didn't get around to during the day. Remember you are recharging and energizing yourself so that you'll be much better prepared to face another stressful day.

9. Check Yourself. Hold your head and shoulders upright and avoid stooping or slumping. Bad posture can lead to poor breathing (see point #3), muscle tension, pain, and increased stress.

10. Eat Well. Drink plenty of water. Eat small, nutritious snacks such fruit. Stay away from foods high in fat and sugar that put makes your body work hard to digest. Thus putting extra stress on your body and mind.
    Very important: remember to drink water and eat on a regular schedule. Hunger and dehydration, even before you're aware of them, can provoke aggressiveness and exacerbate feelings of anxiety and stress.

Apply these techniques now! Start with one technique that you think will easily work for you and master it. Then move on to the next technique until you master them all and you master your stressful situations.

Follow the links for additional articles a on stress management and empowerment issues.

Five Instant Ways to Reduce Environmental Stress - Part Two

It’s time for part two of the series to reduce environmental stress in your life. In Five Ways to Reduce Environmental Stress - Part One, I shared with you five ways you can immediately reduce stress by controlling your environment. Now I will share five additional ways for you to make a difference in your life, be more relaxed and productive, and reduce stress.

The five ways are as follows:

1. Make the Air Play Fair
   Control the air humidity in your environment to a level that's comfortable for you. Too dry or very humid air can produce unpleasant environments. Air humidity can even produce various physical symptoms. Dehumidifiers can take control of the air quality to make rooms feel more livable. You can acquire these portable humidifiers from any department or discount store. Must sure you acquire one with a "quiet" button to reduce the noise when running. If needed, add a few plants to provide a bit of moisture.

2. Lose the Clutter
   Rid yourself of all the clutter that surrounds you. Improve your time management skills so that you can prioritize what "stuff" is important and what isn’t important. If you are not immediately working on an item, move it out of line of sight. Not only will your environment become more visually pleasing and relaxing, but you'll avoid the stress of constantly searching for important items among the excess.

3. Get Rid of Static noise
   Everyday we are experiencing "static" noise. Phones ringing, computers dinging, radios playing, TVs with "talking heads" playing, coworkers interrupting, etc., are all examples of static noises. These noises create stressors that impede our abilities to think and ultimately create work and life solutions. They also can take their toll over time on our moods and energy. Do what you can to reduce background and unwanted noise. Turn off radios and TVs when not using them with purpose. Reduce or turn off all computer noises if they are not necessary. Use noise reduction materials such as partitions, curtains, etc., to quiet your environment. When you can, take a "silence is golden" break in a quiet room to recharge your emotional and mental batteries.

4. Make Your Workspace Work for You
   Use good ergonomic techniques in your workplace to reduce the risk of repetitive strain injury, eye strain, back pain, and other uncomfortable symptoms. Pay particular attention to your stair, desk, and computer setup since most likely you will be using these items the most. The correct setup of these items will save you years of wrist, elbow, back, and eye pain and strain.

5. Create an Empowerment Zone
   Create at work or at home a retreat for yourself to reenergize yourself both mentally and emotionally. Not having space for this zone is not an excuse. It can be a private room or your favorite chair or desk. Include items such as plants, books, relaxing music, and pictures to create an environment of peace. Use this area to think and visualize the positive things in your life. You might want to think of future situations in your life and how you will master them for your benefit. Use this area for carrying out important tasks whenever possible.

Go apply these techniques today! Apply what works for you and reduce your environmental stress.

Click on the "comment" link below and share your thoughts with us.

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Ed Sykes is a professional speaker published in the areas of leadership, change management, stress management, customer service and teamwork. He works with business and government organizations who want to reach the next level of success and individuals who want to perform at their best. You can email him at esykes@thesykesgrp.com, call him at (757) 427-7032 or visit his Web site at

How to Set Boundaries and Say No

We are constantly bombarded daily with requests for our time. While helping others can be very rewarding, at the same time we can feel distraught about constantly obligating ourselves to others while not fulfilling our own needs. We can feel distressed about constant commitments to do things we simply don’t have the time, energy or desire to do.

At times, we may immediately feel the urge to say no, but instead lose our courage, and concede yet again. The question is why? Is it because:

• You fear you won’t be liked or feel a strong need to please everyone

• You have to always keep the calendar full so you feel needed and important

• You undervalue the need for down time and forget simply not wanting to do anything is a legitimate reason to say no

• You would rather not deal with the consequences of saying no and all the feelings that come with it.

Setting boundaries and saying no is taking personal responsibility for your well-being. This requires you to clearly speak up, and specifically ask for what you want. Your decision to say no to requests from family, friends, and co-workers doesn’t have to be filled with feelings of uneasiness and guilt. It fact, it’s important you remember the decision to say no is strictly a personal choice – yours!

Whether at work, with family, or friends, you can say no with diplomacy, tact, and respect. Here some ways you can embrace your personal power and assert your right to say no.

Be sure you have all the facts
Before making a commitment, be sure you have a complete understanding of exactly what’s being asked of you. You may feel confused because you just don’t have enough information to make a decision. You have the right to ask as many questions as necessary.

Ask yourself "Is this a unreasonable request?"
When someone makes a request, he or she is usually tuned into "WIIFM" (What’s In It For Me). People are not necessarily concerned with whether or not a request is in your best interest. If you feel hesitant, trapped or otherwise uncomfortable – go with your gut and say no. These uneasy feelings probably indicate saying yes isn’t best.

Take Your Time
There is no law that says you have to immediately obligate yourself to someone when asked. Take your time before you make a final decision. Simply say "I need time to think about this. I’ll get back to you."

Set goals
Setting your goals will make it easier to say no. Establishing priorities makes it easy to decide how much time you can devote to others without sacrificing your own needs. You will be more comfortable declining requests that conflict with your priorities.

Speak up - without excuses or apologies
When you have all the facts and decide say no, say no calmly and firmly. An assertive tone of voice, body language, and eye contact lets others know you are serious and definite in your decision.

Don’t be meek. Say no directly without excuses. Excuses make you appear as if you aren’t in control of your decisions. If you say "I’m sorry but…" this only weakens your stand. If you have decided saying yes is not in your best interest, no apology is necessary.

What if they won’t take no for an answer?
If someone won’t take no for an answer, repeat your position. Maintain your stand and don’t allow yourself to be manipulated or strong armed. No means no and you have the right to stand by your choice.

Feel good about your decision to say no
Feel calm, confident, and comfortable with your decision to say no. Be secure knowing it’s enough to say no simply because you just don’t want to.

Remember, learn how to say no is a win-win situation for everyone.

Click on the "comment" link below and share your thoughts with us.

To learn how to "Set Boundaries and Say No" go the following links:

• Fall into Success 2004 Empowerment Workshop Series

• How to Master Challenging People in Difficult Situations

• Assertive Communication Skills Workshop

Call us at 757-427-7032 or e-mail us at info@thesykesgrp.com.

Joy Fisher-Sykes is a professional speaker published in the areas of communication, time management, and teamwork. She works with business and government organizations who want to reach the next level of success and individuals who want to perform at their best. You can email her at jfsykes@thesykesgrp.com, call her at (757) 427-7032 or visit her Web site at www.thesykesgrp.com

Publishing Guidelines: You are welcome to publish the following articles and newsletters in its entirety, electronically, or in print free of charge, as long as you include our full signature file at the end of each article for ezines, and my Web site address in hyperlink for other sites. Please send a courtesy link or email where you publish to info@thesykesgrp.com.

Three Secrets to Setting Yourself Stress Free

Stress in our personal and professional lives is ever changing and constantly on the rise. Everyday we’re expected to do more and more with less and less - less resources, less energy and less time. In order to master the ability to manage stress, it’s important to first remove one of the biggest obstacles that stands between chaos and calm - SELF. Often we are one of the biggest contributors to the calamity and chaos we experience in our lives. Stress management is the recognition that life is all about the choices we make. Starting today, choose to take control and follow these simple tips to help you lead a stress-less lifestyle.

1. Choose To Be Short on Complaints, Long on Praise
   Far too often, we are quick as a whip to complain when we feel we have been wronged, yet we are not as quick to lavish praise. Complaining about every little thing is very stressful and draining. Instead of complaining, why not contribute. Starting today, make a point to praise those who have had a positive impact on your life – from the cashier who didn’t pack your bread on the bottom of the bag, to the mechanic who didn’t scare you into an unnecessary repair, to the neighbor who is willing to baby sit on ten minutes notice. Doing so will not only make you feel good, but will make a difference in a positive way and make someone else feel great.

2. Choose To Love The Skin You’re In
   Actress Jamie Lee Curtis, known for her acting talents and physical beauty, recently took a bold step many of us would shutter at the thought of – she posed for a magazine minus make-up in a crop top and shorts. She posed for all the world to see the “real” beauty she is – a confident women who doesn’t define herself by other people’s standards.

   Chasing after beauty defined by others (media, family, friends, spouse, co-workers and others) is detrimental to your peace of mind. Be bold and love the skin you’re in right now – crooked nose, warts, corns, receding hairline, wrinkles, sags, bulges and all. Appreciate your natural beauty and love yourself just the way you are.

3. Choose To Pass On Perfection
   Think of how many things don’t get done because someone is waiting for the perfect time, place and circumstance. Working with perfection as your standard is both a mental and physical drain. Lose the need to get everything done “perfect.” Know that it’s far better to accomplish a task at 85% perfection than to procrastinate and wait for 100% perfection.

Remember that a stress-less life is all about choice – what are you going to choose today?

Click on the following link to see our other articles on stress: Articles

Joy Fisher-Sykes is a professional speaker published in the areas of communication, time management, and teamwork. She works with business and government organizations who want to reach the next level of success and individuals who want to perform at their best. You can email her at jfsykes@thesykesgrp.com, call him at (757) 427-7032 or visit his Web site at www.thesykesgrp.com

Publishing Guidelines: You are welcome to publish the following articles and newsletters in its entirety, electronically, or in print free of charge, as long as you include our full signature file at the end of each article for ezines, and my Web site address in hyperlink for other sites. Please send a courtesy link or email where you publish to info@thesykesgrp.com.

September 2004 OnPoint Articles Are Available Here!

Welcome to our new blog! It's our way of communicating with you concerning timely issues important to you. Look for our new stress management and goal setting articles in the September 2004 OnPoint or click on the the following link:  September2004 OnPoint