 We've reached the midpoint of this year and it’s time to hit the refresh button. The first half may have presented unforeseen obstacles or detours but don't let that deter you - there is still ample opportunity for growth and accomplishment ahead in these next six months! To help you reset effectively here are nine strategies that will enable you to make full use of them. With their implementation into your daily routine, success becomes more attainable than ever before! So look ahead with confidence knowing that every challenge can be overcome through perseverance and determination. Reflect and Celebrate: To successfully navigate the path ahead, it’s essential to take stock of what you've accomplished over the past six months. Regardless if they were big or small wins, all achievements deserve recognition and celebration! Reflecting on milestones reached along with lessons learned during this period will help you guide future efforts while at the same time boosting your confidence levels. Recognizing your accomplishments provides a solid foundation for moving forward toward new goals with renewed motivation. Don’t undervalue your progress thus far – embrace it fully instead! Celebrate every accomplishment no matter how seemingly insignificant because each one adds up to something significant eventually! Review Your Goals: When it comes to achieving success in life having clear goals is essential. However, sometimes circumstances change and what once seemed important may no longer be relevant. To ensure that you are still on track with your objectives take some time out of each day/week/month, depending on how frequently you prefer to reassess them against current conditions, and adjust accordingly if necessary. Keep these key points in mind when making changes: make sure they remain realistic yet challenging enough; break down larger tasks into smaller steps for better tracking progress; regularly review & refine as needed so nothing falls through the cracks! With this approach towards goal setting success will become more attainable than ever before! Develop a Roadmap: After revising your objectives it’s time to create a comprehensive roadmap for the next six months. This involves breaking down each goal into smaller tasks that can be tackled on a monthly, weekly, or even daily basis while setting clear deadlines and milestones along the way. Prioritizing both short-term wins as well as long-term goals is essential when allocating sufficient amounts of time toward achieving success. With an effective compass like this guiding you through life's challenges - victory will soon become yours! Embrace the Power of a Growth Mindset: Developing your knowledge, understanding, and skills is possible through dedication and hard work. View setbacks as opportunities for learning rather than seeing them as failures. Cultivate resilience, and perseverance alongside positivity in order to adopt an effective growth mindset. Taken together these will help you take calculated risks while seizing new opportunities without hesitation or fear. With this approach toward life's challenges - stepping out of your comfort zone becomes easier - leading you closer to becoming the best you can be! Cultivate Healthy Habits: Cultivating healthy habits is crucial for achieving success in all areas of life. This requires taking care of your physical, mental, spiritual, and emotional well-being through self-care practices. Consider adopting balanced dietary choices, engaging regularly with exercise routines, and getting adequate rest while also practicing mindfulness or meditation techniques to reduce stress levels. Prioritizing these actions will ensure that you remain energized, focused, and motivated throughout the journey toward accomplishing your goals successfully. Seek Support and Accountability: Don't underestimate the power of a support network when pursuing your goals. Seek out individuals who share similar aspirations and can provide guidance, encouragement as well as accountability for your actions. Sharing your objectives with trusted friends or family members could also prove beneficial since they may offer valuable insights into helping you achieve them while holding you responsible along the way. Consider joining communities that align with your interests too, as these groups often have resources available to help motivate others toward reaching their desired results. Always remember, having an active support system in place is key! Embrace Learning and Personal Development: Embracing learning and personal development can be a transformative experience during the next six months. Identify areas where you want to expand your knowledge or develop new skills by exploring books, online courses, workshops, seminars, and coaching options that align with your goals and values. Prioritize regular time for self-improvement in order to unlock doors leading towards fresh opportunities later on down the line. Investing in yourself through education is key when it comes to achieving success both personally and professionally! Declutter and Simplify: Resetting for the next six months requires both physical and mental decluttering. Start by clearing out unnecessary items from your living or working space. This will help create a more streamlined environment that fosters productivity. Simultaneously work on letting go of negative thoughts, limiting beliefs, and distractions - these things can hold you back if you let them! Simplifying our commitments while focusing solely on what matters most to each one of us individually allows room for creativity & clarity in all aspects of life. In Summary: Simplicity is key when it comes time to reset yourself mentally, spiritually, and physically so take some time now before starting anything new later. A reset is not about starting over but rather adjusting your course toward success. It’s an opportunity to refine goals, renew commitment, and reignite passion for what you do. Embrace the lessons learned from past experiences as steppingstones that will boost future achievements. By establishing clear objectives alongside healthy habits while building a strong support system around yourself - anything becomes possible! Take charge of this new chapter by implementing these strategies today. It’s time to become your best self yet! Thank you for reading folks, keep safe, stay well, and continue to become the best version of yourself. Richard Fontanie.
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 Change is a fact of life. And it can be difficult even when it’s positive. However, learning something new or exciting for the first time can truly resonate with us and that can excite us. While we are on our journey to renewal, we need to learn to change with change rather than reacting to it.
People find change challenging because they struggle to accept that certain experiences they had will be a thing of the past. We often see this in the workplace when something new is introduced, a new system, or a different procedure. Employees are comfortable with what they know, so change becomes a challenge for them. Employees are experts in the old system and for them, change feels like they are starting all over again. Despite this, change is inevitable and often beneficial for those involved. Interestingly, the human brain tends to focus on what is being lost rather than the positives that the change will bring. People then become anxious, emotional, and stressed out, which prevents their opportunity for personal growth. When we actually learn to change with change, we refocus our energy and even revel in the euphoria of learning something new. One of the first important steps to changing with change is to accept that there is always a positive aspect to it. It may not be easy but we need to realize that a greater good may come as a result of the change. It’s often like peeling an onion, sometimes we cry, but the onion provides the flavor for the food we eat. So, sometimes it’s hard to accept the change and learn to flow with it rather than reacting to it negatively and crying about it. One of the best ways for us to meet life changes is to practice facing small changes positively. Accepting and learning from the little changes that come our way prepare us for the bigger ones in the future. For instance, you arrive at the doctor’s office five minutes early, and as is often the case, the doctor is running behind schedule. You could react to this situation with annoyance but just by adjusting your mindset with a bit of positivity, you can reduce some of the stress you are placing on yourself. Rather than stewing about it, use it as an opportunity to read a book or an article that you have been putting off reading. Here’s the deal you can’t change the situation, it is outside of your control, nor can you change someone else’s behavior, but you can change how you react to it. Now it’s easy to expect others to change to make us feel more comfortable, but it’s much harder to make changes in our own lives. If you find yourself demanding change from others due to high standards or expectations, maybe it’s time to put the spotlight not on others but on yourself. When we shift our thinking from others to ourselves we start the process of changing ourselves. Meaningful change begins with personal reflection and action. Our travels during the journey in life are all about growth and rediscovery of who we are, our real purpose, and how we can become the best version of ourselves. Change is part and parcel of that journey. So it’s time to become comfortable with embracing change and all the opportunities it brings. Certainly, it’s important to recognize that change can be uncomfortable and difficult, but it is necessary for personal growth and development. Sometimes we resist change simply because it takes us outside of our comfort zone and forces us to learn new things. However, our reaction to change is often what causes us pain, rather than the pain itself. That being said, it is important to remember that not all change is positive. If the change goes against our beliefs and values and leads us in a negative direction, then we need to make a decision. It’s up to us to decide whether to accept the change and adapt to it or to take action and try to steer our lives back in a positive direction. In the end, change can be a powerful source for personal transformation and growth, but it is up to us to make critical choices as to how we react to it, what responses we make, and what actions we take. When we are mindful of our beliefs and values, and take ownership of our lives, we can embrace change so that it aligns with our true selves and leads us to a more fulfilling life. So, take a moment to reflect on what changes you need to make in your own life. Where are the areas you want to develop and grow? What habits do you need to break and what new ones do you need to build or strengthen? Lean into the idea of self-renewal and embrace the excitement that comes with positive change. Don’t wait for others to change – take the first steps towards meaningful transformation yourself. Peel back the layers of your own onion. Thank you for reading and as always stay safe, keep well, and continue becoming the best version of yourself. Richard Richard Fontanie  We all want to live happy and fulfilling lives, but sometimes it's hard to know where to start. If you're feeling stuck, or feeling you’re not living up to your potential, self-renewal can be a great way to jumpstart your journey to a fuller life. It’s like turning things upside down and opening new opportunities. Self-renewal is about making time for the things that bring you joy, peace, and fulfillment, and letting go of the things that don't. When you make self-renewal a priority, you open yourself up to new possibilities and ways of thinking and living. As a result, you can live a more authentic, richer life. Self-renewal isn't selfish. It is essential for one's development. When you take care of yourself, you're better able to show up for the people and things you care about in your life. You have more energy, more patience, and more compassion. So if you're ready to start living a fuller life, read on for some tips on how to kick-start yourself into action. 1. Make Time For Hobbies and Interests Outside of Work It's important to have passions and pursuits outside of our careers so that we don't lose sight of what brings us joy in life. Whether it's painting, playing an instrument, taking photographs, or anything else that sparks your creativity. Making time for hobbies can help us lead a more well-rounded life. Here are a few more ideas for you: Identify a hobby of interest: Start by thinking about activities that interest you. Do you enjoy art, sports, music, or reading? Identify something that you enjoy and would like to spend more time doing. Make time for it: Schedule a regular time for your hobby or interest. It can be challenging to find time for it amidst work and other commitments, but it's important to prioritize it in your schedule. Invest in the necessary resources: Depending on your hobby or interest, you may need to invest in resources or equipment to get started. For example, if you're interested in painting, you may need to purchase paint and canvases. If you're interested in playing an instrument, you may need to purchase an instrument and take lessons. These may be simple suggestions but they are important considerations. Find a community: Consider joining a community of people who share your hobby or interest. This can be a great way to connect with others and learn from their experiences. Keep learning: Continually challenge yourself to improve and learn more about your hobby or interest. Attend workshops or conferences, read books or articles on the subject, or find a mentor who can provide guidance. By the way, it is never too late to develop a hobby. Emile was in his seventies when he took up the fiddle, and now in his eighties, he shares his talents with those who live in care homes. By pursuing a hobby or interest, you can find joy and fulfillment in your free time while also fostering personal growth, creativity, and a sharing attitude. It's important to remember that self-renewal is an ongoing process, so don't be afraid to try new things and explore different activities over time. 2. Connect With Others. Spend time with people who uplift and inspire you. Join a social group, volunteer, or simply make time for quality conversation with friends and family. "Quality time" doesn't have to mean fancy dinners or expensive vacations – sometimes the simplest moments spent with those we love are the most cherished. Whether it's family movie night, going out for ice cream, or just taking a walk together. Nurturing our relationships is an essential part of self-renewal. Here are some things to consider… Prioritize quality time with loved ones: Make time in your schedule for quality time with your family and friends. Whether it's a weekly phone call, dinner together, or a day trip, make an effort to spend meaningful time with the people who matter to you. Listen actively: When you're spending time with loved ones, make an effort to listen actively and be present in the moment. Show genuine interest in their lives and be supportive and empathetic. Express gratitude: Expressing gratitude for the people in your life can strengthen your relationships and improve your overall well-being. Take time to acknowledge and appreciate the people who bring positivity and joy to your life. Be vulnerable: Vulnerability is a crucial aspect of building strong relationships. Be open and honest with your loved ones about your thoughts and feelings and be receptive to their feedback and support. Forgive and let go: Conflict and disagreements are inevitable in any relationship. Learning to forgive and let go of grudges is essential for maintaining healthy relationships. Meet new people: Meeting new people can broaden your perspective, provide new opportunities, and enhance your personal growth. Join a club, attend social events, or take a class to expand your social circle and meet new people. Seek out mentorship: A mentor can provide valuable guidance and support as you navigate personal and professional challenges. Seek out mentorship opportunities in your field or community to gain insight and support from experienced individuals. By building and maintaining strong relationships, you can experience a greater sense of connectedness and fulfillment in your life. Remember that relationships require ongoing effort and communication, so make an effort to prioritize and nurture the relationships that matter most to you. 3. Take On New Challenges Challenge yourself to step outside of your comfort zone and try new things. Whether it’s taking a solo trip or starting a new business venture, taking risks can help you develop resilience and foster personal growth. Engaging in meaningful work is an essential aspect of incorporating self-renewal into one's life. Here are some ways to do just that… Identify your values and strengths: Start by identifying your values and strengths. Consider what you're passionate about and what you're naturally good at. This can help you determine what type of work would be meaningful for you. Set goals and priorities: Once you've identified your values and strengths, set goals and priorities for your work. Consider what you want to achieve in your career and what steps you need to take to get there. Pursue opportunities for growth: Seek out opportunities for professional development, such as training programs, mentorship, or further education. This can help you develop new skills and expand your knowledge, leading to greater personal and professional growth. Find purpose in your work: Finding purpose in your work can enhance your sense of meaning and fulfillment. Consider how your work aligns with your values and how it makes a positive impact on the world. Prioritize work-life balance: Achieving a healthy work-life balance is essential for avoiding burnout and maintaining overall well-being. Make time for hobbies, family, and friends, and set boundaries between work and personal life. Cultivate a positive work environment: A positive work environment can significantly impact your job satisfaction and overall well-being. Be kind and supportive to your colleagues and seek out opportunities to collaborate and contribute to a positive team dynamic. Seek out work that aligns with your values: Finding work that aligns with your values can provide a sense of purpose and fulfillment. Consider the mission and values of the organization or company you work for and whether they align with your own. By engaging in meaningful work, you can experience a sense of purpose and fulfillment in your career. Spend time to regularly reflect on your values and goals and to seek out opportunities for growth and development. 4. Practice Self-care Make time for activities that promote physical and mental well-being, such as exercise, yoga, or meditation. Prioritizing self-care can help you feel more energized and focused. Here are some ways to practice self-care… Make time for physical exercise: Physical exercise is an essential component of self-care as it has numerous physical and mental health benefits. Choose an exercise routine that you enjoy and fits your schedule, such as going for a run, doing yoga, or taking a dance class. Eat a healthy diet: Eating a healthy diet is crucial to your physical and mental well-being. Include a variety of nutrient-dense foods in your meals and snacks and limit the intake of processed and high-sugar foods. Prioritize rest and sleep: Adequate rest and sleep are essential for physical and mental rejuvenation. Make sure to get enough sleep and take breaks throughout the day to rest and recharge. Practice mindfulness and relaxation techniques: Mindfulness and relaxation techniques such as meditation, deep breathing, or progressive muscle relaxation can help manage stress and improve mental health. It also places you in a space giving you room to grow spiritually. . Set boundaries: Setting boundaries is an essential aspect of self-care, as it helps protect your time, energy, and mental well-being. Say no to commitments or activities that you don't want to do and prioritize activities that bring you joy and fulfillment. Seek professional support when needed: It's okay to ask for help when you need it. Seek professional support from a therapist, counselor, or medical professional when necessary. By prioritizing self-care, you can reduce stress, increase resilience, and improve overall physical and mental well-being, all of which contribute to a fuller and more fulfilling life. Remember to make self-care a regular part of your routine and be kind to yourself as you navigate the journey of self-renewal. 5. Learn Something New Take a course, attend a workshop, or read a book on a subject that interests you. Learning new skills and knowledge can help you expand your horizons and develop new perspectives. Learning something new is an excellent way to incorporate self-renewal into one's life. Here are some ways to do it... Identify an area of interest: Identify a subject or skill you would like to learn more about. Consider what you're passionate about or what skills would benefit you in your personal or professional life. Research learning opportunities: Depending on your interests and learning style, there are a variety of ways to learn something new. You could take a course or workshop, read books or articles on the subject, attend a conference or seminar, or seek out a mentor or coach. Make a plan: Once you've identified a learning opportunity, create a plan for how you will learn and what resources you will need. Consider setting goals and timelines for your learning. Stay committed: Learning something new can be challenging, so staying committed and motivated is important. Find ways to stay engaged and interested in the subject, such as by joining a study group or attending events related to the topic. Apply your knowledge: Once you've learned something new, find ways to apply your knowledge in your personal or professional life. This can help reinforce what you've learned and provide a sense of accomplishment. Learning something new can help expand your knowledge and skills, boost your confidence, and provide new opportunities for personal and professional growth. It's important to remember that learning is a lifelong process, so don't be afraid to explore new subjects and continue expanding your knowledge over time. In Conclusion. By focusing on personal growth, physical health, emotional well-being, spiritual health, positive relationships, and meaningful work, we can enhance our overall well-being and cultivate a greater sense of purpose and fulfillment. While it may require effort and dedication, the rewards of self-renewal are significant, and the benefits can be felt across all areas of our lives. By committing and prioritizing self-renewal, we can unlock our full potential and lead more fulfilling lives. Thank you for reading, stay safe, be well, and continue becoming the best version of yourself. Richard Richard Fontanie We all have had those moments where we feel like we could run a marathon. We are so full of energy and life that nothing seems impossible. Unfortunately, these moments are often fleeting, and we can find ourselves struggling to summon the same level of energy day after day. This is where self-renewal comes in. Self-renewal is the process of recharging your physical, mental, and emotional batteries so that you can approach each day with enthusiasm and vitality. When you take the time to renew yourself on a regular basis, you will find that you have the energy and drive to live your best life and be your best self. Here are some ways you can continue incorporating self-renewal into your daily life. 1. Get Enough Sleep Most people need around eight hours of sleep per night in order to function at their best during the day. If you find yourself frequently tired or reliant on caffeine to get through the day, chances are you are not getting enough restful sleep. Experiment with different bedtimes and wake-up times until you find a sleep schedule that works for you and stick to it as much as possible. You will be amazed at how much better you feel when you are well-rested! Experiment with power naps as well. If you are feeling tired, taking a quick 20-30 minute nap can help refresh your mind and body. Just be careful not to nap for too long, as this can make it harder to fall asleep at night. You can even try taking a power nap at work. Taking power naps at work can be a great way to refresh your mind and increase your energy levels during the day. However, when taking a power nap at work make sure you follow company policy on this matter. Many employers are recognizing the importance of sleep as a productivity and safety measure and are building sleep pods and quiet rooms for over-tired employees. Even if employers are open to power naps at work, this does not excuse you from getting a good night’s sleep on your own. As mentioned above sleep is an important ingredient for your health and well-being. On the other hand, employers should not use their power nap policy as an abusive productivity measure. If power naps are acceptable at your places of work here are some tips for making them effective.
By following these tips, you can take effective power naps at work and increase your productivity and energy levels throughout the day. 2. Eat healthily What we put into our bodies has a direct impact on how we feel both physically and mentally. When we fuel our bodies with nutritious food, we give ourselves the energy we need to power through our days. Remember though, processed foods and sugary snacks may give us a quick burst of energy, but it is quickly followed by an inevitable crash. Make sure to include plenty of fruits, vegetables, whole grains, and lean protein in your diet for sustained energy throughout the day. Remember as well, that dehydration can cause tiredness and feelings of sluggishness. Drinking plenty of water throughout your day can help you feel energized and alert. Water is essential to the proper functioning of our bodies and dehydration can cause a number of negative effects, including fatigue, headaches, and difficulty concentrating. Therefore, drinking enough water throughout the day can help keep you feeling energized and alert. The recommended amount of water intake varies depending on factors such as age, sex, weight, and physical activity level. As a general guideline, the National Academies of Sciences, Engineering, and Medicine recommend that men aim to consume about 3.7 liters (125 ounces) of fluids per day and women aim to consume about 2.7 liters (91 ounces) of fluids per day. In addition to water, you can also consume other hydrating fluids such as herbal tea, coconut water, or fresh juice. However, it's important to limit your intake of beverages that are high in sugar or caffeine, as these can have negative effects on your energy levels. If you find it difficult to drink enough water throughout the day, here are a few tips:
By staying hydrated, you can help keep your body functioning at its best and maintain high levels of energy throughout the day. 3. Get Moving Physical activity is one of the best ways to increase your energy levels. Exercise is not only good for our physical health, but it also benefits our mental health as well. When we get our heart rates up and break a sweat, we release endorphins—the “feel-good” hormones—which can help reduce stress and improve our moods. The type of physical activity you choose doesn’t have to be strenuous to be effective. Even moderate-intensity exercise, such as a brisk walk or gentle yoga, can help boost your energy levels. It’s best to choose an activity you enjoy, as this will make it more likely that you will stick with it. For example, you may enjoy going for a walk outdoors, taking a dance class, or practicing the myriad of different sports out there. Even if you do not have time for a vigorous workout, taking a brisk walk or going for a light jog can do wonders for your energy levels. Just make sure to listen to your body and not overdo it! 4. Take Breaks It is important to take breaks throughout the day in order to rejuvenate ourselves both mentally and physically. When we push ourselves too hard without taking any time to relax, we can quickly become overwhelmed, stressed out, and burnt out. Make sure to schedule some “me” time every day—even if it is just 20 minutes! Use this time to do something calming, such as reading a book, taking a bath, or meditating. You will be amazed at how refreshed you feel after taking some time for yourself. Taking breaks at work is important for maintaining productivity and energy levels throughout the day. Here are some ways to effectively take breaks at work:
By taking regular breaks throughout the day, you can help maintain high levels of productivity and energy and reduce stress and burnout. Final Thoughts By incorporating daily self-renewal routines into your life, you will give yourself the opportunity to approach each day with enthusiasm and vitality. When you make your well-being a priority, you will find that you have the energy and drive to live your best life and be your best self! Try implementing some of the tips above into your daily life and see how much better you feel! Thank you for reading and stay safe, keep healthy, and remember to continue becoming the best version of yourself. Richard Richard Fontanie  We all know that it's important to take care of our physical health. We are bombarded with messages about the importance of exercise, eating right, and losing weight. In fact, they appear to be the most sought-after New Year’s resolutions. But what about our mental, emotional, and spiritual health? Just as our bodies need regular care and attention, so do our minds and spirits. This is where self-renewal kicks in. Self-renewal is the process of not only taking care of our physicality but also taking care of our mental, emotional, and spiritual selves. It includes activities like relaxation, recreation, and education. It's important to make time for self-renewal every day, even if it's just for a few minutes. When we take the time to renew ourselves, we are better able to handle stress, relate to others, pursue our goals, and prevent burnout. Categories of Self-Renewal Activities Many different activities can help us renew ourselves. Some examples include:
The key is to find activities that work for you and that you enjoy. Not all of these activities will appeal to everyone, but surely you can find a few that will resonate with you. And don't feel like you have to do all of them at once! Pick one or two to focus on each day or each week. Better yet take one and build it into your month, then break it down into weekly and daily activities. The important thing is to make time for self-renewal regularly. How Self-Renewal Benefits Us Taking time for self-renewal has numerous benefits. When we make self-care a priority, we are better able to manage stress, relate to others, pursue our goals, and prevent burnout. Here are a few specific ways in which self-renewal benefits us which in turn helps keep our spirits light, and at peace. 1. Keep Your Spirit Healthy And Energized One thing to keep in mind is that self-renewal performed regularly based on changes in your life and changes in your needs and desires is key to maintaining a high level of life spiritual contentment, happiness, and well-being. When our lives become dreary and we lose our excitement for living, our spirits begin to die and this can cause real inner turmoil that can affect you in your everyday life. Let’s talk a little about the difference between your spirits and your spirit. Spirits in the above context are used to describe your moods. It is also used in various other contexts, like “liquor is often expressed as spirits” or “your team has great spirit” meaning your team shows great excitement or members work together in a highly coordinated fashion. Your Spirit has another meaning, your most inner self, your soul so to speak. This is a personal and deeply held conviction that you are more than just moods. You are deep down someone who is created for a purpose. Someone who has a ‘wholeness’ and ‘holiness’ about you and you are destined to become the best version of yourself, both for you and in your relations with others. This deeply held conviction keeps you honest, trustworthy, and ethical. It also moves you to be loving, forgiving, and compassionate. 2. Self-Renewal Helps Us Relax When we relax, our bodies can repair themselves and we give our brains a much-needed break from constant stimulation. The following five relaxation techniques will induce a relaxation response within you. • Deep breathing. In this simple technique take long slow and deep breaths from your belly and not your chest. When you breathe disengage your mind from distracting thoughts and sensations. However, if you have breathing difficulties, such as respiratory ailments or heart failure make sure you check with your medical professional before taking on this technique. • Body scan. This exercise combines deep breathing with progressive muscle relaxation. After a few minutes of deep breathing focus on one part of your body or group of muscles to mentally release any physical tension you may have. One way of completing a body scan is to start at the top of your head, relax it, and then move down to your facial features, then your shoulders, and so on down to your toes. • Guided imagery. This technique involves imaging soothing scenes, places, or experiences to help you relax and focus. It is best to find scenes that have significance to you. Guided imagery takes you away from the hustle and bustle of life and improves positivity.
3. Self-Renewal Improves Our Mental Health Taking time for self-care can help improve our mental health by reducing stress levels and promoting positive thinking. As we reduce our stress levels, we are better able to think more clearly and creatively. Additionally, taking time for activities we enjoy can boost our mood and promote positive thinking overall. Here are six tips to boost your mental health.
4. Self-Renewal Strengthens Our Relationships When we make time for self-care, we are better able to show up for the people in our lives–our family members, friends, co-workers, etc. We have more patience and empathy when we've taken care of ourselves first, which leads to healthier relationships overall. Every relationship is unique and we come together for various reasons. Part of developing a healthy relationship is being clear about where you want the relationship to go. Here are some ways to do just that.
5. Self-Renewal Allows Us To Pursue Our Goals When we make time for self-renewal, we open up space in our lives to pursue the things that matter most to us–our goals, dreams, and aspirations. Making self-renewal a priority helps us live more fulfilling, purposeful lives, which feeds us with a sense of goodness. When we achieve our goals, we tap into becoming fully alive. We are on our journey to fulfilling our life's purpose and the more we can self-renew, the closer we get to reaching that point. Working towards your goals gives you structure and direction in your life, and the satisfaction of achieving them increases self-esteem and confidence. Achieving them motivates you to continue to keep going, giving you momentum, which in turn gives you a greater sense of control and purpose in life. This, in turn, can help you to get more in touch with your values and fully engage with others. Achieving your goals also provides you with personal growth opportunities and as such encourages you to improve your understanding of your identity, your capabilities, and your potential. Final Thoughts Self-renewal is essential for maintaining our mental, physical, emotional, and spiritual health. When we make time for self-care, we are better able, to manage stress, relate to others, and pursue our goals. It is important to recognize that taking care of oneself is not a selfish act, but one that is necessary so that we can give to others. Many different activities can help us renew ourselves–the key is finding the ones that work best for us. So, take some time today for yourself–you deserve it! As always, stay safe, keep well, and continue becoming the best version of yourself. Richard, Richard Fontanie 
Self-renewal is hard work and can lead to creating stress for you. Managing stress though is important for maintaining overall health and well-being. If you are having difficulty managing stress during your renewal process then read on as this article gives you six effective ways along with actions for implementing them. 1. Practice deep breathing. Deep breathing exercises, also known as diaphragmatic breathing or belly breathing, can help to reduce stress and anxiety by slowing down your heart rate and calming your nervous system. This type of breathing involves inhaling deeply into your diaphragm, rather than shallowly into your chest. Here is a simple deep breathing exercise you can try:
Deep breathing exercises can be done at any time and can be particularly helpful during moments of stress or anxiety. Incorporating deep breathing exercises into your daily routine can also help to reduce overall stress levels and improve your overall well-being. 2. Exercise Regularly Regular exercise can release endorphins, also known as “feel good” hormones, which can improve your mood and reduce stress. When you exercise, your body also produces other chemicals, such as norepinephrine and cortisol, which can help to reduce stress and anxiety. Additionally, exercise can improve sleep, increase self-esteem, and provide a sense of accomplishment and control. It is recommended to get at least 30 minutes of moderate/intensity exercise most days of the week. However, even small amounts of physical activity can be beneficial. There are different types of exercises you can choose from:
It is important to find an activity that you enjoy and that fits into your lifestyle. Remember that consistency is key and making exercise a regular part of your routine can help to reduce stress and improve your overall well-being. 3. Prioritize and Plan Tasks Prioritizing and planning tasks can help to reduce stress by allowing you to focus on what is most important and avoid feeling overwhelmed. When you have a lot to do, it can be easy to feel like you're constantly running behind, which can lead to increased stress levels. Here are a few tips for prioritizing and planning tasks:
Remember that perfectionism can be a source of stress and that it's okay to make mistakes or not be able to complete everything on your list. Prioritizing and planning tasks can help you to feel more in control of your time and reduce stress. 4. Set Boundaries Setting boundaries with your time and energy is an important aspect of managing stress. It means being mindful of what you can and cannot take on and being able to say "no" when you need to. This can help protect you from becoming overworked or overextended and can help you to prioritize your well-being. Here are a few tips for setting boundaries:
5. Practice Mindfulness Practicing mindfulness and meditation can be an effective way to reduce stress. Mindfulness is the practice of being present in the moment and paying attention to your thoughts and emotions without judgment. Meditation is a technique that can help you achieve mindfulness by focusing your attention on a specific object, thought, or activity. There are many different types of meditation, including:
By practicing mindfulness and meditation regularly, you can improve your ability to manage stress and stay calm in difficult situations. 6. Learn to Say No Saying "no" can be difficult, especially when we are under stress. Stress can cause us to feel pressure to please others and avoid conflict, which can make it hard to assert ourselves and set boundaries. But, learning to say "no" in a respectful way can help reduce stress by allowing us to maintain control over our time and energy, and avoid taking on more than we can handle. When you are under stress, you may be more likely to feel guilty or apologetic when declining a request. However, it's important to remember that you have the right to make your own choices about how you spend your time and energy, and it's okay to prioritize your well-being. One way to practice saying "no" in a respectful way is to use "I" statements, which express your feelings and needs rather than placing blame on the other person. For example, instead of saying "You're always asking me to do things," you could say "I'm feeling overwhelmed right now and need to focus on my responsibilities." Another way to say "no" is to offer an alternative solution or to suggest a compromise. For example, instead of saying "I can't go to the meeting," you could say "I can't go to the meeting, but I can send you my notes or you can share the outcome with me afterward." It's also important to remember that saying "no" is not necessarily a final answer, it's a step in the negotiation process. So be open to finding a solution that works for both parties. In conclusion, this article provided six strategies to reduce stress during your renewal journey: 1) Practice deep breathing, 2) Exercise regularly, 3) Prioritize and plan tasks, 4) Set boundaries, 5) Practice Mindfulness and meditation, 6) Learn to say no. Build one of the strategies into your renewal process. For example, take one strategy per month and work at making it a new habit for you, or take one strategy where you feel you are most vulnerable and build an action plan to incorporate it into your life. As always, take care, be safe, and continue becoming the best version of yourself. Thank you for reading, Richard Richard Fontanie Resources from the FM Storefront Stressology, Stress Care For Today Remedies For Home office Business Stress Stop Stressing Yourself  If you are on a path toward self-improvement or on a journey to find yourself, then you have likely come across an unending stream of buzzwords. You may have chased many of them down rabbit trails and became lost in the forest.
Buzzwords are not necessarily bad. They are often used in office environments as shorthand for complex concepts. They break down those concepts into a simple word or phrase that is easily understood. Using buzzwords can help you engage with coworkers, customers, and colleagues in line with the norms and expectations of your organization. Here are a few common business buzzwords we use in conversations and writings: “return on investment,” “deep dive,” “impact,” “sustainability,” “logistics,” “ballpark,” and “content is king”. Self-renewal, self-awareness, and introspection, however, are not buzzwords. They are interconnected. They are bridges among each other. When you understand what each of them means individually, it's easy to understand why that is. Introspection is assessing your behaviors, thoughts, and emotions. It's something you apply to the thoughts you are currently having. Introspection can help you bring about necessary changes in how you behave, think, and move through the world. In psychology, it's a formalized approach, but in practice, it's something you can do anywhere if you do it mindfully. A way to use introspection is to consciously reflect on your internal psychological processes. When you reflect on your thoughts, emotions, and memories and examine their meaning you are engaged in introspection. In this way, introspection helps improve your levels of self-awareness which then will help you improve your resilience and lower stress levels. Since its introduction to the psychology world, introspection has evolved to tie into self-realization. This process helps you modify your behaviors. It draws a line around and between all of the connections between emotions and behaviors that may not be serving you. Some ways to improve the way you conduct an introspection could be: 1. Self-Monitoring. This involves simply noticing what is going on within yourself using mindful meditation, where you observe your thoughts and emotions without judgment. You simply let them pass through your mind like floating clouds. If you want to stop along the way and meditate on one of the thoughts you begin to gain insight into yourself. Here you are observing, learning, and gaining insights about the way you act and behave. 2. Asking Yourself Open-Ended Questions. Open-ended questions can help you better understand your attitudes, beliefs, desires, evaluations, intentions, emotions, and sensory experiences. Ask open-ended questions like,
3. Taking stock of your strengths and weaknesses. Much of this exercise is looking at your skill sets, how you learn, and your intellectual self. However, don’t forget your emotions in the process, for instance, if upon reflection you notice you get anxious before giving a presentation you might consider this not to be healthy and let your anxiety be heightened. Your anxiety begins to overtake you and in the process, you falter giving all kinds of messages that things are just not right. This becomes an emotional weakness for you and you need to address it in a healthier way. Self-awareness hypothesizes that people either focus on their internal or external environment at a given moment. If you're staring at yourself in the mirror, you are more likely to be aware of what is directly in front of you. It can fall into two different categories. The first is analyzing your experiences and behaviors to understand the world around you. The second is the same level of analysis but putting it in a third-person perspective by comparing yourself to societal standards. In either category, you are changing your behavior based on a set of standards. You can strengthen self-awareness by engaging in the following five activities: 1. Walking in the quiet of nature. Nature not only has a rejuvenating effect on you, but also nudges you to examine something that is happening in your life whether it be something to do with your work, relationships, or family. 2. Practicing mindfulness. Here you are consciously directing your thoughts inward to become more aware of what is happening with your thoughts and beliefs as they trigger your emotions. Mindfulness includes focusing your attention on whatever it is you are doing and involves the practice of meditation or the quieting of the mind. 3. Listening deeply to others. When we focus on another person it is a way to downgrade our self-destructive thinking. Dr. Tchiki Davis points out, “By being open to someone else, we can learn to listen objectively, even lovingly, to what that person wants or needs to share. This, in turn, helps each of us how to listen to our own inner dialogues and opinions objectively and lovingly as well.” 4. Journaling is an excellent way to become greater self-aware. I have often commented on the advantages of journaling as a method of becoming more self-aware. With journaling you are telling your story in your own words and they can reveal what’s critical for you. You can find more about journaling here. 5. Obtaining feedback from others. Finding an objective listener, one who can give you constructive criticism and help you grow as a person is another way of strengthening your self-awareness. Here you need to be open to what people are saying to you and then make a mental note to examine it later. When you reflect on what the other person has said you may find the criticism to be inaccurate and more about a projection of the other person’s struggles. In that case, don’t respond defensively but try to get to the underlying issue so that you can keep a healthy relationship. Self-renewal is the act of rebirth. It is a change in priorities, an opportunity to renew and regroup. It's something you have to do mindfully as often as possible. You are constantly changing as a person and with every change in who you are, there are changes in what you want, need, and desire. In the Gospel of Mark, Jesus tells the story about not putting new wine in old wineskins because both the wine and wineskins will be ruined. In many ways, this is a renewal story. It is difficult to renew ourselves unless we shed the old skin, so to speak, and put on new skin. And, as we do we go deeper within ourselves (introspection) we begin to find our true selves (become more aware). Self-renewal is the act of keeping up with the changes that take place as we put on new skin. To solidify this here are 5 concrete things you can do to put on new skin. 1. Clarify your gifts. Focus on your natural gifts and break out from the dam you have of holding them back. 2. Sharpen your learning. Pay attention to learning at a deeper level, but don’t forget to spend time learning just for fun. One of my mentors found that taking a camera course was just what he needed to sharpen his awareness on his walks. Another spends time in a sports activity just for fun and companionship. 3. Focus on spending time with just you. Take some time out to rejuvenate in nature and be in the moment with it. While there say a silent prayer of thanksgiving. You don’t have to be religious to do this. Just revel and be thankful for what is in front of you. 4. Take a personal retreat. A retreat allows you to unplug from your daily grind and connect with like-minded people. Make this an annual practice. 5. Become a volunteer or a mentor. Community organizations are always looking for positive and impactful people. Find one that fits your values and beliefs. Mentor youth or someone who can benefit from your experience and wisdom. Search for mentoring groups within your community or place of work. The Connection. Introspection feeds self-awareness, and then the two combined join forces to trigger self-renewal. None of them work individually, and if you try to focus on one without addressing the others, you won't reach the state of joy or fulfillment you are looking for. As you begin the journey, you need to focus on each of these individually, but you have to do so by taking little steps and limiting yourself to just three things. So, if you plan to focus on introspection, self-awareness, and renewal, you should choose one action point under each category I mentioned above. Just be sure to choose an action for each that feeds into the others. For example, if you are struggling with a bad habit like over-eating, smoking, or even getting lost in content, then undergoing a period of introspection will help you uncover everything you can about that bad habit thus bringing about a state of self-awareness. Knowing is half the battle so, once you have the awareness of the issue and an idea of the root causes, you can take the steps to address those issues and renew yourself by adopting a new, healthier means of coping. If you are struggling and want help along your journey, you may want to seek out the advice of a professional, coach, or mentor. For instance, if you are dealing with a substance abuse issue, then several resources can help you such as Alcohol Anonymous, a social worker, a true friend who has your interest at heart, or a psychologist. These resources will be able to support you as you address the underlying symptoms and coping mechanisms to navigate the healing process. As always stay safe, keep healthy, and continue becoming the best version of yourself. Thank you for reading, Richard, Richard Fontanie Sources: Jennifer Herrity, 30 Common Business Buzzwords, and Their Definitions. Kendra Cherry, What is Introspection? Dr. Tchiki Davis, Ph.D. What Is Self-Awareness, and How Do You Get it, Dr. Abogao Bremmer, M.D. 5 Ways to Regroup, Reprioritize, and Renew Yourself”  When we are in the process of renewal it means that we need to make some changes and that could be scary business. Let’s unravel this aspect of renewal.
One of the realities of life is change, yet many of us are afraid of it. Some can face it and overcome it while others buckle under it. But in the end, we all experience our level of fear when it comes to change. It's literally why the “comfort zone” got its name. So, you're not the only person who feels terrified of change, it's the way the human brain is wired. Your brain is responding to a level of uncertainty brought about by the change process – It’s telling you to avoid change and discomfort because it's much easier to deal with that than it is to address the unwanted emotions that come with pushing through change. Change feels scary and that is a natural feeling. Something much bigger underneath the surface may be holding you back. For some, fear can be paralyzing, to the point that it makes any change a disaster. The official label for a genuine fear of change is Metathesiophobia. It is the persistent intense (and persistent) fear of change. People with Metathesiophobia may experience feelings of anxiety, panic, stress, or dread when faced with change, and may go to great lengths to avoid situations or environments that they believe may bring about change. Some people stay in terrible relationships because they are terrified of being alone. Of course, that is not the only reason people remain in negative relationships. It could relate to fear of what might happen if they leave or lack of confidence to leave. Whatever the reason, fear is the basis for why people often don’t leave a toxic relationship. To anyone looking in from the outside, it's obvious that the person in the terrible relationship should end it and move on. But it's not black and white – there are children involved, there are financial overlaps, and it can be scary to unwrap all of that. Some stay put in a miserable job that has never brought them a day of joy because they are afraid of moving to a new position or too scared to start a new career. Fear holds people back from starting a business or moving into the non-profit sector. Often they are ready to make a leap to a new career or business venture but fear holds them back from making the move. Again, to anyone looking in from the outside, it's obvious that the person in the miserable job should get out of that situation. But, there's accrued vacation time to think about, the benefits of long service, and everything that leaving would change. And, that too is scary. For all the talk about the grass being greener on the other side, a lot of people are way too scared to find out if it is true. So, why are we so afraid of change? Your brain finds peace in what is known rather than what is unknown. If you don't know what to expect, your brain will start to fill in the blanks and it always cooks up worst-case scenarios. Fear of failure is often a big part of that. It's easier to sit out than join in when you don't know how it will turn out. For someone who grew up in a home with a negative worldview, holding onto that cynicism throughout adulthood could easily engender anxiety and fear about trying new things. It's common for people to hold onto pieces of their upbringing, and a lot of times, they're unaware of the root. They just stick to what they know because that is what they've always known. Simply put they are stuck in the past. They have not learned to unlearn their past so that they can fully live in the present and go forward without the anxiety and fear that holds them back. Just because you have been afraid of change in the past, doesn't mean you have to keep being afraid of change. It requires work to get to that point, it takes courage to move forward. But, you can overcome your fear of change by putting yourself out there in small ways to start. The stages of change start with anticipation and you begin to embrace the excitement of it all. You now become aware of your fear but have yet to commit to the change. Next comes the decision to take action. You begin to prepare to make a change but you are not ready to move on it. Finally, you decide to take action and you actively take steps to work through your fears and anxiety. You reach the breakthrough stage where you accept the change and reward yourself for following through. Finally comes consolidation where you are working to maintain the change over the long term. However, in working through the change it may not be so linear but more of a circuitous route. For instance, just when the change you have worked so hard to make seems to be your norm, regression begins to set in. Everything seems to get worse again and you are slipping back to your fears. It’s at this point that you need to realize that things will get better and that you have already made huge steps to reach your breakthrough. Now you need to take heart and work through your relapse. One other aspect of change relates to your spiritual mindset. Often people are not at peace with themselves and have difficulty meeting change because they are afraid to look within. The process of personal change is always about looking inward and becoming comfortable with who we are and why we exist. When you journey through the change process don’t forget to reflect on the spiritual aspect of your life and how it relates to how you feel about change. In conclusion, get started by breaking it all into little, easy-to-digest pieces. Set goals so that every change you embrace moves you closer to achieving those goals. If your brain cooks up the worst-case scenario, have a plan in place to counteract it. And, if you need help to work through the change process don’t be afraid to ask for help. Get over that fear too. As always continue to become the best version of yourself and thank you for reading. Richard Richard Fontanie |
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