Tag Archives: Time management

11 Behavioural symptoms of stress

Like most problems; the sooner you spot stress the easier it is to manage. It pays to be familiar with the many different symptoms of stress. The symptoms of stress fall into many different categories e.g. behavioural, physical, emotional, psychological etc. Over the coming weeks I shall be discussing each of these, however, this week I shall begin with the behavioural symptoms of stress.

Stress can affect behaviour in many different ways but the following tend to be the most common behavioural symptoms of stress.

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Behavioural symptoms of stress

1. Sleeping difficulties

behavioural symptoms of stress insomnia

Sufferers of stress often find it difficult to switch off. With no activity to distract them, negative thinking, anxieties and worries take over the mind. Fear of having forgotten something and negative expectations of forthcoming events (e.g. interview, presentation) limits the ability to relax sufficiently to fall asleep. Sleep shortage and insomnia are often tell-tale signs of stress.

 2. Lack of punctuality

behavioural symptoms of stress poor punctuality

Timekeeping is one of the first things to suffer when an individual becomes stressed. They may take too many tasks on; try to avoid tasks and thus leave them until the last minute or they may be so overcome with worry/anxiety that they become forgetful. In order to remedy the situation, they must first identify why their punctuality is so poor.

 3. Absenteeism

behavioural symptoms of stress absenteeism

Stressed individuals tend to regularly miss work. They may be trying to avoid a difficult situation or they may be suffering the consequences of one of their coping mechanisms e.g. alcohol.

 4. Withdrawal

behavioural symptoms of stress withdrawal

Withdrawal is a common behavioural symptom of stress. The individual’s self-esteem and confidence may have taken a hit and as a consequence, they may no longer feel capable of coping with social situations. In order to protect their fragile confidence, they may choose to avoid all such situations.

 5. Exhaustion

behavioural symptoms of stress exhaustion

If we are to maximise our energy, one of the most important things for us to do is to balance our physical energy. There will be times when we are required to work at our maximum output for sustained periods. In order to do this we must implement periods of deep rest which enables both our body and mind to recover. Failure to do so can eventually result in burnout and chronic fatigue. The stressed individual may feel like they are constantly running from one emergency to another and thus fail to take the time to rest and recuperate. Constant fatigue is often a sign that someone is overwhelmed and experiencing stress.

 6. Addictive/excessive behaviour

behavioural symptoms of stress addictive behaviour

Those experiencing stress often don’t realise that it is stress which they are experiencing. Where they do realise this, they often have no idea how to deal with stress.  This can result in short term solutions which, though they have a temporary impact, have damaging long-term consequences. One of the most common coping mechanisms for dealing with difficulty is alcohol. While alcohol can have temporary benefit, it can be highly addictive and it fails to resolve the situation. Other coping mechanisms include smoking, illegal and prescription drugs.

 7. Unhealthy eating habits

behavioural symptoms of stress unhealthy eating

Comfort food is often sought as a solution to stressful situations. Indulging in convenience foods can make you feel better temporarily and saves time, however, these foods are rich in salt, sugar and fat which can lead to obesity, high blood pressure and heart related illnesses.

While we associate comfort eating with stress, some people have the opposite response to stressful situation i.e. they avoid eating. They may be experiencing a suppressed appetite, they may have developed a negative self image or they may have developed negative associations with food. Whatever the reason, the consequences of food avoidance can be every bit as devastating as the consequences of food indulgence.

 8. Risk-taking behaviour

behavioural symptoms of stress risk

A sudden development of risk taking behaviour can be a clear sign of stress. Individuals may be experiencing a low sense of self-worth or a lack of excitement in their lives.  They need a ‘buzz’ in their life and are willing to take bigger risks in order to get that buzz. Unfortunately, they level of risk they need to take to get the ‘buzz’ may increase steadily over time. They fail to see that as the risk gets bigger, so too do the potential consequences. Gambling is a common behavioural symptom of stress, which falls within this category.  Certain extreme sports and reckless driving are some of the other symptoms of stress which may fall under risk-taking behaviour.

 9. Accidents

behavioural symptoms of stress accident

Concentration tends to suffer greatly when one experiences stress.  In certain work places (generally more manual industries) this may result in a high number of accidents both fatal and non-fatal. Along with reduced concentration, the individual may also be overworked, poorly trained, displaying risk-taking behaviour or denied sufficient rest periods; all of which may be contributory factors in the stress.

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 10. High turnover in the workplace

behavioural symptoms of stress high turnover

Stressed employees are generally unhappy in their work situation. Sadly, many workplaces have not put the necessary training and procedures in place which would allow the employee to discuss their experience with their manager so that they may work together to find a solution. Rather than raise the issue, many stressed employees will choose to seek employment elsewhere.

 11. Suicidal talk or behaviour

behavioural symptoms of stress suicidal

Stress can diminish an individual’s self-esteem and sense of self-worth to the point where they feel that they cannot go on. In many such cases we do not get the opportunity to help the individual but in some cases they do drop subtle hints of their intentions. There are courses, such as ASIST, which can help to improve your chances of spotting these signs and intervening.

If you feel that you may be experiencing stress, check out Stress Free Living.

Many people feel too embarrassed or ashamed to openly discuss their experiences with stress. It is, therefore, essential that we familiarise ourselves with the behavioural symptoms of stress so that we may be able to identify what they are going through and remind them that the channels of communication are open and that we were willing to help them, or help them find more suitable help. You may in fact be experiencing stress yourself. It may be helpful to regularly remind yourself of the behavioural symptoms of stress so that you can identify it early and take appropriate action.

The 80/20 Principle…

I am a firm believer in the 80/20 principle.

It tells us that approx. 80% of our results come from approx. 20% of our actions.

The percentages are not always such but they are always heavily skewed in a manner which tells that very few of our actions produce most of our outcomes.

This tells us two things:

  1. We need to dedicate more time, energy and attention to the people and actions which produce the best outcomes for us.
  2. Most of our actions, and the people in our lives add very little, if any value to our lives.

If you think about the second point, you could cut out most of the actions and people from your life and your life would improve.

Less is more when the less is the stuff that really matters.

If you are like the average person, the following is probably true for you:

  • You spend too much time doing things which don’t need to be done
  • You spend too much time doing things which others should be doing
  • You spend too much time doing things because others want you to do them
  • You don’t spend enough time on the things which bring you the best results and most joy and happiness
  • You give too much time and attention to people who don’t add real value to your life
  • You don’t give enough time to the people who add the most value to your life

How much better would your life be if you sorted all that out?

There are 2 key steps to doing so and; you can make a start on both simultaneously.

  1. Identify the actions and people which bring the most joy and happiness into your life and dedicate more time to them.
  2. Make that time available by decluttering your life and removing the actions and people which add little or no joy and happiness to your life.

People forget about the importance of decluttering but the 80/20 principle also tells us that 5% of the people in your life will contribute about 50% of the people-related problems.

The same is likely true for actions and possessions.

So, start decluttering your life today and reap the rewards.

If you need help decluttering, this great resource will help.

LEARNING FROM THE PEOPLE YOU ADMIRE

When I want to improve my life, I generally think about what goals I need to create to get me there.

This usually serves me well.

When I achieve the goals, I will have made the improvements that I am looking to make in my life.

Seems obvious.

However, there are some situations where it is not the first step you must take.

When you are making major changes in your life, you usually need to take a look at the very essence of who you really are.

More importantly, you need to understand the very essence of the person you are trying to become because major change will cause you to change.

If you look at the people you admire and the kind of person you need to become, you will soon realize that it is not just their actions that you admire.

You admire their values too.

Maybe it’s their work ethic.

Maybe it’s their attitude to dealing with others.

Maybe it’s the value they place on their family life.

Whatever it is that you admire about these people, I am willing to bet that it can be traced directly back to their values.

That’s why, when you want to make major changes in your life, you need to identify the values that you will possess when you have successfully made those changes.

You can then compare them to the current values that you live by and identify any changes you need to make.

Don’t wait until you have made the changes to adopt any new values.

Adopt the new values first and you will find that you can make the changes much quicker and with less resistance.

Put values at the center of any major change you wish to make.

Be the person you wish to become.

If you are not clear on your values or the importance of values, find a mentor!!!

Kelvin Keya 

Emmanuel Ngore

Peter Quest

Liwali Kivumanyuki

Baraka…

TAME SOCIAL MEDIA AND FOCUS ON THE IMPORTANT STUFF [Part 1]

Tame social media and focus on the important stuff

If you want to be as productive as possible, you need to eliminate distractions. You live in a busy world where there are so many things competing for your attention. If you don’t learn to control these potential distractions, you end up jumping from one thing to another without ever really finishing anything. 2 things above all else have made distractions worse than ever – the smart phone and social media. These things have meant that we don’t ever have to be out of touch. We can always be contacted. But just because we always can be contacted it doesn’t mean that we should always allow ourselves to be contacted. I will tackle smart phones in a later article but today I want to focus on taming social media.

Why taming social media is important

Taming social media is important because social media is highly addictive but adds little or no real value to your life. I am a firm believer in the 80/20 principle whereby very few of the things which you do daily, produce the majority of the positive outcomes in your life. In other words, the majority of the things we do daily, add little or no value. I invite you to take a proper look at your social media usage to determine the time you spend on it versus the value you receive from it.

If you are honest with yourself, you will find that:

  • You spend more time on social media than you had realized, and;
  • You get far less value from social media than you had thought

The social media zombie

During your typical day, how many people do you see who are glued to their smart phone. Their head is down; they have no idea what is going on around them and they probably have a cramp in their thumb from scrolling through their Facebook or Twitter feed. We are creating a generation of people who lack the social skills to survive in the real world. They are more concerned with the lives of their imaginary online friends than they are concerned with the lives of their real-world friends.

I have become more concerned in recent times by the frequency with which I walk into businesses and receive poor service because the staff are focused their social media accounts rather than the customers who pay their wages….

TO BE CONTINUED………

For this and more visit  LIFE COACH

THE BRAND NEW YOU KICKSTARTER

The Brand New You Kickstarter

Happiness and true success in life comes from being true to who you are.

It is difficult to believe that when advertising keeps telling us that we are insufficient and thus, we need whatever product it is they are selling us.

But you really can live your life from the inside out.

Identify your purpose and be determined to pursue it.

Live true to your values so that whatever the outcomes you experience, you can be confident and comfortable that you made the right decisions.

Build your self-esteem to the point where you love and respect yourself; even when things are not going your way.

And, have the confidence to pursue any goal or objective, knowing in your heart and soul that you really can achieve it.

This isn’t just a pipe dream.

You will be at your happiest and most successful when you choose to live your life from the inside out.

You can start to take charge of your life and live from the inside out with the Brand New You Kickstarter.

But you need to take advantage of this offer before time runs out:

The Brand New You Kickstarter

PATH TO SUCCESS

Your path to success is something which you must create for yourself. Nobody else can really tell you what will make you happy and; nobody can tell you the best way for you to go about creating the life you really want.

You must decide your own destination and create your own path for getting there i.e. your path to success. You path to success should be narrow and direct; requiring as few actions as possible while eliminating a great deal of the stress, frustration and conflict which comes with performing tasks which add no real value to your life.

Your life needs a sense of direction….

If you want to live a simpler, happier life, here is how; as written and explained by

Carthage Buckley carthage@coachingpositiveperformance.com

I am a very simple man and; I like to keep things simple.

I find the easiest way to keep things simple is to live life on my terms.

We really don’t have to bow to the demands of others.

A while back, I enjoyed a coffee and chat with an old client of mine, Mark.

During our chat, Mark asked me the keys to a simple life.

I gave him four key points which will give anyone a kickstart to a simple and happy life:

  • Know and live your purpose
  • Be true to your values
  • Have enough self-esteem to love yourself, come what may
  • Believe in yourself; knowing that you can do anything you set your mind too.

 

Your life needs a sense of direction.

Despite what many ‘experts’ will tell you, you do not need to look outside of yourself for all the answers.

When you learn to love, listen to and, trust yourself; your inner guidance and intuition will ensure that you can live your life on your own terms.

If you want less stress and more happiness, you need to stop trying to add stuff to your life.
Instead, you need to focus on what is truly important and live your life, your way.

The Brand New You Kickstarter – Click here to learn more

Have a fantastic weekend.

LOOK FOR THE GOOD

Look For The Good

In the New Year, let’s resolve
to get less stressed, upset, anxious
about things over which we have no control.
Lets have a narrower focus on our lives,
loving and helping our family and friends,
making our community a better place to live,
to create peace and contentment.

In the New Year, let’s resolve
to pay less attention to depressing stories
on TV, in magazines and newspapers,
and to stop focusing on what we want
that we haven’t got,
instead of appreciating
the many blessings we do have.

In the New Year, let’s look for the good.
We may have to search
through a mass of negative media,
but the good is there,
all around us.

I wish for you a New Year filled with good, engulfed in serenity and happiness!

KHAT-Miraa/Muguka (Part ONE)

KHAT (Miraa/Muguka)

Other Names:

Abyssinian Tea, Arabian-Tea, Catha edulis, Celastrus edulis, Chaat, Gat, Kat, Kathine, Kus es Salahin, Miraa, Qat, Qut, Tchaad, Thé Abyssin, Thé Arabe, Thé Somalien, Tohai, Tohat, Tschut.

What is khat? 

Khat is a leafy green plant containing two main stimulant drugs which speed up your mind and body. Their main effects are similar to, but less powerful than, amphetamine (Speed).  Khat is used mostly in North East Africa, and the Arabian Peninsual and by expatriate communities from these regions

Khat is a plant that grows and mostly used in Yemen, Ethiopia and Somalia — the “Horn of Africa.” It can also be found in South Africa, Sudan, Kenya, Afghanistan and Madagascar. Khat is also used mostly in North East Africa, and the Arabian Peninsual and by expatriate communities from these regions Just a few years ago, the only people in the Western Hemisphere who had heard of khat were some immigrants from Eastern Africa. A major reason for this limited distribution is that khat loses some of its potency within 48 hours.

But in the last few years, transportation methods have improved in the source countries, and shippers package the plant material carefully to keep it moist, reducing some of the loss of potency. It has since become available to more locations and now is much better known around the world.imagesd

Shipments of khat often leave Eastern Africa and arrive in the UK, with a portion of the shipment destined for North America. Seizures have sometimes been made of crates of khat on their way to large North American cities with substantial Eastern Africa immigrant populations, such as Toronto, Washington DC and San Diego.

In source countries Ethiopia and Somalia and neighboring country Djibouti, the drug is legal and in accepted use in social situations. These populations tend to bring the use of the drug with them when they emigrate to countries where it is not legal or where it becomes illegal after increasing amounts of the drug are sold and consumed. Khat is illegal in the US and most of Europe.

Khat was only made illegal in the UK in July 2013. When it became illegal, there were 3,000 tons of the drug passing through the country’s airports each year.

Khat is a plant. The leaf and stem are used as a recreational drug and as medicine.

As a recreational drug, the leaves and stem are chewed by people in East Africa and the Arabian countries to elevate mood (as a euphoriant).

As a medicine, khat leaf is used for depression, fatigue, obesity, stomach ulcers, and male infertility. It is also used to lower the need for food and sleep, decrease sexual desires, and increase aggression.

The World Health Organization (WHO) lists khat asimagesf a drug that creates “dependence” in people, meaning it produces a continuing desire to keep using it. In Somalia, civilian and military use of khat has been blamed for fueling civil war, draining the nation’s economy, and undermining international relief efforts.

TO BE CONTINUED…………..

 

 

 

IT’S TIME

It’s Time

When I close my eyes, Shut out the pain outside
My soul turns inwards, And I feel the shame inside
I’m trying to be perfect, Trying to be right
But I know that deep down, For my soul I will have to fight

These demons are coming for me, I am not ready
I’ll have to be strong, Be determined, be steady
In a battle I can’t win, When the enemy is myself
My demons of sin, I know I’ll need help

But who do I turn to?…Who can I trust?
Bound by chains of shame, Which cannot rust
I have tried everything, Nothing has worked
Do I give up?…Let go of the stress, the hurt?

Do I lose myself to sin?…Lose hope
Let the darkness win?…Or do I rise and fight
Struggle and battle, For what I know is right
Either way is bad, But I know the path I’ll take
A better world, For myself I’ll make

I’ll try my best, I’ll win this war
I’ll pass the test, This is the final straw
Although my life has just begun, It is dark and cold
But there will be a rising sun, Shine rays of hope
Onto my cold world, To be reborn
Allow my wings to unfurl, And soar above the pain
Nothing to lose, Everything to gain.

I have made my choice
There is no going back

Source: http://www.familyfriendpoems.com/poem/shame-of-addiction-shut-my-eyes