by hope | Sep 3, 2021 | Lifestyle
The last few years have been a rollercoaster for the world. Looking more specifically at the work landscape – so much changed almost overnight.
Those who were used to being plugged into their laptops 24/7 at a desk become required to work from home. Companies closed and had to let staff go. Food services had to pivot, and that was just the start.
Work for millions of people is something they have to do, not something they love – or want to do.
That sparkled people to discover what they are passionate about and how they can make it happen. More people are switching to freelance or small business owners than ever.
But that comes with its different stressors.
Photo by Boitumelo Phetla on Unsplash
So how can you, whether you are in the office or at home, find your zen?
Start Well
If your mornings are high-speed, messy, and rushed, then your day typically follows that path. It isn’t easy to switch to a different morning routine, but it will give you a huge benefit.
Over the space of a few weeks, start to set your alarm a little bit earlier. Of course, you need to go to bed a little earlier too.
Getting up earlier will give you more time to eat breakfast leisurely, drink tea or coffee, pack bags, or even check emails.
The more relaxed you start the day, the less likely you will be on the back-foot all day.
Gratitude
It might seem impossible to be grateful for a job you dislike, but it is an essential part of feeling that zen.
While the job itself might not bring you joy, the money you get paid probably covers some essential bills.
In a time of uncertainty, having a job that appears secure and comfortable is a blessing.
Think about the time that you have outside of work – what you can do with your time.
Being grateful for what you have is a big deal and will give you a feeling of joy.
Do fun stuff
Outside of work, make time to do some fun stuff. Putting love and energy into the time you spend outside of work will give you more calm and joy to add to your job too.
Look for classes in the area that cover topics that you have always wanted to learn. Go bike riding in the local park—Master the art of illustration.
The world is at your disposal, so begin to recognize and understand you can let loose when you aren’t at work.
Fears
Much of being unhappy in work stems from anxiety and fear. Tackling those fears head-on can give you more control over how you approach your work life.
If it is a manual job, you feel it isn’t safe enough or that the management doesn’t focus on your well-being.
Just remember that you have the power to call a personal injury attorney, to join a union, or search for alternative work – you have options.
It can be beneficial to talk more about any anxiety you have with work with a therapist, a life, or a work coach.
Reframe the faces
If you resent your bosses, co-workers, and subordinates, that will reflect in your work, your demeanor and will likely lead to animosity.
The faces of the people at work aren’t there to upset you or to attack you – they are all there to do a job too.
Working collaboratively, setting the business or daily goals as your own, and work with people not against them will make the workday flow with ease.
Reframe your current feelings for those you work with to people you share some things in common.
Side project
Side projects can be so much fun! Take some time to think about what you want to achieve in life – general goals. It might be that you wish to publish a book, or perhaps you want to own a food truck eventually.
Don’t hold yourself back – dream big.
Then consider what you might need to do to reach those goals. Start small so that it doesn’t cut too much into having time to relax or impact your work.
Doing a side project that makes you happy and gives you joy will make the jobs you don’t want to do so much easier.
And finally, before and after work, even on the busiest of days, take time to take some slow breaths and shake the day off.
The best way to get that calm moment? A Daily Dose of Hope, of course!
by hope | Aug 26, 2021 | Lifestyle, Mental Health
Meditation is so beneficial for your mental and spiritual health, but many people find it daunting. The idea of sitting quietly and focusing on your breath without any outside distractions can seem quite alien to us because we live in a world that is filled with constant stimulation.
Meditation is a skill that you have to learn, and holding your focus without being distracted can be difficult, which is why many people give up after a few sessions.
Source – Pixabay CCO License
However, there are a few simple ways that you can improve your focus while meditating.
Choose A Focus For Your Meditation
The first thing to consider is what you want your focus to be.
There are lots of different meditation styles, each focusing your attention on something different. You can meditate on the breath, sounds, or even an object like a candle flame. Having a specific aspect of your life to focus on during meditation also gives you more direction. For example, focusing on gratitude is a great way to channel your meditation and see tangible results at the end.
Try CBD Oil
Research has shown that CBD oil can help you stay calm and focused throughout the day. If you suffer from anxiety or hyperactivity, CBD oil could be a good solution for your problems. People often find meditation hard because they cannot quiet their minds, and their anxieties get in the way. But if you use some CBD oil before your session, it can relax your mind and body and help you stay focused a lot better.
Start With Short Sessions
Meditation can be challenging because you are not used to being still and quiet for long periods of time. But when done correctly meditations are a simple way to improve focus and relieve stress.
But as meditation enthusiasts will no doubt tell you, the benefits outweigh the difficulties by far. One of the best things that beginners can do is start with short sessions and slowly build up. Start with five or ten minutes per session before gradually increasing the time.
Another option is to meditate at the same time every day so that it becomes a habit. Once you’re used to meditating, you will often find your mind wandering less and less, making meditation much easier.
Use Guided Meditation Videos
One of the best ways to learn meditation is using guided meditation videos because they do all the hard work.
Many people think that meditation has to be done in silence, but this isn’t true. You can use a guide, and this helps with your focus and also helps your mind relax. If you’re struggling with finding peace to meditate, then guided meditation videos can be a great option for you. You can find loads of great free ones on Youtube, and there are some great apps like Headspace that can help too. And don’t forget on HopeZvara.com we have customized meditations available and ready to download just for you.
Follow these simple steps, and you will see an improvement in your focus when meditating. It might not happen overnight, but if you stick with it, you’ll soon find that the length of time you spend focused during meditation increases, which leads to the benefits.
by hope | Nov 5, 2020 | Inspirational, Lifestyle
How to step into something new…
I can’t believe it’s November already.
>>This past year has been one of a kind.
>>This past year has been one for the books.
>>This past year has been a good one…for me.
Last year I decided that no matter what I did, what I stepped into, what came my way, I was going to approach it with a good attitude and a never give up mentality.
It’s November and I don’t think we say it enough…
I’m proud of myself.
*Proud of myself for doing new things.
*Proud of myself for stepping into unknown territories.
*Proud of myself for doing things even when I didn’t want to do them.
Here’s what I’ve learned…
Thinking about doing something new is only step one… Well, it’s more like a Pre-Step, like Pre-Kindergarten.
And then it’s deciding to pull the trigger. But I’ve discovered that there cannot be ANY doubt in your mind that what you are about to do is wrong, not going to work, a bad idea.
I’ve been working really hard this past year on catching myself immediately when I see ANY doubt creep And when it does I noticed one thing…
If your decision you are about to pull the trigger on is DIFFERENT IN ANY WAY get ready for doubts, a struggle, or an internal debate that it’s not going to work.
This realization was KEY in my pressing on.
And I want to share that with all of you today.
If you want things to change, get better, be different (call it what you want) you NEED it to be uncomfortable or at least have that feeling for a moment that’s your signal that you are stepping into uncharted territory.
AND THAT IS A GOOD THING.
I was nervous the night before I got married. I knew I wanted to marry my husband and had known I was going to marry him since the 8th grade.
That night looking at myself in my bathroom mirror, I had a wave of doubt run through me if this was the right decision.
But I knew that the doubt I was feeling was nerves from something new, the unknown.
And because I pressed on, we’ve been married for 14 years, have 3 amazing kids, and built a life we love.
>>>>>When you get to the edge of what is familiar you have a choice.
Go back into your typical patterns and stay exactly where you are…. Or press on.
*Press on even when it’s hard.
*Press on even when you don’t want to.
*Press on even when your decisions don’t fit into the status quo.
You guys I created my own pain relief cream. Not a cream I’m filling in my garage.
Like my own REAL product. (Find out about STIFF Mother Trucker Pain Relief Cream)
How did this happen?
I made a decision I wanted to do this and every step after that decision was made I did not like my old thinking or learned feelings and responses derail me from the goal.
To step into something new:
I took risk.
A lot of risk.
I invested my own money.
And now have to pick up the phone and call people.
Ask others for support and help and put me out there every single day with the chance others may not like me.
But I know and choose to never let doubt and negativity loom in my mind for longer than it takes to think that thought even for a second.
It’s exhausting to be on yourself like a bloodhound hunting in the woods. Constantly calling yourself out on thoughts, beliefs, and actions most don’t even see happening.
But now almost a year later of this diligent practice. I’m bearing fruit (I had a lot of internal negative self-talk to work through).
I see those periods of discomfort as markers I’m moving in the right direction and mentally stop and breathe, think, and feel the positive outcome. Where before things not working out always loomed in my mind.
THAT WAS MY ISSUE.
I was doing all the right things but when I got to the edges of my familiarity I was canceling out all my efforts with my internal dialogue, thoughts, and intentions.
I created a pain-relief cream!
I created the BEST online program I have ever built!
I coach business clients who want to hear what I have to say!
I get to work with people I never thought possible!
I share this not to brag, but to hopefully inspire you. I did this.
To step into something new:
*I allowed myself the right to think bigger than what I was.
*I allowed myself to dream bigger than I thought I was allowed to.
*I allowed myself to be bold despite the negativity would come up against.
You can do this.
You can step out.
You can get there.
Stop saying 2020 is horrible.
It’s not.
It’s different and that’s that.
Who cares.
Figure out a way.
Stop using 2020 as a reason to stay where you are.
I know this might not be what you want to hear. But it’s the truth.
I saw 2020 as the best time to step up my game and reach for more. Even when most of the signs around me said it was a bad idea.
What can you do today?
I’d love to hear about it.
by Hope Zvara | Oct 9, 2020 | Lifestyle
How to get out of a rut?
Have you ever been there? In a rut?
Where your bored, lifeless, unmotivated, unhappy, irritated, would rather sleep your life away than get up and go?
For the last several months I couldn’t figure out what was going on with me. Of course with a global pandemic going on we are all feeling stressed and overwhelmed but this felt different. For a while I thought, I’m working too hard and need a break. But a break didn’t change anything. Then I thought I was lacking vitamins or vital nutrition. Maybe it’s too hot, too humid, too cold, too damp. Nope, not the case. Then my mind goes racing, and what if I have an autoimmune disorder. Common Hope, get a grip…
For months this has been going on, tired for no reason, dragging, and honestly, unmotivated. What’s up???
I’m in a RUT! Stuck on repeat, a skip in the record of life and nothing was changing.
What gives?
My family rocks, I’m healthy, alive, I am moving forward towards my BIG dreams. What gives? Why am I in a rut?
What gives, is I was holding on. TIGHT. Like death grip tight. Holding on to things that don’t serve me, my mission, my soul’s purpose. I was holding on to things that were expired, like leaving old nasty food in your fridge and trying to convince yourself you’d choke that down tomorrow.
Holding on. But why? I’m in a rut.
Well funny thing, I listened to a LIVE on Facebook and it sparked in me that it’s time to hit the RESET BUTTON on my goals and targets. Time to get specific, zone in and tune in to those, and then reflect on where I was spending most of my time.
Well, NEWS FLASH, they weren’t aligned AT ALL. Well maybe like 30%, but I was living the life in my old goals and trying to move towards my current ones. And there was no LONG-TERM clarity within my vision insight. My life had “I’m in a rut” written all over it.
This depressed-like state, this exhaustion- was boredom. No fire within, no zeal, no drive to go for it, because I didn’t want “it” anymore. I wanted out of this rut. I wanted something else.
When you find yourself in a rut, one thing that is happening is you are focusing TOO much on you. Your shortcomings, your faults, where you should have done this, or that or the other thing… On how bad you feel, how bad your finances are, how everyone else is doing better than you, how your job sucks, your family sucks, blah, blah, blah.
And that was exactly what was happening to me. I was nitpicking everything I was doing, my faults, micromanaging my old goals trying to make my efforts fit with something it just wasn’t aligned with.
And for many people including myself I have spent most of my life numbing myself from all of this to not have to feel or deal with it. I used food, drugs, isolation, and a very negative self-talk to keep myself from having to feel and deal with anything.
Five Ways to Get Out of a Rut:
- Shift your focus off all that “you” stuff and shift it back to a goal, how are you going to help people and as a result help yourself?
- Ask yourself, what are your goals? Like take five minutes out of your life and ask yourself “what do I want”.
- Now, write them down. All of them. Then go back and look at them and see what of those are truly your goals.
- Reflect on how you are spending your time. It’s one thing to relax a bit, it’s another to do something or nothing because you are bored.
- You must do it. Yep, you have to just do it anyway. You will never get out of the rut if you don’t do something different. But if you don’t do the above, you’ll never know WHAT to do.
If I think too much about my “stuff” it’s like I just can’t get out of that deep dark hole to nowhere. But when you shift your focus and realize that a shift in thinking is all you need to make that change and get out of your rut. BIG things can start to happen. Like a little pep in your step and maybe even a newly discovered goal!
You got this!
And to help here is one of my favorite quick reads! Because a little extra encouragement never hurts!
by hope | Jun 3, 2020 | Mental Health, Motivation Monday
Do you know those things that make you sweat? The things that make you feel anxious? The ones that make you want to apologize when you didn’t even do anything wrong? Well, that is how I feel when it comes to verbal communication.
Communication has never been a strength of mine. Well, let me rephrase that–verbally communicating how I feel and what I need has never been easy for me. My brain was wired to devalue my feelings and needs and overvalue another. It was a learned behavior that I needed to learn how to harness.
Courage to Communicate
I remember distinctly the first time I verbally voiced what I needed to my husband.
My husband and I were sitting on the couch one night after he had gotten home from work. I knew that walking, yoga and physical activity helped me manage my anxiety and could feel my anxiety slowly creeping up. I wanted to go for a walk by myself to breathe, take a time out from the kids, and relax. However, with two small kids at home and a husband that was working a very physical job, I felt that his happiness and relaxation were more important than mine. Asking for a “break” made me feel guilty.
However, at that moment, I knew exactly what I needed and I needed it so badly I had no choice. I swallowed my fear and verbally communicated to my husband that I needed to go for a walk. I paused. And waited. Brian, my husband, said, “Go, hun. I’m good” without flinching. I felt an immediate sense of relief at that moment.
This may not seem like a big deal to some but for me, it was a milestone. That moment where I voiced my needs and wants set a solid foundation for my future. Today, I am able to voice bigger things like my views on parenting, life, and business. It’s also led me to now be able to agree to disagree, be okay with someone not liking what I have to say, and setting time for myself and not feel like I have to ask for permission.
Learning How to Listen
About ten years into recovery, I discovered that I didn’t know how to effectively communicate. I also learned that how well you listen has a major impact on the quality of your relationships with others.
I didn’t know how to listen. I was continually projecting what I thought others were thinking and saying before they even finished talking. With that, I was actually preparing for a rebuttal and would instantly shut down or bark back the moment I would receive a response that I didn’t like.
I had to relearn how to listen.
Even though listening may ‘sound’ easy, listening well is a gift that not everyone has. Improving your ability to listen well will enable you to assess situations with more clarity and gain insight into other people, their opinions and the overall circumstances of an event. Listening well can prevent you from misreading a situation and making mistakes –like I was doing.
Make Your Voice Heard
I decided somewhere along my journey, with the help of the yoga I know, meditation, and fully embracing the love of those around me to press on. To keep voicing up. To keep asking those uncomfortable questions. To say what I need to say.
Speak up, friend. You deserve to speak. You have something valuable to say and your voice matters.
And each time it will only get better. Each time you voice up and choose to communicate instead of hold it in, you will get better at it. Each time you ask that uncomfortable question it feels less uncomfortable. Each time you will get more precise at what you need to say and how you need to say it.
Work in Progress
I have learned time and time again in life and business that it is MY responsibility to ask questions, inquire, and do research if needed. This practice, in a sense, is putting myself first, and at the same time putting the other person first as well, because now communication is open. My advice, start with safe people. Start in safe environments and with small less scary things to communicate. For me, it was wanting to go for a walk. For you it may be voicing that you want Mexican food tonight instead of just saying “I don’t care”.
Full disclosure, doing these things is super hard for me. Still, I’ve discovered that time and time again; I am continually putting others’ well-being, happiness, comfort, and satisfaction above mine. And I am so grateful I have developed an ever-growing toolbox to help me build up these muscles in my life and business.
Let me help you get rid of stress so you can press on to the next phase of your life.
Check out my blog: 3 Yoga Poses to Banish Stress Instantly
