you may also like

  • · · ·

    3 Super Simple Ways to Reduce Stress, Improve Health, & Live Happy

    Want to know how you can cut your stress in half?

    How about if there were two things you could change that would drastically alter your stress levels for the rest of your life?

    Now I bet you really want to know, right?

    What if I told you that doing these simple things will not only decrease your stress levels, but will also make you happier and decrease your risk of heart attack, ulcers, & high blood pressure?

    Ready for this? Four words: Stop Rushing, Take Vacation.

    Yes, that’s it. It’s really quite simple, but the results that you will see if you make these changes will amaze you.

    The Problems
    So why is rushing & a lack of vacation such a huge problem? Well, rushing every now and then wouldn’t really be such a problem. But in today’s society, the reality is that we don’t just rush every now and then. We rush all of the time.

    We are constantly hurrying from one thing to the next, multitasking, with our minds in five different places at once. We browse the Web in multiple Windows. We watch television while surfing the Web. We talk on our house phones while texting on our cell phones/iPhones/Blackberrys. While we’re driving to work, we’re planning our days, who we’ll see at each meeting, and what we’re having for dinner. While we’re eating dinner, we’re checking our email, responding to emails, and thinking about what’s on TV that night. While we’re watching TV that night, we’re thinking about everything we’ve got to do tomorrow. You get the picture…

    The Facts
    The United States is one of (if not the) most stressful, fast-paced, uptight societies in existence. The “American way” of rush, rush, rush has huge negative implications. And sadly, the rest of the world is beginning to follow suit. It’s not a good path to be on.

    Here are some statistics about minimum vacation days around the world:

    Austria — 35 days
    Brazil — 30 days
    Finland — 35 days
    Sweden — 32 days
    Ukraine — 24 days
    United States — 7 days
    (Source: http://nationmaster.com)

    7 days? Really? WTF United States!?!?!?

    Every year Expedia.com launches an intense Vacation Deprivation survey to gather the facts & the effects of American Vacation Deprivation.

    Check out these stats:

    Notice that despite earning the least amount of annual vacation days, Americans will still leave an average of 3 days unused! This goes to show that so many Americans don’t even use the little vacation time that they get! Not good.

    Why is Vacation So Important?
    Let’s talk about mental health.

    • 34% of Americans say they come back from vacation feeling better about their jobs and are even more productive.
    • 53% of employed U.S. adults say they come back feeling rested and rejuvenated after vacation.
    • 53% of employed U.S. adults say they come back feeling reconnected with family after vacation.

    It’s no big secret that work can be stressful. Even if you absolutely adore your career, you still have the occasional (or frequent) challenging day. If you refuse to take a breather every now & then, you are putting your mental health and your relationships at risk.

    Obesity, heart disease, high blood pressure, ulcers, anxiety, depression, and so on are all symptoms of stress. Stress causes cortisol to build up in your body, the cortisol is then stored as dangerous fat. In addition to all of the physical symptoms of stress, there is the issue of rushing around. When you are rushing nonstop from place to place, it’s easy to stop for fast-food because you don’t make the time to cook nutritious meals for yourself and your family.

    If you look at the rates of obesity around the globe, you probably won’t be shocked to see where the United States fits in.

    That’s right, numero uno. Not a good place to be in this case. Americans are the most obese individuals in the world. A sad fact to note considering that we are also some of the richest people, with some of the most vast & diverse availability to nutritious & wholesome food. (Please watch Food, Inc. for more information on this topic.)

    Turning the Tide
    The facts are straightforward. Constant rushing & vacation deprivation will cause you harm. Here are 3 super simple ways that you can combat these harmful habits.

    1. Practice efficient time management. Keep a calendar and don’t overbook yourself, no exceptions. We all have a ton of stuff that we want to get done, but we have to prioritize. Choose the tasks that mean the most to you and will provide you with the best ROI (return on investment). Don’t commit to anything that doesn’t benefit you, your career, your family, or your friends in a big way. Your time is precious and you should treat it as such.

    2. Use your vacation time, all of it. No matter how many days that your company allots for vacation, make sure and use it. If your company tends to be on the real stingy side with vacation, don’t be afraid to set a confidential meeting with your HR director to point out the importance of sufficient vacation time. Sufficient vacation time is mutually beneficial — you will feel better and thereby, your performance will improve. Win – Win!

    Likewise, if you work for yourself, make sure to pencil in enough time for R & R.

    3. Breathe. When you are rushing, you are most likely breathing shallow. Shallow breathing causes rapid heart rate & conversely, deep breathing causes a slower heart rate. Take time to observe your breathing throughout the day. If you find yourself shallow breathing, take a deep breath in through your nostrils. Let the air flow through your chest & deep into the pit of your stomach. Allow your stomach to expand, like a balloon, as it fills with air. Then slowly exhale through your nose and expel all of the air from your body. Breathe in deeply again, allowing the air to fill your stomach as before. Each time you inhale, take in the positive energy & light around you. Let it fill & calm your soul. Each time you exhale, push out your negative energy & fear. Continue to do this until you feel calm.

    * — * — * — * — *

    Slow down, be in the now.

60 Comments

  1. Great post Dena. You’re so right when you start making the saving, instead of the spending, automatic it soon grows…and grows.

    Very, very inspiring 🙂

    1. @ Laura – Thank you so much for your kind words! Yes. After awhile saving becomes like an addiction. You can’t wait to see that number in your savings account growing & growing. I never though I would see ME become addicted to saving (and not spending)! But it is amazing what we can accomplish with some goal-setting & dedication.

  2. Pingback: Dena Botbyl
  3. Pingback: Dena Botbyl
  4. Pingback: Dena Botbyl
  5. Absolutely awesome Dena!!! What a story and what a how-to post!! I’ve learned to love the prospects of positive thinking, believing in yourself, and visualizing the reality that you want. It is those small steps that really transform a persons thought process. The negative thoughts people often have about themselves generally translate into reality because they start believing them. Once that happens the road to independence seems hopeless, therefore giving the person no reason to even try. One of the most important things I have learned about myself is that, often times, I am my own worst enemy. It is I, that limits my abilities and successes more than anyone else eve could. Once I learned that about myself, my life began to take a drastic and purposeful turn in the right direction. It was one of the most rewarding lessons EVER!!

    Great post Dena! Keep inspiring others to take control and grow into something they never thought possible!! I LOVE IT!!

    Evolution YOU-NIVERSITY baby!!! 🙂

    1. @ Brad – Thank you so much for your incredible, inspirational comment! You are so wonderful. I have said it before & I will say it again: I am so grateful to have friends like you. Your story & wisdom have been beautiful guiding forces to me throughout my own journey.

      I am so happy to hear that the power of positive thinking has been having such a profound impact on you, too. We are blessed to be creating these lives & to be helping other people get on their own paths. Thank you so very much — as always — for your support! 😉

  6. Pingback: Greg Melia
  7. Pingback: movetoportugal
  8. Pingback: Dena Botbyl
  9. Pingback: Dena Botbyl
  10. Pingback: Dena Botbyl
  11. Pingback: Dena Botbyl
  12. Pingback: Brad Chaffee
  13. Pingback: Dena Botbyl
  14. Pingback: Brad Chaffee
  15. Pingback: Dena Botbyl
  16. Hey Dena I loved this post. I am working on getting my finances in order ad well I am working on paying off my credit card debt so I Amin a debt management right now. I am still in school so my student loans arenot going any where but I have found that I spend on fast-food and other things. I need to be more positive about what I want and stop being so pessimistic. I def loved your tips and congrats on having an abundant amount in your savings account I do not any savings and I need to realize that I need to save something and it will grow I had an ing direct account a very long time ago will have to open another one I will start to think differently about saving and my needs vs my wants

    1. @ Michelle – Thank you for your comment. I am so happy to hear that you are working to get your finances in order. It is such an important part of out health & well-being. I am not saying that we have to be wealthy, but we shouldn’t have to live with debt hanging around our necks, or with compulsive spending habits.

      You are right, taking a positive approach toward your situation will help you move forward. Visualize where you want to be and then take yourself there. You can do it! 🙂

  17. Pingback: Dena Botbyl
  18. Pingback: Derek Earl Baron
  19. Pingback: Derek Earl Baron
  20. Pingback: Jiyeon Juno Kim
  21. Pingback: Dena Botbyl
  22. Pingback: Dena Botbyl
  23. Awesome post, (I know it’s old but i’m going through the archives for the first time ever) I was saving 1 thousand a month at one point too but somewhere along the way I lost control of my budget even though I just got a raise, I seem to feel like I have less money. I recently celebrated my first 10k saved, also!

    1. I know how you feel. Sometimes, when you start to make more, you also start to SPEND more. It’s a difficult habit to break. The key (in my experience) has been to stick to a budget/lifestyle and don’t start over-spending just because of the salary increase.

      Thanks so much for sifting through the archives, I really appreciate your presence. <3

  24. Thank You. After evaluating my bank account, my spending habits, and my credit report…This is what I needed to push me forward. Change is good and at times, change is what necessary.

  25. I will catch you in ten months… I am going on a cruise to Europe (my goal) and spending ONLY what I save from my 10,000 account. It is my one big dream purchase that I won’t apologize for, and I’m putting it out there so I am accountable to my dream (saving the money, and going on the cruise).

    1. Hi Trina — I started life coaching after I overcame anxiety and depression. I wanted to help others to do the same. 🙂

  26. Very inspiring just accidentally ran onto your blog and love it! By the dates of the first few comments I can tell this was written a few years back but i’m just wondering if you and your husband have kept this up. My wife and I started our savings journey and Mint.com is the best. We have reached the 10k mark but our ultimate goal is 100k!! Wish us luck!

    1. Thanks for stopping by. 🙂 Yes, this was years ago. We are still saving. 🙂 Simple living has helped greatly over the years. Best of luck in your quest to 100K!

  27. Hi i have seen your post a few weeks ago and it made me put some of your tips into practice and i must say that i feel much better for it, i have saved this in my favs and read it a couple of times a week ,thank you you have helped me get on the path to a better future.

  28. Great post. I’m retired on a fixed income. I pay myself $10 to $20 a day from my checking account to my savings. It might sound silly but each of us have to discover our own way of managing, and with a click of a mouse it’s easy. If that money stays in my checking account, I’m going to spend it and I know it.

  29. I absolutely LOVED reading this blog! It was very informing..each tip was very helpful. I took notes and plan on using each and everyone to my advantage to start saving and get on the road to financial freedom! I appreciate you taking the time out to write this blog!! I loved it! Thanks so much!!!!! I’ll be back in 6 months to let you know how your advice helped me save $10,000!!!!

    xoxoxoxo

    Mercedes!!! 🙂

  30. Thank you for this post,.. while it will take me longer to reach my first goal of $10K+ (12 months @ $850 mo) This Post gave me the added enthusiasm I needed to get focused and start saving! I enjoy watching the account grow & also paying down CC debt. Once my credit cards are paid off i’ll fully fund my savings and can reach the next milestone ($25K) faster!!

  31. Thank you for this post!! Im currently attempting to save 10k in the same amount of time. I have 64k worth of loans and a 50k salary job. I wanted to know how did you manage to pay your loans and save at the same time?

    Thank you in advance

  32. Great work on this! I changed my lifestyle when I decided to be a stay at home parent with my LEO husband. Practicing minimalism like you mentioned was super important! I wish more people thought like this and realized that there are more important things in life like family and love in life! Have fun in Paris!

  33. This doesn’t make any sense to me. I make less than $10,000 a year and you spend more than that in 6 months.

    1. I’m not sure that I understand your line of reasoning here, but this advice certainly is only applicable given certain income ranges. Also, I don’t spend more than 10K in six months. That would definitely completely destroy my budget.

  34. Hi! I am so glad to have found this 🙂 thank you for inspiring me to get my financial butt in shape! I agree with everything you’re suggesting. I do have a question – how did you manage paying off your credit cards and saving at the same time? I feel like this is where I get hung up the most. Thanks!

  35. Thanks for the inspirational post on how to save your money. I got a job now and was thinking of buying the latest gadget again but I now I know what my needs and wants. So I think I’d rather save it for my future.

  36. I am so happy that I stumbled upon this amazing article! I am 25 and I am finally at a point in my life where I am seeking financial freedom. I recently started a new job that pays pretty well so this is the perfect opportunity for me to pay off my debt and save like nobody’s business. I am A entrepreneur at heart so I took this job with a savings goal in mind so that I wont have to be stuck here for long but i refuse to leave without meeting my savings goal/ start up cost for my jewelry small business. Thank you for this beautiful insight! I feel Like I can do it after reading this 💗

    -Sydney

  37. This was super helpful! Thank you so much for sharing your advice 🙂 “spend responsibly and spend when it leads to long-term happiness instead of instant gratification” is my new life motto now! 🙂

  38. Seriously??? Visualization and thinking about abundance??? How about having a job… you neglect to even mention that as one of the steps… This is absurdly impractical. Not to mention the blatant sales attempt for Mint.

    1. Haha. Thanks for reading. No sales attempt. I didn’t even collaborate with Mint on this post. It’s just a tool that I used to use and found helpful. Cheers, mate and happy new year.

Leave a Reply

Your email address will not be published. Required fields are marked *