Skip to content

UXL Blog

Creating Successful Leaders

Tag Archives: personal wellbeing

young boy reading and laughing
Image by StockSnap from Pixabay

Revised from a post originally published in 2015.

We live in a stressful world. Research from the American Psychological Association shows that the majority of Americans experience a significant amount of stress. In a 2014 survey, 67% of those surveyed reported experiencing emotional symptoms of stress and 72% reported experiencing physical symptoms of stress.

One great way to fight your stress is through the power of laughter.

I attended a Brave New Workshop (BNW) class several months ago and one of the subjects they addressed was laughter. BNW is an improvisation group that works with people to boost confidence, connectivity, mental agility, and attitudes. Throughout their classes, you’ll often hear groups roaring with laughter. This isn’t an accident.

According to a publication put out by BNW, “Laughter is a powerful tool in helping individuals move away from fear and into discovery.” In a recent study, researchers from Loma University showed that laughter reduces cortisol, thus reducing stress. Other researchers have shown similar results of the stress-decreasing quality of laughter and have paired it with improved immune system response.

So, watch a funny movie, go to a humorous play, play an interactive board or card game with friends, or take an improv class. Begin to see the humorous side of life 🙂


Tags: , , , , , ,

slow down amid holiday craziness

Tis the season…of a thousand little tasks! Between holiday get-togethers, cooking, decorating, and shopping for presents, it’s easy to feel completely overwhelmed by the holiday busyness. It’s too bad that the season of joy, family, and camaraderie can also be the season of stress, but it doesn’t have to be that way.

In between the hustle and bustle, you can find small ways to slow down and relax if you know how. These tiny breaks are necessary for your emotional and physical wellbeing, your relationships (personal and professional), and your mental clarity. Slowing down can help defuse stressful situations or allow you to step back and have a greater presence of mind when you’re faced with a problem.

Here are 8 ways to slow down amid holiday craziness:

1. Pause, breathe, re-center

You’ve probably heard this before, but allowing yourself time and space to just breathe can reduce stress and help you see the bigger picture. Try different “quick relaxation” techniques like counting to ten, focusing on your breath, or taking a short walk.

2. Stay active

When you’re busy running errands and rushing to get work done before your holiday commitments, you may feel too exhausted to hit the treadmill or attend that yoga class. The truth is, physical activity won’t deplete you, but will help energize you and keep you healthier and happier in the long-term. Don’t neglect your fitness, even if it means buying a pre-packaged dessert for the potluck instead of making one from scratch. Your health comes first!

3. Read for pleasure

Instead of zoning out in front of the TV after a long day, try stimulating your brain in a different way by reading or listening to a book. It’s a great way to relax and spend a little time away from the ever-present screen.

4. Take a walk

When was the last time you simply went for a walk without any destination or distraction? I challenge you to leave your cell phone at home, bundle up, and start walking. Let your mind wander wherever it wants to go, breathe easy, and let yourself relax. You maybe surprised by how energized you feel afterward.

5. Enjoy time with friends

Pick a no-stress activity and enjoy it with friends! Your friends deserve a break from holiday headaches just as much as you do, so why not unwind together? Hit up a coffee shop or a happy hour, wander around a conservatory, or park yourselves at a local library and read books side-by-side. No need to do anything too elaborate—in fact, the simpler the better.

6. Cherish mealtime

How many times have you scarfed down lunch at your desk? Or eaten dinner in your car? How many times have you cleaned your plate without truly thinking about what was on it?

In our modern world, we have gotten away from making meals the center of our lives. Cheryl Johnson, founder of Box Lunch Lifestyle, challenges us to spend just fifteen minutes each day doing nothing but eating our lunch, appreciating it, and sitting quietly (followed by 15 minutes of “you time”). This time allows us to decompress and be mindful of the food that is nourishing our bodies.

7. Don’t worry about perfection

Though it’s easier said than done, one way to slow down the constant thrumming in our heads is to realize that you don’t have to always achieve perfection. You don’t need the perfect tree; you don’t need to make the perfect holiday meal; you don’t need to buy the perfect gift. Cut yourself some slack and don’t stress if you fall short of perfection. Your honest effort is enough.

8. Ask for help (and accept it)

The entire holiday season does not rest on your shoulders. If you need help, ask for it! Host a potluck, for instance, instead of cooking an entire meal on your own. Hire a cleaning crew instead of stressing about tidying up your house. ASK what others want as gifts (or ask for their Amazon wish list!) instead of trying to guess. Delegation and assistance do not make you any less of a holiday warrior—just an efficient one.


My sincere wish for you is that you will enjoy this holiday season instead of stressing about it. Take some time for yourself amid all the hustle and bustle. Pencil it into your schedule if you need to. You shouldn’t have to survive the holidays…you should enjoy and savor them like a cup of gourmet hot cocoa.

Tags: , , , , , ,

The holidays are upon us and life can easily turn hectic. The stress of maintaining a satisfactory work-life balance has the tendency to amplify during the holidays. Whether you’re rushing to meet end-of-the-year deadlines, plan holiday parties, find (and pay for!) gifts, or prep your family for an out-of-town trip, it’s easy to feel as tightly wound as wrapping paper around a present.

All of this stress is a shame, because the holidays should be a joyous, relaxed time that we spend with close friends and family members. How can you rediscover holiday cheer and find some inner calm? Try a few of these 20 quick tips:

1. Breathe deeply

The steady rhythm of your breath has a calming effect on the mind, much like any repetitive, soothing sound or motion.

2. Eat a healthy lunch

According to Dr. Pat Bass, a healthy diet is an essential element to combating stress.

3. Exercise

Find something that works for YOU and practice it regularly!

4. Relax your mind

Do a crossword puzzle, squeeze a stress ball, paint a picture, doodle in your notebook.

5. Practice yoga/mindfulness

Yoga helps you focus on the ebb and flow of your breath and also releases the tension in your muscles.

6. Schedule “you time”

Write it on the calendar! Set aside some time to do exactly what you want to do.

7. Schedule family time

Be present for your loved ones.

>>Read about three ways to truly live in the moment.

8. Walk outside

Vitamin D is essential for your skin and just being in the outdoors has a revitalizing, rejuvenating effect.

9. Laugh

Laughter reduces stress, according to the Mayo Clinic. Watch a funny movie, read the comics, or go to a comedy show.

10. Be present

Focus on the here and now instead of getting stressed about the future or regretting something in the past. My book, The Ten-Minute Leadership Challenge, devotes an entire chapter to this concept.

11. Network/reconnect with friends/find your support group

We all need a support group. If you have close friends in the area, make an effort to reach out to them from time to time. If not, find a supportive community through meet-up groups, your local community center, or continuing education classes.

12. Indulge in your interests

Do you like to knit? Paint? Practice Tae Kwon Do? Work your interests into your schedule.

13. Massage

Everyone loves a professional massage, but if you’re short on time or don’t want to spend the money, give yourself a hand massage or shoulder rub.

14. Listen to music

“Music calms the savage beast” and it can also reduce tension. Pick your favorite genre and let Pandora find the perfect music mix for you.

15. Practice gratitude

As I mentioned in my November newsletter, a grateful person is generally a happier, more optimistic person.

16. Count/recite a mantra

The rhythm of counting or reciting a mantra can help calm your mind. Additionally, a positive mantra (i.e. “I can do anything,” “I am smart and strong,” or “Nothing can get in my way”) can give you an added confidence boost.

17. Close your eyes

Sometimes closing your eyes is a good way to distance yourself from your troubles. It also helps you focus on your thoughts without letting visual distractions get in the way.

18. Get organized

A neat and tidy desk or house can help focus your thoughts. Too much clutter can lead to feelings of anxiety and stress.

19. Free write

Get your thoughts down on paper. Write whatever comes to mind if you’re feeling overwhelmed and want to sort through a complex issue.

20. Plan a vacation

Even if you don’t plan on going anywhere anytime soon, it’s fun to plan a future vacation. It also gives you something to work towards—a long term reward.


Isn’t it time to relax and enjoy the holidays? Take a deep breath and get started with creating a calm, rejuvenating holiday season!


Tags: , , , , , , , ,

%d bloggers like this: