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How Successful Leaders Keep Their Focus In A Distracted World

How can leaders be attentive to those they serve when their time is becoming increasingly fragmented and demands on it growing? How can recognizing the efforts of our employees lead to a sense of purpose and community and with it, a drive towards achieving excellence? These are a few of the topics I discuss with retired CEO and renowned leadership expert Doug Conant in the 10th episode of my leadership podcast show, “Leadership Biz Cafe”. For the last 10 years, Doug has served as the President and CEO of Campbell Soup Company, which under his stewawdship was transformed from one of the worst Fortune 500 organizations in terms of employee engagement levels to one of the best.  As a result, Campbell’s experienced not only improved productivity and profitability under his stewardship, but the company also received numerous awards recognizing the organization as one of the best places to work. Since retiring from Campbell’s in 2011, Doug has remained quite active in the leadership field, both through his speaking engagements and his writings in such publications as the Harvard Business Review. Recently, Doug also accepted a position to serve on the Avon corporate board, in addition to serving on the boards of several charitable and other non-profit organizations. Doug also co-authored with Mette Norgaard the New York Times bestseller “TouchPoints: Creating Powerful Leadership Connections in the Smallest of Moments”. Over the course of our conversation, Doug and I discuss: - How leaders can transform daily interruptions into opportunities to help others succeed. - Why “all leadership models are wrong” and what leaders should use instead. - The two traits that successful leaders share and use to navigate today’s complex and changing business landscape. - What a near-fatal accident revealed to Doug about the power of community and fostering a sense of belonging. - The four needs leaders should address to transform their company into a world-class and enduring organization. As I mentioned at the end of the show, I’d love to hear what you think about this episode, as well as what other topics you’d be interested in hearing more about in upcoming episodes of my show. You can share your thoughts/ideas by leaving a comment below or by filling out the contact form on my website. Click on the player below to listen to the podcast: Subscribe: Apple Podcasts | Google Podcasts | Spotify | Amazon Music | Pandora | iHeartRadio | Email | Deezer | | Visit Our Podcast Page To Listen To More Episodes I’d appreciate it if you could help support future episodes of this leadership podcast by taking a moment to rate my show on Google Podcasts, Stitcher Radio, iTunes, or your preferred podcast platform. It’s worth noting that my leadership podcast was recognized by Inc. As one of “12 podcasts that will make you a better leader”. So please help me get the word out about my show. Noteworthy links: More from Tanveer Naseer: Source link Read the full article

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How To Use A Diary To Organize and Improve Your Life?

Bullet journaling is a fantastic way to disconnect from the constant digital inputs that have come to influence our lives today. There are screens everywhere we look — on the bus, on the train, at our desks, and in-store windows. Everywhere we look, there’s a screen full of data. It’s easy to become overwhelmed. A well-organized bullet journal will help. It can hold everything you need to stay organized. The best thing about the whole bullet journal concept is that it does not require batteries. You do not have to choose between dark and light modes. It is very inexpensive to maintain aside from the expense of an essential notebook and a pen. There are no annual subscriptions or applications to purchase. So, how exactly do you bullet journal?

How Do I Start a Bullet Journal?

Image from @loreleiweb on Instagram There are a lot of blog posts on the internet about how to start a bullet journal. The benefit of making your own bullet journal is that you have full control over how you set it up, arrange it, and what kind of notebook / diary you use. The web is full of ideas and suggestions about how to set one up, but the best journals are ones you make yourself; after all, we are all unique and have unique things we want to remember. I do a lot of exercises and like to keep track of what I do, how it feels, and how hard I force myself. Others choose to maintain a regular list of two or three items they are grateful for or to keep a journal of their thoughts and feelings. It is entirely up to you what you record. So, how do you go about making your own bullet journal?

What You’ll Need:

A strong notebook. Ideally, you can purchase a hardcover notebook. Your bullet journal will accompany you anywhere, and you will stuff it into your pocket. It will have to be tough to withstand anything you throw at it. You should also pay close attention to the dimensions. Remember that your journal can accompany you everywhere you go, so it must be easily transportable. The most popular size is A5, and A5 notebooks can fit comfortably into almost any backpack. Another thing to think about is the type of paper you’ll be using. Is it better to leave it blank, line it, or square it? I used to prefer squared paper because it helps keep the symbols on my regular to-do list in a tidy vertical line (more on symbols later.) Nowadays, I write on lined paper. And then there’s the ink you use, the one you enjoy writing with. You want to enjoy writing in your book, which means the pen you use is important. I write with a fountain pen because there’s something beautifully old-worldly about writing with one, but you might prefer a gel pen or a simple biro. Different colored pens may also be a consideration for the more artistic of you. The really good thing about a bullet journal is that you can use whatever colors you like for the various sections of your journal. Blue or black for your everyday to-dos, red for your daily goals. My method is straightforward. I use a pen for checking off tasks and adding additional notes to writing that needs more details. I have a beautiful green ink for writing in. I use a pencil to check off tasks and add additional notes to writing that needs more information. The Configuration Now that you’ve gathered your resources let’s get started. A sturdy notebook and a pen you enjoy using for writing. - What do you write in your bullet journal? - How satisfied are you with your life?

Complete the Full Life Assessment

If you’re new to bullet journaling, the bullet journal website, developed by Ryder Carroll—the inventor of the bullet journal—will provide you with everything you need to get started. The power of a bullet journal, on the other hand, is that you have total control. There are no restrictions, unlike an app on your phone or computer. You get to choose how your journal is laid out, what details you hold in it, and how you arrange your lists and notes. The following are the fundamentals to get you started easily, but always be willing to try new things; you want to find a system that works for you, and the best way to do that is to play with various formats.

Image from @loreleiweb on Instagram

A Key

This is a content tab where you keep a list of all your main information’s page numbers. Assume you have an idea for a new venture while sitting in a coffee shop, and you take out your notebook and jot it down. It will take time to find the idea in six weeks. To get around this, make an index at the front of your notebook and include the idea you had as well as the page number so you can find it easily when you need it. Allow enough room for your index. At least two pages and four is normally a good number to ensure you have enough room to write anything down.

The Calendar for the Month

Image from @loreleiweb on Instagram Write down the days of the month at the beginning of each month. You can also include the days if you like. For example, you might write down the left-hand side of the page: You can add important meetings or activities to the side of your day so you can quickly see what’s going on and what’s happened. The Monthly To-Do List is a list of tasks that must be completed each month. The following page contains a list of the main tasks you want to complete that month. Consider this a master monthly task list. The benefit of making this list is that it provides you with a place to map out your month and determine what goals you want to achieve. It also means you have a page you can return to on a daily basis to see how you’re doing against your monthly goals.

The Front Page

This is where you can let your imagination run wild. Simply searching “bullet journal” and going to the photos page will yield some amazingly imaginative journal entries.

Image from @loreleiweb on Instagram My advice would be, to begin with, the basics. Don’t go crazy. Here are the fundamentals of what you would need for your regular page: - The items on the daily to-do list - Your schedule for the day - A section for your notes and ideas You can add anything you like in addition to these necessities. I keep a section in my journal to record the workout I did for the day, how I felt, and whether or not I pushed myself. I also have my two daily goals right at the top right, so I am constantly reminded of the two tasks I will accomplish that day. You can include items like the weather, a gratitude log, a mood tracker, and even the number of days before your next vacation. A list of everything done that day is something I like to keep in my journal. This allows me to watch how effective I have been over time. It’s possible to lose track of what you do on a regular basis. Most productivity programs and software concentrate on the work that needs to be finished and once completed, the work either disappears (if you use a digital system) or is never registered.

Your Objectives

Technically, this is not a bullet journal item, but I like to include my annual goals in every journal I keep. Obviously, you will run out of space in your journal and will need to purchase a new one. I go through three journals a year, and each time I start a new journal, I write down my goals for the year. These are kept on the journal’s front cover. I also keep a section at the back of the journal for potential goal ideas, which I pass to each new journal I start. Writing down my goals every time I start a new journal helps me to revisit them and keeps them in the forefront of my mind, allowing me to remain focused on what I’ve decided is important to me. Another good thing is to keep a bullet journal year at a glance page, where you can track habits, workouts or anything else on a “yearly” basis. This is really useful for having an overview of your activities and success.

How to Use Your Journal On a Daily Basis

Now that you’ve developed your journal, the question is, how would you use it on a daily basis? At the start of and day, you write the date at the top of the page, followed by the tasks you need to complete that day. Underneath your duties, make a list of your meetings and important activities for the day. Keep the left-hand page blank for reminders and suggestions during the day. You use symbols to indicate what happened as you go through the day and complete your tasks: - A simple “X” will indicate that a task has been completed (or you could just draw a line through the task) - A “>” indicates that the mission has been deferred for another day (if you wish, you can add the date you forwarded the task) - A “” indicates that you have agreed to postpone the mission until next month. Tasks that you did not complete that day can be carried on to the next day. That’s what there is to it. It is entirely up to you how you cross off your assignments, what details you gather, and what notes you write. This is the bullet journal’s strength. It’s your book, so you can design it and fill it with whatever details you want. Following someone else’s scheme slavishly will not work for you in the long run. You should be considering what you want to document and keep. That will, of course, change with time, but you must make this journal your own.

The Master Task List (Weekly and Monthly)

Every week, go through your master task lists and see what tasks you will finish that week. Some people prefer to start each week with a weekly master task list, which can be a good idea if you have many tasks to complete.

Again, this is entirely up to you. The main thing is that you check these lists regularly and add tasks to your daily lists whenever possible. Creating a bullet journal is easy. There are numerous online tools to help you decide what to record and how to design your journal. A bullet journal is an excellent tool for staying structured and concentrating on what is important to you how you want to document it. It allows you to take a break from screens. Your journal will provide you with everything you need to remain organized and efficient when properly set up. It can and does assist you in being more self-aware and conscious of who you are and who you want to be. The best thing about a bullet journal is that you can build your own process and style. You get to pick the type of notebook and pen you use, and you can create an amazing history of your life over time.

Why keeping a journal is essential for your success?

Even the busiest people I know all complain about the same thing: an inability to switch off their minds or, worse, an inability to concentrate on the tasks at hand due to a high volume of thoughts and ideas. Begin by keeping a writing journal. A journal is a safe place where you can express your thoughts, ideas, questions, and concerns without being interrupted or concerned about the opinions or judgments of others. It’s a place to go exploring, pontificating, and even complaining. In a nutshell, it’s a perfect place to spill your thoughts so you can have more mental room to be productive. However, it is not the only advantage of keeping a writing journal. Here is a couple more: It’s a fantastic way to get an “a-ha” moment. Consider yourself in the middle of a conversation when you suddenly hear yourself say something and a light bulb goes off. Writing in a journal accomplishes the same thing. It is not unusual for new awareness to emerge when you capture your thoughts in a journal. Source link Read the full article

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6 Keys To Leading So People Want To Follow Your Lead

What does storytelling reveal to us as being the key attributes leaders everywhere need to exhibit to encourage employees to follow them both in good times and in bad? That’s the basis of my conversation with Forbes columnist and leadership writer/consultant, Erika Andersen. Erika is the founding partner of Proteus, a coaching, consulting and training firm that focuses on leader readiness. Erika also serves as a consultant and advisor to CEOs and top executives from several organizations including GE, Gannett Corporation, Time Warner Cable, Rockwell Automation, Turner Broadcasting, and Madison Square Garden. In addition to her popular business blog on Forbes, Erika is the author of three books, including her latest one, “Leading So People Will Follow”, which examines the “hero story” motif and what it reveals as the six core attributes successful leaders use to inspire others to follow their leadership. Over the course of our conversation, Erika shares a number of stories and examples to illustrate these key leadership attributes including: - How leaders can overcome the current short-term focus in order to motivate and empower their employees to commit to their long-term vision for their organization. - Why leaders must be both passionate and dispassionate in order to gain awareness of the concerns and needs of those under their care. - The underlying behaviour that helps leaders to understand what’s behind the actions and words of those you lead. - How leaders can be generous with their limited time and resources in order to ensure the collective success of their employees. - What leaders really need to do to exemplify trustworthiness in their leadership. As I mentioned at the end of the show, I’d love to hear what you think about this episode, as well as what other topics you’d be interested in hearing more about in upcoming episodes of my show. You can share your thoughts/ideas by leaving a comment below or by filling out the contact form on my website. Click on the player below to listen to the podcast: Subscribe: Apple Podcasts | Google Podcasts | Spotify | Amazon Music | Pandora | iHeartRadio | Email | Deezer | | Visit Our Podcast Page To Listen To More Episodes I’d appreciate it if you could help support future episodes of this leadership podcast by taking a moment to rate my show on Google Podcasts, Stitcher Radio, iTunes, or your preferred podcast platform. It’s worth noting that my leadership podcast was recognized by Inc. As one of “12 podcasts that will make you a better leader”. So please help me get the word out about my show. Noteworthy links: More from Tanveer Naseer: Source link Read the full article

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Time Management and it’s Long Lasting Effects on your Body

Life can be pretty hectic and we can often catch ourselves scrambling to finish everything we seek out to do within a given day. These overwhelming thoughts lead to stress, but at the end of the day, it is simply a mindset. Balancing many different jobs, activities, and hobbies can easily be a burden if time management is not utilized to its fullest. The best way to go about managing time is to limit distractions. Personally, my biggest distraction is my phone, so I tend to put it elsewhere when working. This allows me to tunnel focus on whatever it is that I have to get done. Setting different time frames to delegate your obligations are also very important because it helps prioritize what has to be done. Getting the biggest thing checked off the to-do-list first can be highly beneficial when it comes to reducing stress. Just the simple satisfaction of crossing something off a list will help your mind relax in the long run.  The question I get asked the most is “how do you get so much done a day?”. My answer is always time management. I juggle being a college student, upholding an internship, being a freelance graphic designer, being a sponsored skateboarder, and being a music artist. There is always a lot on my plate, but delegating my time really helps me stay on top of all my deadlines. Being busy, doesn’t have to be stressful. It is all a mindset and how the individual wants to perceive a situation. If anybody needs any one-on-one advice, feel free to reach out! Professionally, I’m known as Jgriff, and you can contact me on social media @jgriff830. Source link Read the full article

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How Leaders Can Grow Employee Intelligence To Drive Success

Why is it that some leaders are able to stretch and build the intelligence, creativity and motivation of their employees, while other leaders seem only to disengage and drain the collective talent found within their teams? That’s the basis of my conversation with leadership researcher and best-selling author Liz Wiseman. Liz is the president of The Wiseman Group, a research and development firm that conducts research in the field of leadership and collective intelligence. Some of her clients include Nike, Apple, PayPal, Genentech, Dubai Bank, Salesforce.com, and Twitter. Prior to founding her research firm, Liz worked for 17 years at Oracle as the Vice President of Oracle University and the global leaders for Human Resource Development. In addition to writing for the Harvard Business Review, Liz co-wrote the Wall Street Journal bestseller, “Multipliers: How the Best Leaders Make Everyone Smarter”, which features some of the research she’s done looking at leadership and collective intelligence. Over the course of our conversation, Liz shares a number of stories and research findings that help to illustrate: - What’s the “dirty little secret of the corporate world” that we don’t talk about and how it’s impacting employee engagement. - How “multiplier” leaders stretch and grow talent to increase team productivity, instead of relying on attaining more resources to achieve goals. - Why leaders need to go “public” with their mistakes to engender team success and building community. - How encouraging debate can improve both decision-making and employee engagement. - What “multiplier” leaders do that motivates their employees to do their best work. - What the research findings into “multiplier” leaders reveals about opportunities to improve our education system in order to create leaders and employees that organizations will need in the years ahead. As I mentioned at the end of the show, I’d love to hear what you think about this episode, as well as what other topics you’d be interested in hearing more about in upcoming episodes of my show. You can share your thoughts/ideas by leaving a comment below or by filling out the contact form on my website. Click on the player below to listen to the podcast: Subscribe: Apple Podcasts | Google Podcasts | Spotify | Amazon Music | Pandora | iHeartRadio | Email | Deezer | | Visit Our Podcast Page To Listen To More Episodes I’d appreciate it if you could help support future episodes of this leadership podcast by taking a moment to rate my show on Google Podcasts, Stitcher Radio, iTunes, or your preferred podcast platform. It’s worth noting that my leadership podcast was recognized by Inc. As one of “12 podcasts that will make you a better leader”. So please help me get the word out about my show. Noteworthy links: More from Tanveer Naseer: Source link Read the full article

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How to create a small business budget

As business owners begin to reopen their storefronts and restart operations, it’s an opportune time to update your small business budget. Or if you run a new business and have never used this cash flow tool before, it’s a good time to develop a budget. Here are some tips for business budgeting that a small business owner can implement right now and next year.

1. Assess the changes in your financials

More than likely, the pandemic has impacted your small business in some way. That could mean significantly less revenue, as well as changes in fixed and variable costs. Perhaps these changes are due to fewer customers, or maybe you had to close your business temporarily to comply with local regulations. Maybe you found an alternative way to maintain some cash flow or perhaps not. In any case, 2020’s financial results aren’t going to look like those from last year. Review your records to see if you need to add any new business expenses to your budget, then take a look at the balance sheet to determine if you should use a revised revenue figure as your budget baseline. The best way to see accurate changes in your financials compared to the last version of your business plan is by using accounting software. These financial tools serve as an automated bookkeeping partner to assess the current and future state of your business finances.

2. Apply financial forecasting

If the pandemic has taught us anything, it’s that the future is even more challenging to predict than we thought. No one could have foreseen the way COVID-19 continues to impact both business and life. At the same time, in many ways, this epidemic has helped us better understand how a small business can address and even plan for uncertain future operations. Financial forecasting is a strategy designed to estimate your business’s future financial status. By examining past financial data, a breakdown of expenses, and your company’s financial reports, you get a clear baseline picture of your company’s prior financial status. Once you have that, plug in the current year’s financials. The financial forecasting tool can then combine these data sets to estimate future sales volumes, variable expenses, and the amount of money necessary to sustain operations. You’ll be able to try different scenarios to get projections for profit and loss statements, balance sheets, and other financial statements. You may not have a clear picture of the future. Now more than ever, we know to expect the unexpected. However, the insights from financial forecasting can help you plan your revised business budget.

3. Increase your emergency fund

Before you put that new small business budget in writing, there are other financial decisions to make and business needs to address. Does your small business have an emergency fund or any cash reserves that helped you during the pandemic? If so, do you have any cash left? Even if you received a business loan during the pandemic, you may now realize the value of having emergency funds as a backup. This essential stash of cash is an important addition to your business budget. If it’s depleted, build it back up. When examining what you have now and your financial projections, determine a figure you can set aside each month to fund this critical account. Eventually, your emergency fund should cover at least three to six months of business expenses.

4. Prioritize debt repayment

If you didn’t have an emergency fund or it ran dry, you may have started to finance parts of your business with a business loan or line of credit. Get your financial house in order now as you develop your new budget by making debt repayment a key line item and future goal. Determine which business loans must be repaid and if any can be forgiven. Plan for those payments accordingly.

5. Create your small business budget

Now that you have all the data for your budget, and you’ve set financial goals, such as saving for an emergency fund and paying down debt, it’s time to create a picture of that information. Instead of typing figures into an Excel spreadsheet and using that as your budget spreadsheet, try one of the many business budget templates available for organizations of different sizes and types. JotForm offers many business budget form templates that simplify how you collect expense data, define income sources, and account for unexpected costs. There are also JotForm Tables templates that can assist with budget formatting so you can better visualize your cash flow. It’s possible to have the expense form data automatically added in, saving you time and minimizing frustration.

Getting the most from small business budgeting

You can sustain your business success when you leverage a detailed, strategically designed budget as your company’s spending and saving roadmap. In the process, you’ll find it easier to meet the financial goals you set for the company and be prepared if and when the unexpected occurs again. This article is originally published on Nov 09, 2020, and updated on Dec 22, 2020. Source link Read the full article

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Your Story Matters If You Want to Build Community

Podcast: Play in new window | DownloadSubscribe: Apple Podcasts | Android | Email | Google Podcasts | Stitcher | TuneIn | Spotify | RSSCompanies today are concerned about attracting and retaining individuals who are between 20-35 years old. By 2025, this age group will comprise 75% of the global workforce. When the global marketing firm McCann WorldGroup surveyed 7,000 Millennials in 2011, it found more than 90% of those surveyed rated “connection and community” as their greatest need. Community is that important! As the researchers put it, “to truly grasp the power of connection for this generation, we can look at how they wish to be remembered. It is not for their beauty, their power, or their influence, but simply for the quality of their human relationships and their ability to look after those around them.”We can see from this research that what the world needs more of is us. People don’t need a new break room, or more money, or more perks to make them happier – people need you and your relationship. They need your story, because your story matters. Telling it allows you to reach out and begin new relationships. Your story matters, because that’s what gets you in the door.In order to help you build better relationships, I have compiled a list of five thoughts to help you share your story in better ways than you ever have before:

1. Realize that everyone has a story.

When you fully see this, you can get over the low points that you have experienced along the way. Pull from the best and the worst moments of your life and let people in. Sharing pulls people in and allows for them to share with you. Many times we will only focus on the negative areas of our story, but what about the amazing parts? What good and bad life-altering events have taken place in your past? Every great story has conflict, but it also includes a climax and resolution. Every part of your story matters. How have you healed along the way and how are you better now than you were before? These are all elements of your great story that you desperately need to share.

2. Realize that your story is far from over.

Your past is to learn from. Don’t let it hold you up. Every time someone allows their past to dictate their future, they hold back their story from impacting the world. Maybe you have a dark past, but your future is so much more important. The pages that have been written about your life are done, but you have the opportunity to write a more powerful story in the future. Everyone has something amazing to offer to those around them. You can begin writing your new chapter right now.

3. Your story matters because it helps you relate.

Last year I wrote an article for ChurchLeaders.com to help pastors and others learn how to tell their story in better ways. It doesn’t matter who or where we are talking about – all people crave community whether they realize it or not. And the easiest way to begin new relationships and grow a community is learning how to tell your story. Your story matters because it helps you to relate with all sorts of people. A lot of times people believe that what has happened in their own lives hasn’t taken place in any one else’s life, so they choose not to share. I really start to doubt that there aren’t similarities in all of us, and those similarities begin with the need for community. Learn how to tell your story and pull people closer to you.

4. You need to be honest and let others know what makes you who you are.

Every part of your story matters. Fear will tell you to hold back. Don’t do it. Honesty and vulnerability are keys to building trust in any relationship. The more you build relationships this way from the beginning, the more true community you will build over time. People want and need to know you, all of you.

5. Your story matters because it is your most powerful possession.

So many tangible things don’t remain important over time, but the power of your story remains constant your entire lifetime. The reason for this is that you will keep making decisions that will continually add to your story. From this point forward, decide to make decisions you want to add to the pages of your life’s story.When you realize these five things and see how they can help you share your story more often, you are well on your way to creating more lasting relationships. When you see how much your story matters, the reason to share becomes much more clear. The reason you need to share your story is to build a bigger and better community.Now go and share your story, today. Please leave a review on iTunes if you enjoyed this episode. Source link Read the full article

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Understanding Anxiety and How to Think About Removing It From Your Life

The term anxiety is commonly used to describe a feeling of worry, fear, apprehension, or unease. It can also refer to the physical symptoms that accompany these feelings, such as a rapid heart rate, sweating, trembling, and shortness of breath. Anxiety is often the result of stressful life events, such as the death of a loved one, divorce, or financial difficulties. Anxiety may also be the result of an underlying medical condition, such as heart disease, a thyroid disorder, or an overactive thyroid gland. In some cases, anxiety may be caused by both a medical condition and a stressful event. Anxiety is a normal human emotion. Interestingly, our pats can have anxiety just as we can. Everyone feels anxious at some point in their lives, especially during stressful situations such as public speaking or taking a test. However, if anxiety begins to interfere with daily life, it may be a symptom of an underlying medical condition or other health problems.

Causes and symptoms

Anxiety disorders are the most common mental health disorder in the U.S. Some of the most common anxiety disorders include generalized anxiety disorder, panic disorder, obsessive-compulsive disorder, and post-traumatic stress disorder. Anxiety disorders are the most common mental health disorder in the U.S. As with all mental health disorders, there is no one cause of anxiety disorders. Factors that may contribute to anxiety disorders include:

Biological factors 

Anxiety disorders tend to run in families. If one family member has an anxiety disorder, the other family members are at greater risk of also having an anxiety disorder. Also, certain medical conditions may play a role in the development of anxiety disorders. Your body’s responses to certain stresses and situations may also make you more prone to anxiety disorders. Anxiety disorders tend to run in families. If one family member has an anxiety disorder, the other family members are at greater risk of also having an anxiety disorder. Also, certain medical conditions may play a role in the development of anxiety disorders. Your body’s responses to certain stresses and situations may also make you more prone to anxiety disorders. Psychological factors: People who have experienced traumatic events or abuse may be at greater risk for developing anxiety disorders. In addition, stressful life events may trigger anxiety disorders in people who have a genetic predisposition for developing these disorders. There are many different types of anxiety disorders, such as generalized anxiety disorder, phobias, obsessive-compulsive disorder, post-traumatic stress disorder, social anxiety disorder, panic disorder and separation anxiety disorder. In addition, there are many types of specific phobias, such as a fear of heights (acrophobia), a fear of flying (aviophobia), a fear of water (aquaphobia), a fear of bridges (brachysophobia), a fear of needles (trypanophobia), and a fear of crowds (ochlophobia). In the most extreme cases, if left untreated, some people with phobias will avoid certain situations altogether, such as not leaving their homes. Anxiety disorders can be treated through psychotherapy, medication, or both. Anxiety disorders affect between 6.8% and 7.7% of adults in the United States in any given year. Women are twice as likely as men to have an anxiety disorder. The most common types of anxiety disorders are Specific Phobia, Obsessive Compulsive Disorder, Post Traumatic Stress Disorder, and Social Anxiety Disorder. Anxiety disorders often first appear in childhood. However, it is not uncommon for them to occur in adulthood. Anxiety disorders are generally treated with psychotherapy. Medications may also be prescribed to help control symptoms.

Conclusion: Removing Anxiety When You have Identified It

Anxiety disorders are a group of mental illnesses characterized by feelings of anxiety and fear. People with anxiety disorders may have recurring, unexpected panic attacks or feel anxious and out-of-control most or all of the time. These feelings can interfere with daily activities and make it hard to concentrate. In recent years, the disorder has been referred to as a spectrum disorder – in comparison to standard disorders – due to the varying presentations of symptoms. This has led to the term and the diagnosis being criticized. There is much debate on whether or not an individual can be considered to have OCD without the presence of obsessive thoughts or compulsions. Additionally, it is not clear if the term OCD is applicable when the primary disturbance is something other than obsessions and compulsions. People with panic disorder may also experience comorbid bipolar disorder, alcohol or substance use disorder, or medical problems that accompany their panic. It is common for individuals with panic disorder to have thyroid problems, respiratory issues, heart problems, or feelings of dizziness (APA, 2013). In general, it has been reported that 93.7% of people with panic disorder meet criteria for at least one other medical or mental definition. Anxiety disorders affect a person’s life in several ways. They can make a person afraid of situations in which feelings of anxiety might occur. For example, a person with social anxiety disorder might avoid dating, working or speaking in groups. Social situations can lead to panic attacks, which can lead to a downward spiral into other anxieties. Source link Read the full article

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How to keep babies calm, happy, and healthy

© 2015 - 2020 Gwen Dewar, Ph.D., all rights reserved

Why should we care about stress in babies? Nobody wants a stressed-out baby. The stress is contagious, making everyone miserable. And when the stress is chronic -- a regular feature of everyday life -- children face long-term health consequences. If babies are exposed to high levels of the stress hormone, cortisol, they are more likely to develop behavior problems and stress-related diseases later in life (Asok et al 2013; Luby et al 2013). In the worst case scenario, toxic stress may alter brain growth and shorten the lifespan.  But there is good news for parents feeling the strain: We can do a lot to protect babies from the effects of toxic stress. For example, experiments on nonhuman animals show that infants exposed to lots of nurturing touch are more likely to develop into stress-resilient adults – even if they were born with risk factors for stress-related problems (Meaney 2001). And the same seems to be true for human beings. When Helen Sharp and her colleagues tracked the development of babies at high risk for developing stress-related problems, the researchers found evidence for the protective power of physical affection: High-risk babies developed normally if their mothers gave them many cuddles and caresses during early infancy (Sharp et al 2012; Sharp et al 2015). Other research attests to the power of parental sensitivity and responsiveness – the ability to “read” a baby’s cues and give him what he needs in a timely way. For instance, parents who show higher levels of sensitivity tend to have babies with lower baseline cortisol levels (Blair et al 2006). And it's the infants born with “difficult,” easily-distressed temperaments that seem to benefit the most. In studies tracking children over the long term, such babies have ended up with better outcomes than their more laid-back peers – if they were raised by sensitive, responsive parents (Stright et al 2008; Pluess and Belsky 2010). So parenting makes a difference. But how does it work? And what can parents do to become more attuned, stress-savvy caregivers?  Here is an evidence-based guide for reducing stress in babies.

1. Offer lots of physical affection...but pay attention to what your baby likes and dislikes.

As noted above, nurturing touch appears to protect babies from harmful stress, and researchers think they know why. Affectionate contact triggers the release of several stress-busting chemicals in the brain, including oxytocin (the so-called “love hormone”) and endogenous opioids (natural painkillers). These have a calming effect, and help switch off the production of cortisol.  As a result, there is less physiological wear-and-tear on the body, and the brain is more likely to develop a long-term pattern of resilience to stress. So physical affection is an excellent stress-buster. But keep in mind: Sometimes, babies respond negatively to touch. They might find it irritating, creepy, or overwhelming. For instance, experiments suggest that many young babies don’t like the sensation of a light caress (Kida and Shinohara 2013). They seem to prefer a more firm sort of touch. Babies may also find it stressful to be touched in isolation, outside the context of a friendly, multi-sensory interaction. In experiments on newborns, infants showed a drop in cortisol levels when they were stroked by a caregiver who rocked them, made eye contact, and spoke soothingly. But when they were stroked in silence --without rocking or eye contact – these babies experienced a cortisol surge (White-Traut et al 2009). So we should adapt our approach to the preferences of the baby, and sometimes that means backing off altogether. Occasionally babies feel over-stimulated and need to withdraw, and we can cause stress if we don’t respect their wishes. In one study, researchers watched mothers and infants as they played together, and noted whether or not mothers heeded their babies’ signals about being touched. Babies who received unwanted stimulation had higher cortisol levels (Feldman et al 2010).

2. Think like a baby.

It’s not easy to get inside your baby's head, to see things from an infant's perspective. When is the last time you found yourself vulnerable, dependent, immobilized, and unable to communicate with language? But the better you understand your baby’s feelings, the better your chances of minimizing stress. For example, take bath time. Do you prepare everything first, and then undress the baby just before putting him in the water? Or do you undress the baby first, and make him wait for his bath? Amie Hane and Lauren Philbrook (2012) note what might go wrong in the latter case. Suppose the parent tries to hold the baby in one arm while she readies the bath with the other. And suppose that the naked, waiting baby gets cold. Now the baby cries and squirms, making it hard for his mother to hold onto him. When the water is finally ready, the struggling mother releases the baby awkwardly, plunking him in the water more abruptly than she intended. The water feels particularly warm against the baby’s skin, and he screams in outrage. In this way, a single misstep – allowing the baby to get cold– can lead to a lot of unnecessary strife for everyone. And, say Hane and Philbrook, little episodes like this might push families in the wrong direction. Because the baby seems so temperamental and intolerant of change, the parent decides to handle these situations by becoming more brusque and controlling. It’s going to be miserable, so why not get it over with quickly? But forcing the matter ensures that the encounter will be stressful, and creates a vicious circle of bad feelings--one calculated to turn childcare into a series of conflicts. Perhaps, then, we can avert a whole cascade of negative effects by figuring out what sets our babies off, and changing our tactics. If your baby’s irritation has you stumped, try asking an experienced helper for advice. You might be too stressed to see things objectively. And take heart: Making the effort to understand your baby's point of view may lead to many benefits. Studies suggest that parents who tune in end up with stronger attachment relationships -- and with babies who develop better social skills. Read more about it in my article on "mind-minded parenting."

3. Don't underestimate your baby's ability to read -- and mirror -- your negative emotions.

When you’re distracted, upset, or depressed, you might think your baby doesn’t notice. But research suggests otherwise.  Studies show that babies – even newborns -- get distressed when their caregivers become emotionally unresponsive (Yoo and Reeb-Sutherland 2013). And by 6 months, many babies can distinguish between happy and angry body language (Zeiber et al 2013).  So early on, babies are sensitive to our emotional cues. What's more, babies can sense when we're stressed-out -- and this tends to make them feel stressed-out too (e.g., Waters et al 2014; Waters et al 2017). Just as important, there's evidence that babies are affected by witnessing third party conflicts. They can tell when parents are bickering or fighting with each other -- and these experiences may put babies at higher risk for developing abnormal stress response systems. If you want to learn more about these fascinating and important discoveries, I recommend these Parenting Science articles: But here, the takeaway lesson is that your own moods matter. Managing your own stress – by seeking social support or other remedies – could make an important difference to your baby’s behavior and well-being. For a guide to evidence-based coping strategies, see my tips for coping with parenting stress.  And if you think you might be suffering from postpartum depression, check out my article, "Postpartum depression symtoms: When is it more than the 'baby blues'?"

4. Engage your baby in one-on-one communication, but don't force it.

Like physical affection, friendly talk and sympathetic body language can trigger our brains to release "feel good" chemicals, like oxytocin. Moreover, studies reveal that babies benefit when we treat them as conversation partners--acknowledging their feelings, responding to their implied questions, and offering them support when they are distressed. Not only do these tactics teach babies cope with their negative emotions, they also help babies develop secure, healthy attachment relationships. But once again, we need to be careful about the context. Just as babies can become stressed by physical touch, they can be overwhelmed by face-to-face communication. If your face is too close, or your baby has simply had enough “conversation,” she will let you know. She may duck or put her hands over her face. She may try to turn her head and look away (Beebe et al 2010).

5. Crying? Fussing? Calm that baby with a walk.

It’s old wisdom supported by modern science: Babies like to be carried around, and seem to find it more soothing than being held by a person who doesn’t move. In a series of experiments, researchers found that infants experienced slower heart rates, reduced body movement, and reduced crying when they were held by an adult who was walking from place to place (Esposito et al 2013). For more help with crying, fussy babies, see this Parenting Science guide.

6. Make yourself emotionally available at bedtime.

For most of human history, our ancestors slept close to their babies, and an infant’s survival depended on staying near. So it shouldn’t surprise us that babies find it stressful to be left alone in the dark. Indeed, there is evidence that babies experience elevated cortisol levels in this situation – even if they have been "trained" to sleep in their own rooms, and remain relatively quiet (Middlemiss et al 2011). But our nighttime sleeping arrangements don’t just affect the stress babies feel at night. They also may affect how babies handle stress at other times. For instance, when researchers subjected 12-month-old babies to a social stressor – the so-called “strange situation” – they found that infants varied depending on their personal histories. Babies who had spent more weeks “rooming in” with their parents experienced less cortisol reactivity, even after controlling for other factors, like parental sensitivity and attachment security (Beijers et al 2013). Another study reports that 5-week-old infants with a history of co-sleeping showed evidence of greater calm. While co-sleeping history had no apparent effect on the babies’ responses to a painful vaccination, it was linked with less cortisol reactivity during bath time (Tollenaar et al 2012). So being physically close at night may help babies regulate their stress responses throughout the day. But physical proximity isn’t the whole story. Some researchers argue that the crucial ingredient is "emotional availability at bedtime." What exactly does this phrase mean? Researchers consider you to be "emotionally available" if you do the following: - Use quiet, soothing routines to help your baby fall asleep at night. - Avoid initiating social interactions with your baby when he or she is falling asleep. - Maintain a manner that is free of irritation and hostility. - Respond promptly (within a minute) when your baby cries out in distress. When Lauren Philbrook and her colleagues observed the normal nighttime routines of families with young babies, they found that mothers who were rated as highly "emotionally available" were more likely to have babies with low nighttime cortisol levels. In addition, these babies were also more likely to develop normal, healthy patterns of hormonal change over the 24-hour day (Philbrook et al 2014).  And in case you're wondering, emotional availability at bedtime appears to help babies sleep longer during the night (Philbrook and Teti 2016; Jian and Teti 2016). Sounds like a good deal all around!

More reading about stress in babies and children

To read more about the effects of parenting on a child's developing stress response system, see these Parenting Science articles In addition, if you know a highly reactive or "difficult" baby, be sure to read my post discussing the importance of alleviating stress in babies with very sensitive temperaments. For a discussion of cultural biases against taking babies' distress seriously, see my blog post, "Babies can't remember is bunk." Are you coping with a baby who cries excessively? If so, check out this Parenting Science article. And if you are looking for help with nighttime parenting, my evidence-based baby sleep tips, and this article for understanding and trouble-shooting infant sleep problems.  Copyright © 2006-2021 by Gwen Dewar, Ph.D.; all rights reserved. For educational purposes only. If you suspect you have a medical problem, please see a physician. References: Stress in babies Albers EM, Riksen-Walraven JM, Sweep FC, and de Weerth C. 2008. Maternal behavior predicts infant cortisol recovery from a mild everyday stressor. J Child Psychol Psychiatry 49(1):97-103. Asok A, Bernard K, Roth TL, Rosen JB, and Dozier M. 2013. Parental responsiveness moderates the association between early-life stress and reduced telomere length. Dev Psychopathol. 25(3):577-85. Beatrice Beebe, Joseph Jaffe, Sara Markese, Karen Buck, Henian Chen, et al. 2010. The Origins of 12-Month Attachment: A Microanalysis of 4-Month Mother-Infant Interaction. Attach Hum Dev. 12(0): 3–141. Beijers R, Riksen-Walraven JM, and de Weerth C. 2013. Cortisol regulation in 12-month-old human infants: associations with the infants' early history of breastfeeding and co-sleeping. Stress 16(3):267-77. Blair C, Granger D, Willoughby M, Kivlighan K. 2006. Maternal sensitivity is related to hypothalamic-pituitary-adrenal axis stress reactivity and regulation in response to emotion challenge in 6-month-old infants. Ann N Y Acad Sci. 1094:263-7. Esposito G, Yoshida S, Ohnishi R, Tsuneoka Y, Rostagno Mdel C, Yokota S, Okabe S, Kamiya K, Hoshino M, Shimizu M, Venuti P, Kikusui T, Kato T, Kuroda KO. 2013. Infant calming responses during maternal carrying in humans and mice. Current Biology 23(9):739-45. Feldman R, Singer M, and Zagoory O. 2010. Touch attenuates infants' physiological reactivity to stress. Dev Sci. 13(2):271-8. Feldman R, Rosenthal Z, and Eidelman AI. 2013. Maternal-Preterm Skin-to-Skin Contact Enhances Child Physiologic Organization and Cognitive Control Across the First 10 Years of Life. Biol Psychiatry. 2013 Oct 3. doi:pii: S0006-3223(13)00764-6. 10.1016/j.biopsych.2013.08.012. Graham AM, Fisher PA, and Pfeifer JH. 2012. What sleeping babies hear: a functional MRI study of interparental conflict and infants' emotion processing. Psychological Science 24(5):782-789. Gray L, Watt L, Blass EM. Skin-to-skin contact is analgesic in healthy newborns. Pediatrics 105(1): e14. Hane AA and Philbrook LE. 2012. Beyond licking and grooming: Maternal regulation of infant stress in the context of routine care. Parenting: Science and Practice 12:2-3, 144-153. Jansen J, Beijers R, Riksen-Walraven M, de Weerth C. Does maternal care-giving behavior modulate the cortisol response to an acute stressor in 5-week-old human infants? Stress. 13(6):491-7. Jian N and Teti DM. 2016. Emotional availability at bedtime, infant temperament, and infant sleep development from one to six months. Read the full article

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Why Looking at Your Past Is so Important

 Podcast: Play in new window | DownloadSubscribe: Apple Podcasts | Android | Email | Google Podcasts | Stitcher | TuneIn | Spotify | RSSWhen I took the StrengthsFinder test, I found that my number one strength is “futuristic”. It’s truly my blessing and my curse. I always want to live in the future, curious as to what’ s next, but I have forced myself to analyze my past. Why? Because it’s necessary. Of course we don’t want to dwell on the negativity from our past because we can’t change what has already been done, but we can continually learn from it and change our lives from this one simple practice.Here are the three main reasons I believe looking at your past is one of the most important things you can do:1. Looking at your past helps ensure that bad history doesn’t repeat itself.We all have times in life that didn’t turn out so well. The way we can all turn these negative experiences into positive ones is by not being afraid to look at the past. Although it may not be comfortable, we can work to not only look at the past, but to learn from it. James Burke said, “Why should we look to the past in order to prepare for the future? Because there is nowhere else to look.” We should look at both mistakes in the past and victories and take advantage of them, because we can.But, the only way to know that bad history won’t repeat itself is by making changes now so the future won’t turn out the same way. Want to change your future? Begin making better choices right now.2. Looking at your past gives you incredible stories to share with others.Looking at your past not only improves your memory, but making this a regular practice helps you to never forget where you came from. I will again recommend journaling to be able to remember moments, but some of the best stories that I share now are from the far past. This is fun for me, because I can see what obstacles I have overcome to get where I am today. You have had to do the same thing in your own life, and it’s in these experiences that make you who you are.Every time you don’t allow your past to be used in some way, you rob others from experiences you have already encountered. You already have valuable insight on situations that others may encounter along their journey, so you might as well begin using it for good. Share your past to help someone else’s future.3. Looking at your past lets you know what you can improve.Looking at your past tells you how well you have been working in your strengths and weaknesses. You’ve probably heard the definition of insanity before — it’s doing the same things over and over again expecting different results. Some people do this without even realizing it, and when they do this they get stuck in a monotonous cycle that leads to a rut.Looking at the past in this way will tell you if you have been working towards your goals or not. Based on this analyzation you will have a good idea of what kind of improvements need to be made. If you have been working towards your goals, then that’s amazing. Keep it up! But if you’ve been heading the opposite direction, then by all means make the needed improvements now instead of “someday”. (That may be my least favorite word ever.)Make looking at your past a habitual practice. It will not only help you now, but it will assist you in planning for the future. Take these three steps and begin looking at your past, today. Source link Read the full article

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Diet and Nutrition: Breakfast Mistakes You're Making

Skipping It We all breeze past the breakfast table once in a while. But if you do it every morning, it may raise your chances for health problems like high blood cholesterol, heart disease, and type 2 diabetes. It might even make some people more likely to smoke. But a balanced morning meal can lower those risks and give you the energy to have a great day. Not Eating Enough

If your stomach's still growling after a bite-sized breakfast, you may be more likely to overeat or snack on junk food later in the day -- and that could lead to extra pounds. A filling morning meal may have the opposite effect. It fires up your metabolism, which helps you burn calories throughout the day. Wolfing It Down

When you're in a rush to start your day, you might scarf your breakfast down in a hurry, too. Some studies link speedy eating with higher odds of obesity, but this needs more research. If you can slow down and savor each bite of breakfast, it could make you more aware of whether you're actually hungry or not -- and that can help you avoid overeating. Skimping on Protein

A protein-packed breakfast benefits more than your muscles. It may also help you keep your appetite in check later in the day. But that's not a green light to load your plate with bacon and sausage. Choose leaner options that are better for your heart, like nut butters, turkey bacon, and cottage cheese, Greek yogurt, or milk. Skim and 1% milk have the least amount of fat. Canceling Carbs

Don't cut them out completely. Just choose wisely. "Complex carbs" give you steady energy throughout the day. Some good ones are steel-cut oats, fresh fruit, a low-sugar granola bar, or a whole-grain cereal or bagel. "Simple carbs," on the other hand, could make your energy crash in the afternoon. Avoid ones like greasy hash browns, pancakes or waffles made with white flour, and sugary fruit juice. Passing Up Healthy Fats

Unsaturated fats are actually good for you. To make them part of your breakfast, add nuts or seeds to yogurt, or spread nut butter on whole-grain toast or an apple. Omega-3 fats are heart-smart, too. An easy way to get them is to mix ground flaxseed into your cereal. Cut back on saturated fats, though, because they raise your cholesterol. Limit ones like butter, whole or 2% milk, and breakfast pastries. Excluding Eggs

Egg whites are a prime source of protein and other nutrients. And even the yolks are OK for some of us in moderation, because they're packed with protein, vitamin D, and eye-friendly antioxidants. What about the cholesterol, though? If you're healthy, you can have one whole egg a day. You'll probably need to have far fewer than that if you have diabetes or heart disease, or if you're at risk for heart problems. Check with your doctor. Super-Sizing Your Cereal

If you're filling your bowl, you might be eating too much. Before you pour, check the nutrition label on the side of the cereal box. Look for the recommended serving size, and stick to that amount -- you can use a measuring cup to get it right. Choose brands that are full of fiber and short on sugar, too. Compromising Your Coffee

Lots of popular flavor boosters make your morning joe brim with extra calories. But there are plenty of ways to lighten your mug. You can sweeten your coffee with a bit of stevia or agave nectar instead of sugar. Add low- or no-fat milk instead of cream and whole milk. If you want to give it some extra kick, sprinkle in some cinnamon, nutmeg, or cardamom. Drinking the Wrong Juice

Your a.m. glass of OJ may be swimming with the sweet stuff, because many brands of fruit juice have added sugar. The main way to avoid the empty calories is to make sure the label says 100% juice on it. You could also dilute your drink with water. For the most nutrition, choose whole fruit over juice. It has more fiber, less sugar, and fewer calories. Waving Off Water

By the time you wake up, it's probably been hours since you've hydrated. That makes a cool glass of H2O the ideal drink to wash your breakfast down. It'll help you fill up without costing you a single calorie. It may help you think more clearly and shake off a grumpy waking-up mood, too. Settling for a So-So Smoothie

Smoothies can be healthy -- if you make them with the right stuff. Using a lot of fruit can fill your cup with calories, so stick to one or two servings of it. Boost the nutrition with dark-green veggies like spinach, kale, or bok choy. Add some protein with low-fat yogurt, wheat germ, nut butters, or ground flaxseed. Instead of thinning your smoothie with sugary juice, try unsweetened almond milk, green tea, or ice. Buying the Wrong Breakfast Bars

Check the nutrition label. The amount of added sugar, saturated fat, and sodium in a store-bought bar may surprise you. If it makes up your entire breakfast, choose ones that have whole-food ingredients, 10-14 grams of protein, and 5 grams of fiber. Remember that a bar can be a handy meal replacement when you're in a rush, but a balanced meal to start the day is always the healthier choice. Getting Sabotaged by Sugary Yogurt

Many commercial brands have lots of the sweet stuff -- especially kinds that come with added flavors or fruit already in it. Your best bet is to buy plain, low-fat or no-fat yogurt. Then jazz it up with your own mixers, like berries, a sprinkle of cinnamon or vanilla, or a drop of honey or agave nectar. !function(f,b,e,v,n,t,s){if(f.fbq)return;n=f.fbq=function(){n.callMethod? n.callMethod.apply(n,arguments):n.queue.push(arguments)};if(!f._fbq)f._fbq=n; n.push=n;n.loaded=!0;n.version='2.0';n.queue=;t=b.createElement(e);t.async=!0; t.src=v;s=b.getElementsByTagName(e);s.parentNode.insertBefore(t,s)}(window, document,'script','//connect.facebook.net/en_US/fbevents.js'); fbq('init', '428750600651790'); fbq('track', "PageView"); Source link Read the full article

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6 Tips To Protect Your Business’s Finances – Take It Personel-ly

Your business needs money to survive and thrive. So, it is important to take measures to protect your finances. However, this is often easier said than done. There are numerous threats that could compromise your financial state. Additionally, there are plenty of unforeseen circumstances that could upend the way you do business. The following six tips will help you keep your business safe. 1) Perform a Risk Assessment Start by doing a risk assessment for your business. This will help you to identify ways that your business’s finances may currently be exposed. There is a wide range of risk types that may be covered by this. So, it may help to start by focusing on a specific area such as threats to your business operations then move on to other types of risk such as liability and cybersecurity. When you know what your risks are, you can make plans for them. This is the most reliable way to protect your business. 2) Protect Your Data In the modern era, most businesses are operating on computer systems. Chances are that you have financial data on your computers. Additionally, you likely access your financial institutions online or through mobile apps. If your computer systems are exposed to attackers, your finances could be too. Implementing a zero trust policy may be a good option. With this, your computer network is designed to check all types of data passing through it. In other words, it doesn’t trust any type of source of data without verification that it is free of malicious code. 3) Reduce Debt Your debt level may be another risk for your business. Evaluate your debt against your assets and your income. Additionally, consider your short-term debt (credit cards, lines of credit etc.) utilization. It is sometimes okay to have relatively high debt levels. However, you want to make sure you are thoroughly in control of the situation. Paying down some debt more rapidly could be a good way to protect your finances. Consider what would happen if you had a slow sales period. High debt can turn a slow period into a catastrophe. 4) Develop Relationships With Suppliers Another helpful way to protect your business is to try to develop long-term and strong relationships with your suppliers. There are a few supply-related risks that can be serious for a business. For example, if you have a cash flow issue and cannot pay immediately. Another issue would be the supplier going out of business or not stocking the relevant parts anymore. If you have a good relationship with your suppliers, both of these issues can be mitigated. Businesses are much more likely to offer credit to well-known customers in good standing. Similarly, they will be more likely to communicate with you and let you know about any upcoming changes. 5) Maintain Strong Cash Reserves Having a reasonable amount of cash on hand can help you to be ready for the unexpected. Sometimes issues arise that are completely out of your control. The COVID-19 pandemic is a good example of this. When you have good cash reserves, you can keep your business running even when you have unplanned expenses or a sudden downturn in business. 6) Have a Business Continuity Plan Finally, create a business continuity plan. This is a system of how you will continue to operate if your normal operations are interrupted. This may be caused by a natural disaster, a problem in your building or any other disruption. Your continuity plan may include elements such as remote working for your employees. It may also involve investing in e-commerce sales. Try to think of what would happen if your business location was suddenly unavailable. Learn More Discover more about protecting your business’s finances. When you try to predict risks and plan for them, you will be more prepared. Even if something you didn’t expect happens, your business will still be more robust for all the planning. Share this: @CBechervaiseLike this: Like Loading... Related Source link Read the full article

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5 strategies for effective parenting

© 2016 - 2020 Gwen Dewar, Ph.D., all rights reserved Aggression in children can take many forms: Angry tantrums; hitting, kicking, or biting; hot-headed outbursts that destroy property; cool-headed bullying; verbal attacks; attempts to control others through threats or violence. What sets children off? In some cases, kids lash out because they're frustrated by a problem that's too big for them. They haven't yet learned how to control their impulses, or work out conflicts in socially acceptable ways. In other cases, kids may be wrestling with special difficulties -- like stressful life events, emotional regulation problems, attention deficits, autistic symptoms, or hyperactivity. Yet in all cases -- even where children have been diagnosed with serious conduct disorders -- adults can have a powerful influence. Aggression doesn't happen because we're programmed to respond to the world with hostility. We all have the capacity to behave aggressively. Whether or not we do it depends on how we perceive the world. Aggressive tendencies are shaped by environmental conditions -- the pressures, threats, opportunities, and consequences that children experience. By tweaking these conditions, we can improve behavior and change the course of development. That doesn't mean it's your fault if your child is acting out. Genetic factors put some kids at higher risk for trouble. So does early life stress. Large-scale twin studies confirm that genetic factors put some of us at higher risk for aggressive behavior (Luningham et al 2020). And children are more likely to develop aggressive behavior problems if they are exposed to lots of early life stress (Palumbo et al 2018). Aggression in children is also influenced by environmental forces outside the home. Peers, teachers, neighborhoods, media messages, ideologies, and cultural factors all play a role. And these environmental effects will vary depending on your child's genes, prenatal factors, and early life exposure to stress.  Studies indicate that some kids don't experience a normal spike of the stress hormone cortisol in response to stressful situations. Others might experience a surge, but take an unusually long time to recover. Both types of children are at higher risk for developing aggressive behavior problems (Schoorl et al 2017). But whatever factors put a child at risk, there is nothing inevitable about the outcome. When caregivers get the help they need, they can have an important impact. Randomized, controlled studies show that aggressive kids change trajectory when parents get practical training and moral support (Furlong et al 2013; Piquero et al 2009; Shellby and Shaw 2015; Waller et al 2013; Maaskant et al 2017; Scrool et al 2017). The interventions work, in part, because parents learn specific tactics for handling aggression. But they also work because parents learn to change their outlook. Struggling with a child's behavior problems is stressful and demoralizing. It saps your resilience, your sense of optimism, competence, and goodwill. It can redefine the parent-child relationship in a destructive way, and prompt you to think about your child in ways that undermine your ability to cope. And counterproductive thoughts fuel the conflict, and make behavior problems worse. Replace these toxic mental habits with positive, constructive, problem-solving thoughts, and you can stop bad behavior before it erupts (Dittman et al 2016; Furlong et al 2013; Shellby and Shaw 2014). So whether children are merely going through the "terrible twos," or struggling with more difficult problems, we should take heart: With the right tools, we can turn things around. Here are evidence-based tips for handling aggression in children, presented in two parts. The first part concerns adjusting your outlook as a parent. The second part (link here) features practical tips for helping kids overcome their aggressive impulses. 1. Don't take it personally.

When your child fails to comply with a request, it's easy to feel disrespected. It's easy to feel targeted when your child flies into a rage. But these emotional reactions, however natural, are wrong-headed. First, kids don't process emotions and information the way adults do (see below). If your child is very young, there's a lot she doesn't understand about her own feelings, let alone yours. If your child is older, it's still likely that your child's misbehavior reflects impulsivity or incompetence-- not malice.   Second, research suggests that our pessimistic social beliefs -- the tendency to attribute hostile intentions where none exist -- can become a self-fulfilling prophesy. People who assume the worst tend to provoke negative behavior from others. And parents who make hostile attributions can end up creating the very problems they want to solve. In one study, mothers who made hostile attributions about their toddlers were more likely, three and half years later, to have children with aggressive behavior problems. This link between maternal beliefs and aggression in children remained significant even after the researchers controlled for pre-existing child difficulties, as well as the negative parenting behavior that tends to go accompany hostile attributions (Healy et al 2015). Reminding yourself not to take it personally isn't just good for your mood. It's good for your relationship, and good for your child's long-term development. 2. Get realistic expectations about your child's ability to follow rules and comply with requests.

Young children have shorter attention spans, and they are easily distracted. They take more time to process verbal instructions. As I explain elsewhere, their working memory capacities -- the sheer number of things they can keep in mind at any given moment -- are more limited. Learning new information, and adapting to a change of rules or procedure, may take longer than you realize (Lee et al 2015). Young children require more practice than older kids do, and older kids need more practice than adults (Yim et al 2013). So when we issue directions, we shouldn't expect young children to respond quickly and efficiently. They work a slower speed, and it's harder for them to transition from one activity to the next. They need us to provide them with clear, simple directions, and then give them the extra time they need to switch gears. Older children can handle more complexity and speed, but their attention spans, working memory capacities, impulse control, and task-switching skills are still developing. By tuning into your child's pace and abilities -- and providing patient, calm reminders -- you reshape the task into one he's got the equipment to solve. And your child will get to experience the social and emotional rewards for cooperating -- a crucial experience for his long-term development. You invest more time, but it's an investment that will pay off. 3. Get realistic expectations about the development of empathy and kindness.

Throughout childhood, kids are still learning about emotions -- how to regulate their own moods and read the minds of others. Dependent, inexperienced, and vulnerable, young children are more easily threatened, and thus more likely focus on protecting their own interests (Li et al 2013). Older kids, too, may respond this way if they perceive the world to be hostile or unjust. And some kids are at a physiological disadvantage. They have the ability to learn about social signals, but their brains don't reward them as much for doing so (Davies et al 2011; Sepeta et al 2012). As a consequence, kids are less likely to learn on their own. They need our help. So while your child's behavior might look selfish, that doesn't mean she's incorrigibly self-absorbed. As I explain in other Parenting Science articles, children demonstrate a capacity for empathy and kindness from a very early age. In fact, even babies seem to root for the underdog. When children fail to show concern for others, it's often because they perceive the situation differently, or don't know how to control their impulses. They need opportunities to learn -- by developing secure relationships with us; talking about their feelings and the emotional signals of others; and observing positive role models, and growing up in an environment that rewards self-control and cooperation. For help with nurturing empathy, see this article about "emotion coaching," and these evidence-based tips. 4. Focus on maintaining a positive relationship.

Researchers see families fall into a common trap: When kids misbehave frequently, parents tend to focus on all those daily conflicts. They feel obliged to answer every offense with criticism or punishment, and end up with a relationship that's mostly characterized by negative exchanges.  It's a grim outcome, and it's also counter-productive. Studies suggest that kids are more likely to learn desirable social skills when we provide them with positive feedback for making good choices -- not threats and punishments for doing the wrong thing. Moreover, a diet of negativity can make kids become more defiant. Negative parenting can lead to a downward spiral of misbehavior, punishment, retaliation, more punishment, and more misbehavior (Cavell et al 2013). How do you stay calm and upbeat? It isn't easy, not if your child seems stuck in "defiance mode." You'll need social support, and maybe some professional guidance. Studies show that therapists specifically trained in handling aggression in children can help reduce stress and improve behavior. One approach, used internationally, is the so called "Oregon Model" of Parent Management Training (Scrool et al 2016; Kjøbli et al 2016; Maaskant et al 2017; Thijssen et al 2017). Through weekly sessions of coaching and role playing, parents learn effect ways to set limits, foster cooperation, settle arguments in a constructive way, and inject daily life with pleasant, loving activities. But the first step is reorganizing your priorities (Cavell et al 2013). Maintaining positive relations is more important than prosecuting every failure. Sometimes you need to choose your battles. For more information, see my tips for handling aggression in children, as well as these positive parenting tips. 5. Don't sacrifice your own psychological well-being! Dealing with aggression is very stressful, and stress hurts. It makes us ill, clouds our thinking, and damages relationships. As I explain elsewhere, stress is contagious: Even young infants pick up on our negative moods. And when parents are stressed out, it adds fuel to the fire: Their children's behavior problems tend to get worse. Read more about it in my article, "Parenting Stress: Why it matters, and what we can do to get relief." So addressing your own well-being shouldn't be an after-thought, a luxury to be put off until your child's behavior problems improve. It's a pressing issue, a central player in the crisis. For information about evidence-based, stress-busting tactics, see my evidence-based tips for coping with parenting stress, and don't hesitate to seek professional advice from a therapist trained to handle aggressive behavior in children. Your therapist or physician may recommend that you participate in an evidence-based parenting support group, like Triple P (the "Positive Parenting Program"). As noted above, such programs have a positive track record (Furlong et al 2013). Next: How to defuse defiance and aggression in children For more information about handling disruptive behavior and aggression in children, see part two of this guide, which features tips for handling disruptive and aggressive behavior problems. In addition, see these Parenting Science articles for promoting cooperation and self-regulation skills: Copyright © 2006-2021 by Gwen Dewar, Ph.D.; all rights reserved. For educational purposes only. If you suspect you have a medical problem, please see a physician.

References: Aggression in children

Cavell TA, Harrist AW, and Del Vecchio T. 2013. Working with parents of aggressive children: Ten principles and the role of authoritative parenting. In RE Larzelere, AS Morris and AH Harrist (eds): Authoritative parenting: Synthesizing nurturance and discipline for optimal child development. American Psychological Association. Dittman CK, Farruggia SP, Keown LJ, and Sanders MR. 2016. Dealing with Disobedience: An Evaluation of a Brief Parenting Intervention for Young Children Showing Noncompliant Behavior Problems. Child Psychiatry Hum Dev. 47(1):102-12. Davies MS, Dapretto M, Sigman M, Sepeta L, and and Bookheimer SY. 2011. Neural bases of gaze and emotion processing in children with autism spectrum disorders.Brain Behav. 1(1):1-11. Dodge KA, Malone PS, Lansford JE, Sorbring E, Skinner AT, Tapanya S, Tirado LM, Zelli A, Alampay LP, Al-Hassan SM, Bacchini D, Bombi AS, Bornstein MH, Chang L, Deater-Deckard K, Di Giunta L, Oburu P, and Pastorelli C. 2015. Hostile attributional bias and aggressive behavior in global context. Proc Natl Acad Sci U S A. 112(30):9310-5. Furlong M, McGilloway S, Bywater T, Hutchings J, Smith SM, Donnelly M. 2013. Cochrane review: behavioural and cognitive-behavioural group-based parenting programmes for early-onset conduct problems in children aged 3 to 12 years (Review). Evid Based Child Health. 8(2):318-692. Healy SJ, Murray L, Cooper PJ, Hughes C, Halligan SL. 2015. A longitudinal investigation of maternal influences on the development of child hostile attributions and aggression. J Clin Child Adolesc Psychol. 44(1):80-92. Kjøbli J, Zachrisson HD, Bjørnebekk G. 2016. Three Randomized Effectiveness Trials - One Question: Can Callous-Unemotional Traits in Children Be Altered? J Clin Child Adolesc Psychol. 30:1-8. Lee HW, Lo YH, Li KH, Sung WS, Juan CH. 2015. The relationship between the development of response inhibition and intelligence in preschool children. Front Psychol. 6:802. Li Y, Li H, Decety J, and Lee K. 2013. Experiencing a natural disaster alters children’s altruistic giving. Psychological Science 24(9):1686-95. Luningham JM, Hendriks AM, Krapohl E, Fung Ip H, van Beijsterveldt CEM, Lundström S, Vuoksimaa E, Korhonen T, Lichtenstein P, Plomin R, Pulkkinen L, Rose RJ, Kaprio J, Bartels M, Boomsma DI, Lubke GH. 2020. Harmonizing behavioral outcomes across studies, raters, and countries: application to the genetic analysis of aggression in the ACTION Consortium. J Child Psychol Psychiatry. 2020 Jan 16. doi: 10.1111/jcpp.13188. Maaskant AM, van Rooij FB, Overbeek GJ, Oort FJ, Arntz M, Hermanns JMA. 2017. Effects of PMTO in Foster Families with Children with Behavior Problems: A Randomized Controlled Trial. J Child Fam Stud. 26(2):523-539. Piquero AR, Farrington DP, Welsh DC, Tremblay R and Jennings WG. 2009. Effects of Early Family/Parent Training Programs on Antisocial Behavior and  Delinquency. Journal of Experimental Criminology. 5(2): 83-120 Provençal N, Matthew J. Suderman, Frank Vitaro, Moshe Szyf, Richard E. Tremblay. Childhood Chronic Physical Aggression Associates with Adult Cytokine Levels in Plasma. Read the full article

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When You Suspect Your Child Has a Developmental Delay

Monitoring growth and development is an important part of well-child visits and typically includes developmental checklists or assessments to determine whether or not developmental milestones are being met. Although most children will achieve developmental milestones as expected, some may show signs of developmental delay. You may have noticed it first, or maybe a family member or close friend expressed concern. Maybe you have compared your child to another child the same age and noticed that your child isn’t following the same patterns of growth. What if your child isn’t talking or walking like other children the same age? What if you find that your child is highly sensitive to sounds and textures, displays repetitive movements and behaviors, or doesn’t respond to their name? Is something wrong? Should you be concerned?  Here is some expert advice for next steps.

Consult your pediatrician

“An important first step is for parents talk to their child’s doctor whenever they have concerns about their child’s development,” says Jill Matson, MSN, RN, CPNP, Clinical Specialist and Navigator Manager at the Autism Alliance of Michigan (AAoM). Your child’s doctor will most likely want to gather more information to better identify and address developmental delays and may refer your child to specialists like a pediatric neurologist or a developmental and behavioral pediatrician for further assessment. Your child’s doctor may also request evaluations by a speech pathologist, occupational therapist or physical therapist. You may have questions that you want to ask your child’s doctor, so be sure to write them down and take them with you to your appointment.

Contact Early On

In addition to visiting your child’s doctor for a thorough assessment, you should also contact Early On Michigan which is a program that offers early intervention services for infants and toddlers, birth to three years of age with developmental delays or disabilities or who are at risk for delays due to certain medical conditions. As its name implies, Early On is all about early identification and action to support kids and families with early interventions that may make a big difference to the child. The mission of Early On is to help parents and caregivers find learning opportunities in everyday activities. The experts at Early On know that children learn best from their family members and caregivers, so they provide you with what you need to help your child at this age. Learn more about Early On at 1800earlyon.org or call 800-EarlyOn.

Reach out to your local school district

For children three years of age and older, be sure to contact your local school district to learn about available services. Even if you believe your child is far too young for school of any kind, your local school district can provide helpful evaluations and resources. “Sometimes we talk with parents who say their child wasn’t ready for school so they didn’t seek out the school district, so we want families to know that their school districts are available to them,” says Heather Eckner, M.A.Ed., Statewide Director of Education Initiatives with AAoM.

Call an AAoM Navigator

The Autism Alliance of Michigan Navigator Program offers free professional consultation services across the state to help families navigate concerns related to their child’s development by answering questions and assisting in identifying appropriate resources and support services. “If you think your child has a problem and don’t know what to do, or if your child has a complex situation with five different diagnoses, an AAoM Navigator can help you find the right services for your child,” says Eckner. Contact an AAoM Navigator at navigator@aaomi.org or 877-463-2266.

Learn more with free training

The more you know about child development, the easier it will be to determine whether or not children are meeting age-appropriate developmental milestones. Another helpful resource is a virtual training program offered through Autism Alliance of Michigan called Watch Me Grow. This free training helps parents, caregivers, early educators, and daycare and foster care providers recognize developmental milestones and red flags. This free program, funded through the generosity of the Carls Foundation, will be offered this spring and summer. Register online at Watch Me Grow — Autism Alliance of Michigan. Learn more about the Autism Alliance of Michigan at autismallianceofmichigan.org. Source link Read the full article

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Here's what you should and shouldn't do after getting a COVID-19 vaccine

It’s not the end of the fight just yet, even if you’re getting your COVID-19 vaccine. The COVID-19 vaccination drive in many countries including Israel, Bhutan, US, UK, Seychelles and Maldives is in full force. Over 825 million doses have been administered globally. The progress can be tracked at Our World in Data, a project at Oxford University. The data is compiled with information from government sources.  According to World Health Organization (WHO), the benefits of getting the COVID-19 vaccine are developing immunity which will mean there is a reduced risk of being infected and its consequences. It may also help in protecting people around you if you have the virus. For the vaccines that require two doses, both the shots are required to be taken to achieve the best possible immunity level. For the single-shot vaccine, it takes approximately two weeks to develop immunity.   With many now fully vaccinated, there are some questions frequently being asked. Can we stop wearing a mask? Is travelling okay now? Is it okay to meet people? 

(Image courtesy of Anshu A/Unsplash) WHO says, “While a COVID-19 vaccine will protect you from serious illness and death, we still don’t know the extent to which it keeps you from being infected and passing the virus on to others.”   The organisation suggests that if you are fully vaccinated, you should continue to maintain at least one metre (around 3.2 feet) distance from others, cough or sneeze in your elbow, wear a mask (especially in closed, crowded, or poorly ventilated areas) and wash your hands frequently.  The Centers for Disease Control and Prevention (CDC) says that you should still avoid medium or large gatherings. Keep a watch out for COVID-like symptoms if you’ve been around someone sick, and get tested and isolate if you do any symptoms.  The specific guidelines are, “You can gather indoors with fully vaccinated people without wearing a mask or staying six feet apart.” 

If you want to meet people who are yet to get their shot, the CDC advises that “You can gather indoors with unvaccinated people of any age from one other household (for example, visiting with relatives who all live together) without masks or staying six feet apart, unless any of those people or anyone they live with has an increased risk for severe illness from COVID-19.”  Many countries are slowly opening their borders for fully vaccinated tourists from selected countries and some don’t even want them to quarantine or submit a negative RT-PCR test. Our suggestion: check the guidance provided by authorities in your country and the destination you are planning to visit.  More information about the vaccines and other COVID-19 related queries can be found on the websites of WHO and the CDC.  See the original post here. Header image courtesy of Arturo Rey/ Unsplash Source link Read the full article

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Why Your Employees Don't Understand You And What To Do About It

A common theme found among the numerous books and articles on successful leadership is that leaders need to be more open, more transparent with those they lead in order to improve communication channels and drive forward initiatives that are key to an organization’s success and growth. But what if we’re not as open or as easy to read as we might think that we are? What if the actions we’re taking overlook a key aspect of how our brain operates? That’s the premise and focus of this new episode of my leadership show, “Leadership Biz Cafe” where I welcome Dr. Heidi Grant Halvorson to share her insights from her latest book “No One Understands You And What To Do About It”. Heidi is a social psychologist whose research and writings focus on the science of motivation. She is also the Associate Director of the Motivation Science Center at Columbia Business School and a member of many esteemed scientific communities and organizations. In addition to authoring several books including “Succeed: How We Can Reach Our Goals” and “Focus”, Heidi is a frequent contributor to the Harvard Business Review, Fast Company, The Wall Street Journal, and Psychology Today. You may also recognize her name from some of the guest contributions she’s made to my leadership blog as well. Over the course of our conversation, Heidi and I discuss a number of interesting points and insights from various studies shared in her latest book that can help leaders become more effective in their roles, including: - Why we’re not as well understood as we might think we are, despite our efforts to be more open and more transparent in our leadership. - What drives the assumptions we all make about the people we lead and serve, and how stereotyping is only the tip of this sub-conscious iceberg. - How our unconscious biases lead us to see creativity as something negative for effective leadership, where the more we see someone as being creative, the less we see them being an effective leader for our organization. - Why we’re not as good at picking up the context behind most of our interactions because of how our brain processes information and what we can do about it. - How even our circadian rhythms – the things that make one leader a “morning person” and another a “night owl” can dramatically impact how we perceive people and situations. - How power affects the way leaders view or understand the realities those around them face and what they can do about it to be more effective in their leadership. - A powerful question every leader should be asking those in their trusted circle to help them better understand how they are really coming across to those they lead. It’s a fascinating conversation and there was certainly more I would’ve liked to discuss with Heidi in this show to help listeners better understand how we perceive others and how others perceive us, and the impact this has on our ability to successfully lead those under our care. I encourage you to check this episode out as there’s so much to learn and benefit from in terms of how you approach your leadership and the conversations you have with your employees. As I mentioned at the end of this episode, I’d love to hear what you think about this episode, as well as what other topics you’d be interested in hearing more about in upcoming episodes of my show. Please share your thoughts and ideas by leaving a comment below or by filling out the contact form on my website. I’d appreciate it if you could help support future episodes of this leadership podcast by taking a moment to rate my show on Google Podcasts, Stitcher Radio, iTunes, or your preferred podcast platform. It’s worth noting that my leadership podcast was recognized by Inc. As one of “12 podcasts that will make you a better leader”. So please help me get the word out about my show. Click on the player below to listen to the podcast: Subscribe: Apple Podcasts | Google Podcasts | Spotify | Amazon Music | Pandora | iHeartRadio | Email | Deezer | | Visit Our Podcast Page To Listen To More Episodes Noteworthy links: - Buy Heidi Grant Halvorson’s book “No One Understands You And What To Do About It” on Amazon.com (or Amazon.ca for Canadian readers). - Learn more about Heidi’s work and her writings at heidigranthalvorson.com. More from Tanveer Naseer: Source link Read the full article

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Winning: Confusion about Winning Leads to Losing

Winning: Confusion about Winning Leads to Losing

All the cars in the junk yard have empty tanks.

The anatomy of winning: Winning requires an ending. A race that has no end has no winner. Even the longest car races in the world had an ending. A race without an end is pointless. A world without endings is filled with losing. The necessity of endings: Always ‘on’ leads to inevitable defeat. Weariness is the consequence of rushing from one thing to the next without an ending. Weariness leads to lethargy. Defeat is the child of fatigue. Designing wins: Short projects enable quick wins. - Send three gratitude emails in 5 minutes. - Notice someone’s strength at the end of a conversation. - At the beginning of your next meeting, describe why you’re thankful to work with your team. - Deal with one nagging issue. Respond to that nagging email. - Inquire about a project that concerns you. End the conversation by defining a next step or a milestone. Finish something, even if it’s a milestone on a long-term project. Making wins work: Suppose you send three gratitude emails in five minutes (#1 above). But you rush to the next pressing issue without noticing the win. An unnoticed win is defeat. Before you rush to the next thing, pat yourself on the back for finishing one thing. Breathe deeply for 30-seconds and record your win in a win journal. “Sent 3 gratitude emails.” A pat on the back is fuel for the next win. Arrogance scoffs at small wins. Maybe a little humility will allow you to make a list of small wins in your day. I bet it’s longer than you think. How might leaders create wins? How might leaders put fuel in their own tank?

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