Beat the cold and stay healthy this winter!

7019473267_78f33f85f8    The month of winter often seems endless for most of us. 

Below are some hints that may make your winter blues more bearable!

Follow a nutritious diet to provide your body with vital vitamins and nutrients by eating more fruit and vegetables.  Try to incorporate your 5 A DAY in your diet.

In cold weather, it’s tempting to adopt hibernating habits.  Due to the longer nights, we tend to sleep more in winter.    However, try to keep your sleeping pattern consistent and try not to oversleep.  Rather, catch a 10 to 30 minute nap instead.

Stay active by exercising to stay healthy, keep in shape and relieve stress.  Exercise has been shown to increase metabolism and energy levels.

warm winter drinks   Spend time outdoors.  Ironically, during winter, we tend to spend a great deal of time indoors.  Banish boredom by planning events and activities that will give you something to look forward to, such as a night out on the town with family and friends, an evening at the theatre, participating in a sporting challenge, a fun walk or run, or a weekend breakaway somewhere in nature, away from the hustle and bustle of city life.

Avoid bingeing (having 5 or more drinks in one sitting) on alcoholic beverages.  This may be tempting for some during cold weather; however, the resultant consequences will leave you feeling low on energy and mood.

Treat yourself and make time for relaxation.  With our schedules loaded with work, appointments, meetings and family commitments, it’s challenging to schedule time out for you.  Taking time off to relax and unwind is crucial to alleviate stress and maintain a sense of balance in your life.  Schedule a few minutes of “me time” each day.  Meditations, a yoga class, or a much needed spa treatment might work wonders!

delightful  Embrace the winter season by seeing it in a more positive light; after all, it’s only here for a few months of the year!

Sources:

http://www.sparkpeople.com/resource/wellness_articles.asp?id=341

http://www.nhs.uk/Livewell/winterhealth/Pages/Healthywinter.aspx

http://www.babble.com/best-recipes/warm-winter-drink-recipes-kids/

http://flickrhivemind.net/Tags/mitts,snow/Interesting

https://www.flickr.com/photos/76526028@N05/7019473267/

 

“Tick tock goes the clock…”

girl studying  “Oh my, where did the time go…?”

Do you seem to be time-challenged?

Are you feeling tired of being disorganised, not planning ahead, not getting things done, or living from one crisis to the next?

With exams hot on their heels, for the past month or so, there’s been a flurry of student requests for sessions around time management skills.

According to chief global strategist, George Matyjewicz, a gold watch may be a gift, even a kiss, but no one gives you time.

 “Time is life.  It is irreversible and irreplaceable.  To waste your time is to waste your life, but to master your time, is to master your life and make the most of it.”  Alan Lakein

Renowned time management consultant, Alan Lakein, states that effective time use – like driving a car – is a skill that can be acquired.  In his book, “How to get control of your time and your life”, he indicates that the purpose of his book is not to turn people into compulsive clock-watchers, but instead to gain control over your time (and your life) that is neither obsessive nor too loose – in other words, the “ideal balance”.

He further describes three characters, which some of us may identify with:

over organised person  Firstly, the over-organised person is someone who constantly makes lists.  When asked to do a task, a great deal of time is spent planning things in minute detail, which inevitably impacts on accomplishing tasks as changes, new opportunities and the needs of others are often overlooked.

over doer  Secondly, the over doer is constantly busy and thus hard to approach.  Even though efficient, the over doer lacks spontaneity and flexibility as each moment – both at home and at work – is filled with activity.

time nut  Lastly, the time nut is preoccupied with time and never wastes a minute, rushing around adhering to an impossible schedule.  Detailed record keeping is at the order of the day.  These behaviours can cause tension for those around them.

According to Lakein, the above behaviours are as bad as those of someone who is disorganised, since too much organization is as ineffective as too little.  He maintains that time use is highly personal, and different techniques work for different people. What may work for one person, may not work for another.  Using ideas that would benefit you the most will contribute to a more enjoyable and satisfying life.

Below are some ideas and tips on how one could use your time more effectively (Jason Fitzpatrick, Alan Lakein, George Matyjewicz, John C. Maxwell and Yaro Starak):

  • Get to bed early and rise early.
  • Try to enjoy whatever you are doing.
  •  Set your watch a few minutes ahead.
  •  Spend time planning –  use tools such as a calendar, diary or planning book.
  •  Get organised – have a place for everything so you don’t waste time looking for things.
  •  Make a schedule where you can plan in advance to ensure variety and balance.
  • Give yourself sufficient time to focus on high priority tasks or projects.  Set deadlines for yourself.
  • Use a daily “to do” list.  It helps to break down large tasks into manageable chunks.
  • Prioritize and eliminate the urgent.  Prioritize the list into A-B-C priorities.  “A” priorities are time critical, whereas “B” priorities are not yet time critical, but will soon become “A” priorities.  “C” priorities consist of everything else that needs to be done.
  • Consider your biological prime time.  Schedule important tasks when your energy levels are at its peak.  It is well known that we all have energy peaks and lows throughout the day.  Feeling sleepy, especially after a heavy lunch, is quite common.  Have a light lunch to combat sleepiness in the afternoon.  It is crucial to manage your natural highs and lows by ascertaining patterns in your energy levels and productivity.  This way, you can schedule tasks when your energy levels are at its peak.
  • Try to find a new technique each day to help save time.  Examine old habits for possible elimination or streamlining.
  • Monitor the time you spend watching television.
  • View “waiting time” as a “gift of time” to relax, or do something you otherwise would not have done.
  • Carry a note book or index cards to record ideas.
  • Regularly review your lifetime goals and identify daily activities that would further them.  Put up signs that would remind you of your goals.
  • When you tend to procrastinate on a particular task or project, try to ascertain the reason why you are avoiding the task and address it head on.
  • Swiss cheese approach – many people put off complex tasks – hoping to have more time for it at some later date – according to Lakein, you can get started at tasks like this right away – chipping away at what needed to be done with small chunks of time.  These small chunks of time were compared to holes in Swiss cheese.  With enough holes – the cheese either disappears altogether because the job is done or enough of it disappears to make the task seem more manageable.
  • Apply the 80/20 rule, i.e. there are certain activities (your 20 percent) that you do in your life that account for the majority (your 80 percent) of your happiness and outputs.

Additional time management tips include: (Jason Fitzpatrick, Alan Lakein, George Matyjewicz, John C. Maxwell and Yaro Starak, New York University):

  • Sleep – not excessively, but get as much as you need.
  • “Focus on today.  “Yesterday is history and tomorrow is the future.”  Don’t waste time regretting failures – rather build on successes.  Put past failure behind you.  The phrase “fail forward” means turning mistakes into stepping stones for success.  (Alan Lakein & John C. Maxwell)
  • Learn to say “No” to unimportant things.
  • Maintain a balance in your life!  We are all familiar with the expression, “all work and no play…”  Taking a breather from a project or task means you will be refreshed upon returning to work on it.
  • Reward yourself – celebrate the achievement of your goals, completing a job or task – no matter how big or small!  This will also contribute to balance between work and play.  Reward yourself by giving yourself “time off”.
  • Avoid being a perfectionist.  In Malaysian culture, only the gods are able to produce anything perfect, so whenever something is made, a flaw is purposefully left so the gods would not be offended!

  girl of mountain  “If we learn to balance excellence in work with excellence in play, fun, and relaxation, our lives become happier, healthier, and a great deal more creative.”  Ann McGee-Cooper (New York University)

Sources:

How to get control of your time and your life by Alan Lakein (1973)

Failing Forward: Turning Mistakes into Stepping Stones for Success by John C. Maxwell (2000)

http://www.nyu.edu/students/undergraduates/academic-services/undergraduate-advisement/academic-resource-center/tutoring-and-learning/academic-skills-workshops/time-management.html

http://lifehacker.com/5369774/energy-map-your-work-day-to-find-peak-productivity-windows

http://blog.gailgauthier.com/2012/03/time-management-tuesday-swiss-cheese.html

http://www.etailersdigest.com/resources/Specials/time_management.htm

http://www.entrepreneurs-journey.com/397/80-20-rule-pareto-principle/

http://healmynation.com/2011/04/

http://www.glennhager.com/2014/03/new-ways-to-express-you-faith/

http://www.wisn.com/money/19222592#!21eQ3

http://www.tezu.ernet.in/dmass/Genesis-master%20file/webportal12/exam%20blues.html

 

Spare a thought…

Spare a thought…

  “Wherever there is a human in need, there is an opportunity for kindness and to make a difference.”  Kevin Heath

It’s here!  Whether you feel ready for it or not, the past few days of cold and wet weather have shown us that winter has arrived!!!  Is that hail I saw just the other day?

Whether you see yourself as a “summer” or “winter” person (I must confess, I am the former), winter has its own magic, and it’s a comforting thought that after weathering a bitingly cold and wet day, we can go home, don our winter woollies while snuggling up to the warmth of a fireplace or heater, and savour bowls of hot soup, stews, hot puddings… and who can resist a slice of freshly baked bread with your favourite topping!

For many others, though, the thought of winter means a “battle against the elements”, and spending the next few months of winter trying to keep their homes warm and dry, in the hope of getting a good night’s sleep without the looming threat of a hazardous fire…or worse!  This picture, unfortunately, is a stark reality for many.

Every day we witness incidents reflecting our current economic climate – whether it’s the homeless guy rummaging through our garbage, the beggar on the street corner at the traffic lights, the growing number of people going hungry – is extremely disheartening.  Poverty indiscriminately affects all races.

So the next time you snuggle up with a cuppa, do spare a thought for those less fortunate.  It’s as simple as finding drop off points in your area for donations of a non-perishable food item, a blanket or an item of clothing.  It may seem like a small contribution, but it could mean so much more to someone else.

Thumbs up to the four students from the Cape Peninsula University of Technology who walked to raise funds for the “No Student Hungry” bursary fund.  Its unselfish acts of kindness like these that warm the heart and feed the soul. 

  Remember there’s no such thing as a small act of kindness.  Every act creates a ripple with no logical end.”  Scott Adams (1957).

Brrr… Keep warm…

Sources

http://www.randomactsofkindness.org/inspirational-kindness-quotes

http://citizensofbeauty.com/the-lifestyle/a-beautiful-thing-random-acts-of-kindness/

http://www.squidoo.com/randomactsofkindnessday

http://www.myloveforwords.com/random-acts-of-kindness-ideas-1-20-100-days-of-kindness/

 

 

For Free?!!!

 

“Who looks outside, dreams.  Who looks inside, awakes.”  Carl Jung

 

For Free?!!!

Recently I had a student approach Student Counselling for an appointment for an individual session.  Prior to the commencement of the session, the student enquired, “I’m just checking – I don’t need to pay anything for this session?”  My response, “It’s for free! No charge.”

 

Yes, students, psychological services offered by Student Counselling on the various campuses of the Cape Peninsula University of Technology, is absolutely free… and confidential!  Both full-time and part-time students are eligible for the services.

 

Student Counselling plays an integral part of a student’s journey to success.  So, if you are grappling with a personal or academic concern, we are literally, a telephone call away, or alternatively, you could drop by the Student Counselling unit on your respective campus and schedule an appointment.  Further information on contacting Student Counselling follows:

untitled1        CPUT Student Counselling contact details:             

Cape Town   (021) 460-3237

Bellville           (021) 959-6182

Mowbray       (021) 680-1574

Wellington     (021) 864-5201/5206

 

Sources:

http://virtualexcellenceretentionservices.blogspot.com/

http://www.inspirational-quotes.info/growth.html

http://raws.adc.rmit.edu.au/~e81843/blog2/?p=2177

 

 

 

 

 

 

 

Gratitude – life’s best kept secret!

penny-legate-baby-namaste1 “Keep a green tree in
your heart and perhaps a singing bird will come.” 
– Chinese proverb  

Gratitude – life’s best kept secret!

Psychology Today describes gratitude as “an emotion expressing appreciation for what one has – as opposed to a consumer-oriented emphasis on what one wants or needs”.

In modern day society we are constantly bombarded with messages of more, more, and more – more is better!  Thus, we have become fiercely competitive in our efforts to attain more wealth, more status, more power, and more accumulated possessions (along with it, more insurance!)

In today’s busy world, it is almost unthinkable to take a giant leap from the Ferris wheel of life, take it all in, and reflect on the here and now.  When we do this, we soon realize that the most important things in life do not come with a price tag… and one of these things is gratitude.

According to positive psychologists, mental health clinicians and researchers, cultivating a sense of gratitude can contribute to a more joyous and happy life.

Psychology professor, Chris Petersen, states that studies have shown that writing a gratitude letter resulted in long-lasting mood boosts to the writer.  Gratitude researcher, Robert Emmons, indicates that expressing thanks has a snowball effect, since once you start – you find more things to be grateful for.

Grateful thinking, in particular the expression of it to others, is linked with higher levels of energy, optimism and empathy (Psychology Today).

For those of you who are fans, celebrity talk show host, Oprah Winfrey, for many years on her show, advocated keeping a gratitude journal, by writing down five things every day that brought pleasure and gratefulness.   She believes that by acknowledging things you are grateful for, you become more receptive to the goodness in your life.

According to Oprah, if you don’t have anything to be grateful for, just be thankful for your breath!  By focusing on the good you have, and not the lack of it, increases the energy of gratitude.

So, go on, start your gratitude journal today, and see how your well-being and happiness increases – it may just transform your life!

“As we express our gratitude, we must never forget that the highest appreciation is not to utter words, but to live by them.”  John F Kennedy

gratitude5

Sources:

https://www.flickr.com/photos/hakuna-matata/2528448485/

http://www.oprah.com/oprahs-lifeclass/What-Oprah-Knows-About-the-Power-of-Gratitude-Video

http://www.huffingtonpost.com/oprah-winfrey/oprah-gratitude-thanksgiving_b_2171573.html

http://www.psychologytoday.com/articles/200602/make-gratitude-adjustment

http://www.psychologytoday.com/basics/gratitude

http://ideachampions.com/heart/archives/grateful/index.shtml

http://cottagebluedesigns.blogspot.com/p/joy-rising.html

http://www.brainyquote.com/quotes/quotes/j/johnfkenn105511.html