Tag Archives: Take a Break

Shove that to do list

The week-end cometh. Shove your weekly to do list in a drawer and make a Take a Break List that includes some of the Twelve Daily Emotional Fitness Exercises.

EMOtional Fitness Tip of the Day

Don’t apologize for what you don’t get done.  Celebrate what you have done by taking a break and adding me-time, family and friend time, thinking about what matters time, quiet time, and Be With Beauty time to your Weekend Must Do List.

STAY STRONG

Breaks from to do lists, breaks from what you must do, even something as small as getting out of your chair and stretching, keeps you emotionally strong, what is meant by Emotional Fitness or Emotional Intelligence.

Be With Beauty Breaks can be completed in a minute or less.  If you haven’t learned that Easy Emotional Fitness Exercise read this and learn how. 

Sharing and caring also keeps you strong.  Thank you for all you do to make our world better, you make a difference.

Katherine

FINDING TIME FOR YOU

Get ready for some time off.  Feeling like a hamster who can’t escape his exercise wheel?

Man on a hamster-wheel

Try this from advice from  of the people I read when I need a laugh.

Good Advice For The Overwhelmed | The Laughing Housewife.

Here’s a quote:

I’m feeling overwhelmed so I am going to follow the excellent advice my friend Pam always slaps me around with when I’m riding the crazy train:

What is the smallest thing I can do?

Doing a small thing is doable, manageable, possible; it allows me to do one thing, one time.  I can cope with that.

Emotional fitness tip

Small breaks matter. Long breaks are best, but learning to take smaller breaks makes a difference. A number of Emotional  Fitness Fitness Training ‘s exercises provide you with a mini break.  Moreover, all exercises begin and end with a Calming Breath which is the smallest break one can take. What are the other mini break exrcises? Remembering what matters, small acts of kindness, practicing gratitude, honoring past gifts, valuing all you do, and observing the now.

My free introduction to the Twelve Easy Emotional Fitness Exercises teaches you how to take a Calming Breath as well as what is meant by Be With Beauty.

Stay Strong

Learning to take mini-breaks takes a bit of practice, but pays big dividends. If you do not already have beauty spot scattered around your house, take a half hour in the next day or two to create some.  Remember such spots can be as small as a sea shell.

If you like my efforts to share knowledge, subscribe to my Emotional Fitness Training newsletter. See the sidebar. If you think my words might help another, particularly a parent of a teen, share. Sharing in caring.

Finally for all you do to support me and to bring kindness to our world, thank you.

Katherine

EFTI NEWS

One: The newest of EFTI’s  eBooks will be out in the next week or two.  The title? Know Your Feelings: Become A Feeling Detective.  The book is not about why your feel something. That is the stuff of  the psychologists and it matters. But in order first things first; you have to know what you are feeling, and that is not as easy as you thing.  Feelings are signals and can get crossed, blocked out, mis-interpreted, or mixed. Becoming a feeling detective means becoming aware of when a feeling visits, knowing how to accurately name feelings and to keep track of which feeling wants to control you so you can control it.  This will probably be one of the least popular of EFTI’s Books, but is definitely one of the most important.   Until you can accurately identify what you are feeling, you be at the mercy of all feelings.

Two: I am working on the next Emotional Fitness Training Newsletter. Sign up using the sidebar.

Three: I am learning to use Google Hangouts.  Why? I miss the contact with people and hope eventually to use them as a place I can run some Emotional Fitness Training groups, provide some training or coaching.

FREE BOOK for parents

If you are parenting a teen, take advantage of the free offer of my eBook When Good Kids Have Sex. You do not need a kindle to read it, you can use’s Amazon Kindle app to download it to your computer or cell phone.

DISCLAIMERS

The first and most important: Emotional Fitness Training is a self-help, knowledge sharing, coaching program. It is not therapy. Nor does it replace therapy when therapy is needed. If the exercises and support provided here do not help you gain control of negative feelings, is needed. Support groups, coaching, and therapy are other paths to emotional fitness.

Anyone with suicidal thoughts, thoughts of harming other people, or who engage in dangerous out-of-control behaviors needs professional help. Anyone with serious suicidal or homicidal plans need an immediate psychiatric evaluation. Call a suicide hot line if you are unsure of where or how to get help. Suicidal hotlines USA. Life can be better.

The second: I have dysgraphia, a learning disability that peppers my writing with mis-spelling and punctuation errors. All my books are professionally edited. Not so my blog post. Although I use all the grammar and spelling checks, mistakes slip by. If they bother you, seek another source of support for life’s less savory moments. Life is too short to let problems you can avoid irritate you.

TAKE A BREAK FROM ANGER AND HATE

A post about letting go of hate and anger. As the sages note staying angry, being full of hate is a hot coal that burns you more than those you hate. MLK TEMPLATE

Emotional Fitness THOUGHTS 

We all get angry, even the Dali Lama knows the feeling.  At least I suspect so, but he has had a life time of training to keep it in its place.  Anger should prod us to right wrongs, but not by warring or assaulting others unless we or others are being physically attacked.

The Behaviorists say anger is the interruption of a response sequence.  You want to do something, but cannot.  The Cognitive Theorists add the thought that not getting what you want creates un-certainty aka anxiety, a painful emotion that we try to avoid by casting blame.  If we blame ourselves, we are visited with depression.  If we blame another or a group of others anger grows.

EMOTIONAL FITNESS TIPS FOR COMBATING ANGER and Hate

Anger turns to hate when it is held too long in our hearts and brains; letting go of anger is essential if we and the world are to find peace.  The Feeling Management experts all say “Disobey negative feelings.”  To disobey is to the opposite of what the feeling urges.  Anger urges hurting and fighting. The opposite is caring and kindness.  Not easy, but within everyone’s reach.

Tip one: Obey the feeling management experts.  Express your anger, but in ways that go against the urgings of anger and its cousin hatred.

Tip two: In order to act against what anger and hatred urge, the first step is to realize and acknowledge to yourself what you are feeling. Denying feelings does not work. Recognizing what you are feeling helps prevent the build up of their power.  Some even suggest greeting them by name.  “Hello anger, I see you are visting.”

Tip three:  As soon as you are aware of anger or hatred start self-soothing. Taking a Calming Breath, using calming self talk, consciously tense and relax your body.

Tip four: When you feel the power of anger fading,  practice kindness.  Do something caring for the person you are angry at.

Tip five: Learn and practice the skill of forgiveness.  More about that in the EFT post, but for now, it is enough to add this to your calming self-talk.  “I forgive and am forgiven.”

Tip six: Remember what matters.  Anger not only destroys your peace, but can destroy the relationships that matter the most to you.  One of the keys to staying strong is having a strong support system.  Maintaining caring relationships is more important than anger which will come and go if you let it.

other emotional fitness ways to combat anger

Anger is part of life, but like every feeling it can be managed. My free E-book  about  the Daily Twelve Emotional Fitness Exercises gives you more tools for taming anger.  The constant practice of kindness is one of those exercises and that works best if you practice it for the good feelings that can grow in you whether someone acknowledges or repays your kindness.

You can be kind to me now, by liking, commenting, or  sharing these posts.  These are acts of social media kindness, easy to practice, and rewarding.   So be kind to me and all your media friends. I promise you will be repaid.

Katherine

THE USUAL PROMOTIONAL STUFF

All my books are available  at Katherine Gordy Levine on Amazon

Visit me at: Emotional Fitness Training on Pinterest  or if you are a parent at my When Good Kids Do Bad Things Facebook Page.

DISCLAIMER ONE: EMOTIONAL FITNESS TRAINING IS NOT THERAPY.

Even the most learned researchers and therapists quarrel about much.  Take their advice and mine carefully.  Don’t just listen to your heart, but also think; don’t just think, listen to your heart.  Heart and head working together increase the odds you will find useful advice amid all the promises and hopes pushed at you be others.  As others have noted, take what seems useful, leave the rest.

DISCLAIMER TWO: FORGIVE MY GRAMMATICAL ERRORS

If  you need perfect posts, you will not find them  here;  I will understand if you don’t follow, like or share what  like me.  Not only am I dealing with an aging brain, but all of my life,  dysgraphia–a learning disability has eaten my energy and diminished my productivity.   Some of my posts might be peppered with bad spelling, poor punctuation, and worse words that make no sense.  If  you want to hang in with me, thank you; you are kind. If a post doesn’t make sense or bugs you too much, try reading it a few days later.  Often I catch the worse mistakes when I read the post after a few days.

TAKE A BREAK FROM HAPPINESS, TRY QUIET

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The last of this weeks theme which is to stop pursuing happiness and be happy with all you have been given. Today, find some time for quiet, it is one of the paths to what matters.

Emotional Fitness THOUGHTS 

Our lives are full of chatter, most of which it someone else’s efforts to persuade us to do things their way.  Too much of the chatter lies within as negative self-talk or messages.

Fact: No one is two busy to find time to break away from the noise and chatter;  we just think we are.  Like the Mad Hatter in Alice In Wonderland we are rushing in far to many directions.

EMOTIONAL FITNESS EXERCISE

I know for many of you, the thought of meditating sends “I can’t” messages running through your brain.  It does mine, which is why I developed the OMM or what I call the one minute meditation.  The more you practice this quick break from stress, the stronger it grows.  You start by taking a Calming Breath.

Often you are told to take a deep breath to calm yourself.  Helps but learning to take a Calming Breath helps more. Here is how to take not just a deep breath, but a Calming Breath:

Breathe in slowly to a count of five.  Hold your breath for a count of five. Breathe out slowly to another count of five. As you breathe out, say a silent “Ahhhhhh. Smile softly.

As you are taking that first Calming Breath, imagine a strong force is going to gather up all your negative energy as you breathe in.  Help this force by tightening all your muscles beginning with your toes and moving up one set of muscles after another to your head.  As you hold your breath, keep the muscles tight; then as you breathe out; let the negative energy drain away as you slowly and consciously relax each muscle group. 

After the Calming Breath, continue breathing as you normally do. Don’t worry about the thoughts that try to capture you.  Watch them come and go as they will.  If thoughts become too intrusive, take another Calming Breath and repeat a countering slogan.  Two of mine are “Now is not forever” and “It is all all right.”

After a minute or two, take another Calming Breathe and go about your day.

This won’t work at first and not if you are already racing through your over wrought “To Do List.”  So practice it first a night as you are winding down for the day.  It might just help you fall asleep a bit more easily.

STAYING EMOTIONALLY FIT

Click here for my free E-book about  the Daily Twelve Emotional Fitness Exercises.  It has several exercises designed to help you enjoy small pleasures.

Liking, commenting, sharing are acts of social media kindness and very easy to practice.  So be kind to me and all your media friends. I promise you will be repaid.

Katherine

THE USUAL PROMOTIONAL STUFF

All my books are available  at Katherine Gordy Levine on Amazon

Visit me at: Emotional Fitness Training on Pinterest  or When Good Kids Do Bad Things Facebook Page.

DISCLAIMER ONE: EMOTIONAL FITNESS TRAINING IS NOT THERAPY.

Even the most learned researchers and therapists quarrel about much.  Take their advice and mine carefully.  Don’t just listen to your heart, but also think; don’t just think, listen to your heart.  Heart and head working together increase the odds you will find useful advice amid all the promises and hopes pushed at you be others.  As others have noted, take what seems useful, leave the rest.

DISCLAIMER TWO: FORGIVE MY GRAMMATICAL ERRORS

If  you need perfect posts, you will not find them  here;  I will understand if you don’t follow, like or share what  like me.  Not only am I dealing with an aging brain, but all of my life,  dysgraphia–a learning disability has eaten my energy and diminished my productivity.   Some of my posts might be peppered with bad spelling, poor punctuation, and worse words that make no sense.  If  you want to hang in with me, thank you; you are kind. If a post doesn’t make sense or bugs you too much, try reading it a few days later.  Often I catch the worse mistakes when I read the post after a few days.