Author: Susan Countryman

Holiday Cheer!

It’s the most wonderful time of the year!  Everyone is wearing red and green, many of us are flocking to the stores (or Amazon) to buy gifts, and decorations are everywhere.  The holidays are here!

However, for some of us, the holiday time can be stressful.  We must think about hosting parties, buying gifts, and balancing our professional and social lives.  In addition, some of us might not have a big family or social group, so loneliness and isolation can be a concern.  It might seem that everything is happy go lucky, but some of us might be struggling.  We could use some support from our peers.

To make this a wonderful time of year for everyone, try these tips below to spread some cheer to your coworkers, friends, and family.  A small gesture of kindness can go a long way to making someone feel better. 

Give to your coworkers.    You see your coworkers everyday and interact with them.  They know about your life and your ups and downs.  A small gift such as coffee, lunch, or even a compliment goes a long way.  It will make their day and seeing their gratitude will make yours as well.

Take a moment to create a human (or furry) connection.  We can get so busy with work and life that we forget to connect with those who mean the most to us.  If you haven’t called a friend or talked to a family member in a while, see if you can find time to let them know you’re thinking about them.  Personally, my dogs are always looking to connect with me, so I find time to let them know I appreciate them with treats and belly rubs.

Smile more.  I’ve been told that I have a serious face when I’m concentrating, but in fact I’m smiling and happy go lucky inside.  I’m just so focused that it seems like I’m scowling.  Smiling releases endorphins and makes you much more approachable and likable.  Even if you’re passing by a stranger, a small smile can brighten someone’s day.   And most importantly, yours!

Spread “good gossip”.  We all know what bad gossip is.  At times we can be judgmental and criticize others for their wrongdoing.  “Good gossip” is the opposite, as we’re acknowledging the good and positive actions of others.  When word goes around and people hear good gossip about themselves, it can raise spirits and boost morale in the workplace.

I wish you all a happy, healthy, and safe holiday and New Year.  See you in 2023!

Family Gatherings

Gobble gobble and Happy November!  We all know that special holiday is coming up.  It’s the holiday with orange pumpkins, cold weather, and plenty of desserts to go around.  Yes, you guessed it!  It’s Thanksgiving! 

To me, Thanksgiving is all about spending time with people you love, sharing delicious food, and making special memories with great company.   If you’re looking to enjoy this holiday to the fullest, the tips below should help make this Thanksgiving a memorable one.  Just don’t forget the peach cobbler and mashed potatoes when you visit your in laws! 

• Put electronics away. It’s very easy to get distracted with the news, social media, and the most current football scores.  These distractions can prevent us from being truly present with the people we care about the most.  So, instead of looking down at your phone, look at the person right in front of you.  Talk to them and observe their body language.  Listen to their words deeply.  Being with them fully will make your interactions much more meaningful.   
• Express your gratitude: At times we can take people for granted.  For example, our parents are only a phone call away, yet we can get lost in our lives and forget to tell them how much we appreciate their support.  Tell your loved ones that you care about them and if there is someone you haven’t spoken to in a while, let them know you’re thinking about them.  Small words can go a long way to make someone feel loved and appreciated.

• Everyone matters. Yes, EVERYONE matters!  Whether it’s your distant relative from the east coast or a cousin you haven’t seen in a while, make that person feel welcome and at home.  A simple “how are you” or “what’s new” can help build bridges and connect you both.  In addition, my dogs (I have 3!) mean the world to me, even if they’re not human.  Furry pets are always there for us, so everyone in your extended family should receive love.
• Sweets and carbs in moderation: Eating lots of carbs can lead to a bigger waistline, so it’s all about moderation.  I’m not saying to cut them out completely but enjoy them without overindulging.  Have a small bite and then try to stick to other foods that aren’t super high in carbs.  In addition, if you have too many carbs, you may start to feel sleepy and tired, and you won’t be your best when you’re playing Pictionary and Scrabble against your family and friends.

I hope you all have a great Thanksgiving and take some time for yourself to recharge and reconnect.  

Walktober

Happy October!  Can you believe we are already in the Fall?  The leaves are starting to change color and the weather is (finally!) becoming cooler.

With the temperatures dropping, now is the time to enjoy the outdoors before it gets too hot.  One of the best things to increase our physical activity without going to the gym is walking!  Walking has tremendous benefits, which include improving your cardiovascular endurance, reducing stress, while simultaneously energizing your mind and body. 

Throughout life I’ve come to think back to this quote, and it still resonates with me to this day.  Life can throw obstacles in our path, and it might seem like we’re constantly on the grind trying to survive.  Sometimes we can feel overwhelmed and frustrated because life doesn’t go our way.  Like difficult events, rain is normally associated with sadness, grief, or despair.  The challenges and obstacles in life, like the rain, can seem like it pours and pours without end in sight.  Sometimes it seems like we can’t even catch a break when we’re pushed to our limits. 

Although we can’t change life’s events, one thing that we can change is our outlook on life and adopt an attitude of gratitude.  Gratitude is a positive emotion in which we express thankfulness and being appreciative to life’s events, even during difficult times.  Studies show that practicing gratitude can help people feel positive emotions, savor good experiences, and build strong relationships.  

If we look at the rain and our perspective, we can adopt gratitude with our perception of rain and our association with it.  For example, the sound of rain is peaceful and therapeutic.  Rain is essential for supplying water and feeding plants, so it’s a natural part of existence.  And finally, we know that if it does rain, the sun will eventually burst from the clouds, and afterwards a beautiful rainbow will form.

Below are some tips on how to practice gratitude daily.  Just know that a little practice can go a long way to shifting how we think and feel.

Start a gratitude journal: 

One of the easiest ways to start a gratitude practice is to create a gratitude journal.  You can have prompts such as what went well today, name 3 things you’re grateful for, or who in your life can you express gratitude towards?  Writing it down will help you remember what you already have, and what we already have is more than enough.

Reframe difficult events and find opportunities for growth: 

I don’t disagree that life is hard and difficult at times.  However, I’ve noticed that I’ve personally grown the most during challenges.  Whether it was graduating college, buying my first home, or learning how to play a new sport, all of these events shaped me to who I am today.  Consequently, think about an event that has given you discomfort and see if you can find a learning lesson from it.

Express gratitude to others: 

Finally, research shows that when we express gratitude towards others, both you and the person demonstrate positive emotions and feelings.  Doing small gestures such as telling someone why you’re thankful for them or giving someone a genuine compliment will do wonders to making someone feel good.

I wish everyone a great day and I’m thankful you are reading this!