Wellness for Administrators

Updated March 2, 2008

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Stress Management Techniques
to Beat Procrastination
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Learn how to relieve stress by taking control of your time.  The key to being in control of your stress at work is not so much about how you deal with the stress situation, but more about how you arrange your time use to get everything done - and stay in control of your emotions.

Do you have too much to do, too many ideas, and an abundance of calls and emails to return?  Do you feel overwhelmed and just don't know where to start?  Do you sometimes doubt you abilities and hence put off making client calls?  Do you tackle the easy tasks first and try to avoid the big, complicated jobs? If so, then you are a covert procrastinator...and it is probably taking huge chunks of time, energy and productivity away from you each day!  People procrastinate for one key reason - they fall into the trap of making emotional decisions instead of logical decisions.

An emotional decision to do task 'A' over task 'B' is based on what will make you feel good in the moment.  It is a bit like grabbing a chocolate bar because, even though you know it is unhealthy and stacks on the weight, you know it will taste good and make you feel happy for the moment.  A logical decision is based on 'what needs to be done' with very little regard for what will make you feel good or happy.

The stress of avoiding doing something that you need do creates tension and distraction.  You will not be able to relieve stress if you are running from your responsibilities.

Avoiding calling clients, hiding from big projects, resisting setting clear financial goals and sticking to them, etc., are emotional decisions because these tasks don't necessarily feel good to do - in fact they are often confronting, intense and stressful.  If, however, you are always making your decisions based on you emotions and 'how you feel' or whether you 'feel like doing it', you will never get the work done or drive your business effectively.

Procrastination is simply the emotional excuse to avoid doing something that doesn't feel good or fun.

It is time to stop letting your emotions rule your life and start practicing making logical decisions if you want to take control of the pressure and stress in your life.

All children have choice without responsibility.  The maturation of a child is when they are given choice with responsibility.  To become resilient to pressure, you need to be able to get past your emotions and do what needs to be done - irrespective of how it 'feels'.  Procrastination is childish, irresponsible, and stupid.

Here are 5 tips on how to stop procrastinating:

  1. Act fast

    Get out of your head and emotions and into your body and start DOING.  Most people are action impotent because they are busy feeling overloaded and overwhelmed that they don't actually do anything.

    Chunk down and act frequently.  Stop talking about the problem to other people and stop thinking about the problem in your head - and start doing.

  2. Drop the story

    You are so used to giving your excuses that you probably don't even hear them anymore.  The more reasons you tell yourself that 'it all feels too hard', 'I don't have enough time', 'I just don't know where to start' - that more this will become true for you.  Your body responds to your mind's potential.  If you make something feel that it is too difficult - then your body will not push itself to do it.

    There was a story of a man who delivered meat to butchers early in the morning.  Each day as he got into the back of his freezer truck to take the meat out, there was always a fear in the back of his mind that his truck door would slam shut and he would be stuck inside and freeze to death.  It was a thought that bothered him everyday.

    Early one winter's morning, on his first delivery of the day, he had parked in a side street next to the butcher's store.  As he began to unload the truck he heard a heavy storm wind hit the side of his truck.  Before he had a chance to react, the safety latch on his door broke and slammed shut and he became trapped inside he truck.

    Some time later he was found, but unfortunately he had already died.  He had frozen to death - his blood had frozen in his veins....but the freezer in the truck was turned off.  Through the fear in his mind he had 'thought himself to death'.

    In the very first session, one of my coaching clients discovered that the reason she was experiencing so much conflict and tension at work was because she was blaming other people for her problems and using excuses (stories) to avoid taking action.  A powerful insight. [1]

    What story are you running in your head?

  3. Act 'As if'

    Can you think back to the first time that you rode a bike on two wheels all by yourself? Every since that time you have been able to get onto a two wheel bike and ride it without any help.  You didn't think about whether you could do it or not - you just did it.  You knew you could do it so you did it.  There was no doubt because you acted 'as if' it was definitely possible.

    Research has found that feeling overloaded and stressed out can bring on self doubt [2]

    If you approached your work as if everything was definitely possible and removed the doubt, you would achieve a lot more.  Again, your body simply responds to your mind's potential.  Drop the doubt and act 'as if' everything is possible.

  4. Focus on productive activity

    What is the most productive use of your time? Is it answering emails, forwarding on jokes, calling new clients, doing billable jobs, sitting in meetings, etc.  Are you making emotional decisions on what you want to do first, second, and third based on what 'feels good' or what is easy to 'knock off' quickly.  If you are in the field of billable hours, how much time are you wasting in replying to emails, taking interruption phone calls, or dealing with issues that are non income producing.

    Stop procrastinating by doing the easy, non core/income producing tasks.  Focus on the important stuff first - the work that is critical to get done first and fit everything in around that.

  5. Clean up - Set up - Get up

    Are you working amongst a pile of papers, folders, and stacks of miscellaneous things in your office?  You probably feel overwhelmed just sitting in your office looking at all that stuff!  Get in early, stay back late, come in on a weekend - just do what you need to do to clean up the mess.  Your mind can't focus well in a cluttered space.

    'But I know where everything is in my pile' I hear you protest.  Rubbish!  This is just an excuse not to take control of your time and space.  Don't get comfortable with clutter.  Create clarity by cleaning up.  Get rid of the visual overwhelm.

    Next, get set up - write your lists and agendas to get through...but do it from a clean space.  Then, you can get going and get busy doing your work.  Most people do this in reverse and wonder why they are feeling stressed out and overloaded - they get busy, then try to make a list/agenda, and then find themselves in a mess which never seems to go away.  Be smart - clean up, set up then get going.

REFERENCES:
[1] www.bouncebackfast.com/coaching_life_skills.html
[2] http://www.shreveporttimes.com/apps/pbcs.dll/article? AID=/20060510/LIVING0404/605100348/1004

Michael Licenblat B.Sc. (Psych) is a Resilience Expert who helps people in business bounce back fast from pressure, stress and burnout in their work and life.  He is the author of 'Turn Stress into Energy & Enthusiasm'.

To download his special report on the 'Seven ways to prevent yourself becoming Stressed-Out, Over-Worked, and Run-Down', visit:  http://www.StressManagementSuccess.com
Build bones with Strength Training
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FitSmart Jorge Cruise

Everyone knows strength training builds muscle, but did you know it also can also help strengthen your bones?  Researchers from the University of Arkansas analyzed a six-year, nationwide study that compared the effect of different activities on women's bone density.  The results revealed that "weight-bearing activities" like strength training and yardwork were linked to bone health, while activities such as swimming and jogging were found to have little effect on bone density.

"Weight-bearing exercises exert force on the bones," says lead researcher Lori Turner.  "Like muscles, bone responds to force by growing.  Muscles get larger; and bones become more dense."

People start to lose bone density between ages 30 and 40, so maintaining bone strength is beneficial for all.  Of course, getting the recommended amount of calcium for your age is crucial.  But also try picking up some dumbbells or spending a little time working in your garden to improve bone strength.

Reprinted in original format with permission from USA Weekend

New Guidelines for Physical Activity
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Joint Release from the American College of Sports
Medicine and the American Heart Association
Thomas B. Gilliam, Ph.D.

The American College of Sports Medicine (ACSM) and the American Heart Association (AHA) released in August 2007 new recommendations for physical activity to promote health.  The recommendations are divided into two groups-those for healthy adults under the age of 65 and those for healthy adults over the age of 65.  These recommendations don't apply to individuals with chronic health conditions.

Here are the recommendations for healthy adults under the age of 65:
  • Do moderately intense cardio activities 30 minutes a day, 5 days a week, or
  • Do vigorously intense cardio activities 20 minutes a day, 3 days a week, and
  • Do 8 to 10 strength-training exercises, 8 to 12 repetitions each exercise, 2 times a week

Here are the recommendations for healthy adults over the age of 65:
  • Do moderately intense aerobic exercise 30 minutes a day, 5 days a week, or
  • Do vigorously intense aerobic exercise 20 minutes a day, 3 days a week, and
  • Do 8 to 10 strength training exercises, 10 to 15 repetitions each exercise, 2-3 times a week, and
  • If you are at risk of falling, perform balance exercises, and
  • Have a physical activity plan

Why are these new recommendations so important?  They address improvement in functional health.  This means improvements in crucial areas such as body weight, blood pressure, blood lipids (cholesterol, triglycerides, HDL, and LDL), blood glucose, and heart health.  If weight loss is your primary goal, you should increase your daily activity to 60 to 90 minutes of light to moderate activity.

What is considered moderate activity? Moderate activity is strenuous enough that you break a sweat but you can still carry on a conversation.  Moderate activities include brisk walking, swimming, biking, hiking, team sports such as playing basketball or soccer, and various household chores such as vacuuming, cutting the lawn (walking), gardening, and similar types of physical exertion.

Moderate and intense aerobic activities should be done in addition to your daily living activities.  Note that more strengthening activity is recommended for those over 65 because of the loss in muscle mass that normally occurs after this age.  Among other effects, loss of muscle can impact balance.  Maintaining good balance is critical in preventing falls.  This makes strengthening activities no less than essential for this age group.  Remember! These are minimum requirements.  Younger individuals can do strengthening activities more than two times a week and can begin engaging in balance activities as well.

Over 65?  Consider working with a health/exercise professional to design a physical activity program that is safe for you--and within the recommended guidelines.  For more detailed information on how to get started, check out Move It.  Lose It.  Live Healthy: The Simple Truth About Achieving & Maintaining a Healthy Body Weight.

Works Consulted
Haskell, WL, Lee, JM, Pate, RR, et al.  Physical Activity and Public Health: Updated Recommendation for Adults from the American College of Sports Medicine and the American Heart Association.  Medicine & Science in Sports & Exercise.  2007; 8:1423- 1434.  Nelson, MR, Rejeski, WJ, Blair, SN, et al.  Physical Activity and Public Health in Older Adults: Recommendation from the American College of Sports Medicine and the American Heart Association.  Medicine & Science in Sports & Exercise.  2007; 8:1435- 1445.

(c) 2007 by Move It.  Lose It.  Live Healthy., LLC 9/8/2007

Spring Time and Health Tips
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With the holidays over and spring just around the corner, we would like to offer this month's wellness article as guidance to getting back to healthy lifestyles.  We are certainly aware that the tips provided were originally written for the beginning of the 2008 year.  However, in Nebraska as we start to observe the signs of spring and will be able to participate in more outdoor activity, this information coupled with increased activity will help you to accomplish your wellness goals.  Nutritionist Marilyn Gordon of Nova Southeastern University provides this article.

Make A Great 2008! Seven Tips to Start the Year off Fresh

By Marilyn Gordon, M.S., R.D., L.D./N.NSU Nutritionist
One of the best ways to begin a new year is to clean out the refrigerator and pantry of all of the leftover holiday items.

Now, start the year off fresh with:

Fresh fruit:  Some of the best choices are all types of berries, apples, bananas, and pears (all organic if available).  These provide fiber, antioxidants, and phytochemicals naturally.

Fresh vegetables:  All of them are great but strive for a varied mix of colors when making your selection; orange, yellow, green, white, purple, and red.  Mix it up with some of your vegetables raw and some lightly steamed or cooked.  Again, these are excellent sources of fiber, vitamins, minerals, antioxidants, and phytochemicals.

Fresh, unprocessed protein foods:  Fish, poultry, and lean red meat.  Buy wild fish, poultry without hormones (free range if possible) and organic meats.  These foods mainly provide protein, iron, and zinc, but also many other nutrients.

Make it a point to get some fresh air everyday.  The easiest way is to park far away from your destination and also walk during your lunch break.  Plan a weekend outing outdoors instead of hibernating inside.  Sunlight is important for Vitamin D production.  Recent research suggests that many individuals residing in the United States, even in the southernmost states, have sub-optimal Vitamin D status.  Discuss this with your healthcare provider.

Try a fresh approach to your workout.  Change the time of day, location, or type of exercise.  Try out something new like spinning or yoga in a heated room.  Find an exercise buddy for motivation and support.  A new outfit can be motivating also.

Make your snack choices fresher by choosing fresh fruit and nuts over processed, salty chips.  Nuts in their natural state also make a great snack providing protein, healthy fats, and satiety.  Some of the healthiest are almonds (Vitamin E) and walnuts (Omega-3's) Just be careful not to over do the portion size.  A serving is 1 ounce or approximately 23 almonds.

Feel fresh and rested during the day by getting more sleep.  Everyone is different but generally six to eight hours is required.  New research is showing the relationship between sleep cycle disruptions, cancer, and obesity.

How to Implement a Worksite
Wellness Program
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By Roy Hunter, Blue Cross Blue Shield of Nebraska

The main causes of sickness and death in the U.S. are all lifestyle related (e.g., tobacco use, physical inactivity, and poor nutrition).  These factors cause the diseases that are the driving force behind rising healthcare costs such as diabetes, heart disease, and cancer.  By empowering people to change their behavior, they can reduce their risks for these conditions, and, therefore, reduce healthcare utilization and costs.

But lowering healthcare costs alone is not the only reason to bring wellness to the worksite.  An even greater reward comes from the change in productivity and engagement seen when employees become healthier, more energized members of the organization.  The return on investment is substantial.

Although there is no single approach to wellness that will work at every worksite, there are seven benchmarks that are inherent in wellness programs that consistently produce positive results.  These "Seven Benchmarks to a Well Workplace" were developed by the Wellness Councils of America (WELCOA), an Omaha-based non-profit organization dedicated to promoting healthier lifestyles for all Americans -- especially through worksite health promotion.

The "Seven Benchmarks to a Well Workplace" are:

  • Capturing Senior Level Support
  • Creating Cohesive Teams
  • Collecting Data
  • Crafting an Operating Plan
  • Choosing Appropriate Interventions
  • Creating Supportive Environments
  • Carefully Evaluating Outcomes

The Well Workplace process provides a roadmap that can be used by a school administrator to develop and implement a results-oriented wellness program for administrators and their respective districts.  Rather than randomly jumping in to a series of wellness programs, the Seven Benchmarks will guide an organization through a strategic planning process that will lead to a healthier, more productive, and highly engaged workforce.

According to WELCOA, more than 1000 companies across the U.S. have adopted the Well Workplace model. Blue Cross and Blue Shield of Nebraska (BCBSNE) followed the "Seven Benchmarks to a Well Workplace" and received the Platinum Well Workplace Award from WELCOA in 2007.  The Platinum Award is recognized by national health promotion experts as the highest standard for evaluating worksite wellness programs. BCBSNE is extremely proud to be the first Nebraska-based health insurance company to achieve Platinum status.

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