Harmonize Fitness
Harmonize Fitness



How to deal with challenges while keeping stress low


We all face challenges and in fact we need some challenges in our life, those positive challenges help us grow and achieve things we first thought were impossible, that´s what life is about facing challenges and achieving our full potential but there are some challenges that will increase stress and can cause problems in all areas of our lives. Those unhealthy challenges are the ones we´re going to talk about today.

It doesn´t matter if we have a 9 to 5 job or if we decided to start our own business or if we are still at school we will face some challenges every now and then, maybe our teacher let us a huge project that represents a huge challenge or our boss chose us as leaders of a project, starting a business also represents a huge challenge and it doesn´t stops there, we can add to this accidents, injuries, diseases, health issues physical and mental, new home, new school, grief, divorce, unemployment, death of a loved one, etc.

The way we respond to each challenge is what determines if it has a positive or negative impact on our health and life, in most cases any challenge that aligns with our purpose or is related to something we love or enjoy then it´s easier to have a positive attitude and mind-set which leads to a positive result, when we face a challenge with the right mind-set knowing that it will help us grow mentally or emotionally or professionally maybe all of them we are opened to more opportunities and we find more solutions.

Every time we set a goal or start a new project we know we will face challenges but knowing that we´re working on something we love, something we enjoy and care about make all those challenges easier to over come and makes the process more exciting.

When we face a challenge that is unrelated to our interests, we don´t like anything about it, there´s nothing we enjoy, it doesn´t align to our purpose or values then every challenge gets more complicated we close ourselves to opportunities and we only see block roads. If there´s nothing that motivates us towards an end result then we won´t have the right mind-set to get over all the challenges and the chances of us failing increase.

All challenges are opportunities to grow, we can learn from failures or we can give up we can find opportunities or we can only see block roads, what determines this is if whether we´re able to find a positive result after completing a challenge, is it aligned to your purpose, to your believes and values? Do you care about it? Is it something you´re interested in? When we´re at school there are lectures or classes tat we´re not really interested in them but we need to take them and those represent a challenge that can lead to stress, since we´re not interested in them it´s harder for us to stay motivated, this also happens in any job where you need to do a project or activity you´re not interested in and you don´t like which makes it really harder to work on it.

What you can do is be patient, the best option is to do something you enjoy doing but for most of us is hard so patience is key. Set small activities you can get done in 45 minutes and work in intervals, concentrate on one activity for 45 minutes and take a 10 to 15 minutes rest. Try to find out something positive you can learn from it, do not stress, let go of all anger, resentment and negative emotions and focus on facing the challenge with a more open mind so you can be opened to more solutions.

When it comes to accidents, injuries, health, death of a loved one you still ne patient, do not over react, practice breathing and meditation exercises to stay calm, write in a piece of paper all your negative thoughts and emotions, let go of all the anger, resentment, injustice and burn that paper when you´re done. Be more optimistic, this means that you accept that things are going bad right now, you accept you´re facing a challenge but you know you´re going to make it pass this challenge, you know that in the future some days, weeks, or months from now everything will be great. Take it one day at a time, what can you do to face this challenge the best way possible? What can you do now to start making progress in a positive way? It can be as simple as breathing.

Let us know by leaving a comment below and on Twitter how do you react to challenges? Do you get stressed and anxious?

If you know someone who could benefit from this post please share it with them and don´t forget to follow us on Twitter.



How to use meditation to reduce stress

00 Intro

Most of us live very stressful lives, we wake up every morning and follow the same routine every day, some of us get up late and try to arrive on time to our job to work with people we don´t feel comfortable, doing something we don´t like and leading with a boss that doesn´t care about us.

Doing something you don´t like with people you don´t feel comfortable and dealing with a boss who doesn´t care about you creates stress plus the stress from traffic, paying the bills and other worries we all have leads to a life of chronic stress. This leads to a lot of health problems, but fortunately there are ways or strategies you can use to lower stress.

If you´re living this kind of life one of the best steps you can take is quit your job and find one where you love what you do or start something yourself. I know this is impossible for most people so in this case you can use meditation as a tool to help you manage stress.

Different types of meditation had been practice for thousands of years, it´s not clear where and when it began and why, most of them used them as a practice to train the mind, to center, to calm the mind, to bring calmness and tranquility, to live in the present.

You may have heard of different types of meditations, some of them are:

Guided Meditations.- You can download some of this where you start by focusing on your breathe and relaxing your body and slowly you start visualizing different images on your mind depending and you need to use your sense while keeping the image of your mind like smells, colors, textures.

Mantra Meditations..- You repeat a word or phrase in your mind or low voice, this helps you stay focus on your breathe and the word or phrase you are repeating and since you have something to work and focus on it´s harder for your mind to start to wander.

Mindfulness Meditation.- Here you focus on your breathe and keeping your body and mind calm and relax, in this case it´s easier for your mind to wander. You want to increase awareness and stay in the present.

Some benefits of meditation are:

1.- Reducing negativity

2.- Reduce anxiety

3.- Reduce stress

4.- Focus on breathing

5.- Focus on the present moment

6.- Increase awareness

7.- Calm and relax your body and mind

8.- Improves sleep

9.- Improve concentration

Mindfulness meditation is one you can start practicing right now, because you don´t need any guidance or mantra in the only thing you need is find a place that is quite, take a seat (I recommend seating on the floor), close your eyes and bring all your attention to your breathe, take a deep breathe in, hold it for a couple of seconds and let it out slowly, while you do this slow breathings relax your body, imagine all muscles of your body relaxing. As you do this you´ll find that your attention and your mind starts to wander, this is fine, do not judge or get obsessed or angry with your thoughts and your mind wandering just the moment you are aware of it bring your attention back to your breathing. This all you need to do to start your meditation practice, you can start with 5 minutes and increase the time. With time you´ll be able to make each session longer and add some visualization exercises, a gratitude practice and other tools that help you stay present all day.

Since we´re living very fast-paced times and there´s a lot of expectations we need to meat in different areas we demand so much of ourselves, we demand a lot to our body and mind but we get to a point where it´s just too much so we need to take some time for ourselves every day to leave all the negativity out of our minds, all the worries, fears, anxieties and relax, concentrate on breathing deeply and slowly, to center, to connect with our desires, to focus on our projects.

Do this at night before going to bed, take a seat on the floor, close your eyes and start breathing slowly, take a deep breathe, hold it for a couple of seconds and let it out slowly, take a couple more of slow breathes in and out, focus on relaxing all the muscles in your body, feel all your body and mind relaxing and calming, once you are completely relaxed focus your entire attention on your breathe. Do this for 5 minutes.

Let us know how you feel after doing this small exercise for a couple of days by leaving a comment below and on Twitter.

If you know someone who could benefit from this post please share it with them and don´t forget to follow us on Twitter.



The impact of stress on our health


When we talk about health and we want to make some changes we start with food and exercise but, stress plays a huge role on improving and maintaining optimal health. If you want to take your health seriously then you need to know some of the impacts stress has.

We´ve know that some stress is good, is beneficial for our body and we need it to maintain optimal health and get stronger but, the problem is with chronic stress because it takes almost all hormones and systems of our body out of sync and when they´re out of sync our body is not working properly and this leads to health problems.

We´ve talk on other posts about what is stress and the types of stress, we´ve also mentioned that food can increase stress by harming the gut bacteria. Stress has an impact on our gut, hormones, inflammation levels and all this creates a cascade of positive or negative effects on our body and brain.

From the moment you wake up to the moments you go to sleep you´re running from one activity to another even if they´re all routines you follow to get to school or job, get your homework and projects done, go to meetings, have lunch, come back home and every single day is full of stressful situations this type of stress is toxic for your body and since you go under this stress every day it gets chronic keeping it high for long periods of time and this is what leads to most visits to the doctor.

We can increase stress in our bodies in so many different ways, from what we eat, to the quality of sleep we get, from our environment, social media, news. Being surrounded by negativity including negative people. Since stress can be increased in so many ways it can seem impossible to escape from it but when you realize that it affects your hormones and systems and it may the cause of you not being able to function at your best then you can start taking actions.

We know that stress is a response from our body to keep us safe, this is how our ancestors survived but nowadays it´s constant and this constant stress affects our gut, our hormones and increase inflammation. It can affect our gut directly by the food we eat, if we eat healthy nutritious food then it can use all those nutrients and send them to the right places on our body, it regulates metabolism and also neurotransmitters which is why food affects our mood.

Stress also has an impact on our hormones it increases cortisol and adrenaline which can lead anxiety if it stays high chronically, when cortisol is high oxytocin is low, oxytocin is the love hormone and this imbalance in hormones can lead to problems with relationships.

Chronic inflammation is linked to chronic diseases and inflammation is a response of chronic stress, it´s the defense that our immune system sends to defend our body from bacteria, virus or stress.

It´s clear that stress has a highly negative impact on all hormones and systems of our body so we need to focus and work on lowering it to maintain optimal health. One great way to reduce stress is exercise, breathing exercises are also helpful, stop watching the news all day and reduce the time you spend on social media. Another way is to stay focus on the activity you have at hand and live in the present, stress also comes from staying mentally on the past which leads to depression and thinking about the future which leads to anxiety so focus on staying in the present moment.

Stress is also created on our mind, our mind creates and all kind of thought and most of them are not real, what you focus on is how you feel and what you attract so if you catch your mind thinking on the future and creating worries or if it´s stuck in the past bring it to the present and take a couple of minutes to do some breathing exercises to calm you down and don´t forget to exercise at least 5 days a week and make sure you get high quality sleep every night.

Let us know by leaving a comment down below and on Twitter if you know what´s the biggest cause of stress in your life and what strategy or tool is the one you use to lower it.

If you know someone who could benefit from this post please share it with them and don´t forget to follow us on Twitter.



How exercise helps lower stress


Whether you love or hate exercising we can´t deny that it has so many benefits for mental and physical health, lowering stress is one of those benefits so if you want to lower stress start moving.

Exercise is stress for your body, and it increases cortisol but, the right amount of exercise is necessary, and it helps our brain and body work better. Exercise improves mood, when you do some physical activity in the morning it helps you get ready for a great day by making you feel happy, excited and motivated. If you exercise at night after work, it can help you release the stress from work and get a better night sleep.

Exercise has a positive impact on every organ, system and hormones of our body, from our brain, heart they all get the benefits of it.

Exercise reduces cortisol and adrenaline which are stress hormones and it increases endorphins which are the ones that make you feel good and improve your mood.

Exercise is a great tool to lower anxiety and depression but, you need to be consistent with it, exercise is considered to be a really effective way to lower stress, anxiety and depression and it´s free. The type of exercise you do needs to be something you like and enjoy doing so that you do it for at least 5 days a week.

The bad type of stress which is chronic stress is caused by daily situations and the people we need to cope with every day, from traffic, to teachers and classmates at school or our boss and coworkers at our job, we also need to consider all the worries and keep our mind busy like paying bills, finance, relationships, home. Exercise helps you get rid of all those stressful and negative situations and when you shed some of that stress, you also get rid of tension, when you finish your workout you feel a lot more calm, relax and focused, you are more present and it´s easier to go through your day with a better attitude.

We know that exercise is one of the 5 principles of fitness because it help us maintain optimal health but it also helps us lose weight and maintain a lean physique, as you improve your physique and start looking and feeling a lot better your self-confidence increase. Feeling more confident knowing that you can accomplish what you set your mind to and feeling more energized lowers your levels of stress. Sometimes stress increase because we feel uncertain about our capabilities, we don´t trust and we don´t believe in ourselves, this increases stress so by getting in shape and feeling more confident the stress that comes from this lack of self-esteem decreases.

Cardio exercise has been shown to be more helpful to reduce stress, and if you have the opportunity to go outside and exercise in nature the benefit increases, spending some time in nature helps you calm and relax, it brings you more to the present moment, if you are able to go for a walk or jog outside in nature it´s the best thing you can do lower stress, to feel more calm and relax and improve your mood.

If your goal is to use exercise to reduce stress then you´ll need at least 20 minutes of moderate exercise 5 to 6 days a week, feel free to choose the activity your prefer because you need to be consistent with it, it´s better to keep changing the exercise or activity to keep it fun and entertaining also to give your body a new stimulus, otherwise you can get bored and stop.

Exercise also lowers stress by improving the quality and quantity of sleep, maintaining optimal health depends of so many factors and the 5 principles of fitness play an important role on maintaining your body in balance, lack of sleep or poor sleep increases stress, but when you exercise especially in the morning and if done outside you get better sleep at night and less stress.

Let us know by leaving a comment down below and on Twitter if you exercise just to look great or if you use it as a way to reduce stress and maintain optimal health? Exercise needs to adjusted according to your goals as with all the 5 principles of fitness but there are ways to modify it and use it for a couple goals at the same time.

If you know someone who could benefit from this post please share it with them and don´t forget to follow us on Twitter.



Stress and hormones


Chronic stress is toxic for our body and brain, we ask so much of our body when we don´t treat it the right way. How do we want it to function properly and to keep us healthy when we keep giving it toxins? From the food we eat, lack of sleep, lack of exercise and excessive amounts of stress.

I´ve mentioned before that chronic stress has a negative impact on our body and health, you can think about this type of stress as a toxin for your body and brain. Our body needs to be in balance, all hormones and system needs to be in sync if we want it to be at its best so that we can perform at our best. Chronic stress takes all hormones and systems of our body out of balance, it affects negatively the quality and quantity of sleep, it takes our gut out of balance, it can increase inflammation.

School and jobs can be really stressful, especially if you are bullied, if your classmates make fun of you, if your teachers don´t care about what´s happening and it´s worse when they don´t like your project and your work in general. We all spend too much time worrying, if we think about we all have a never ending list of things we can be worried about and they all makes us feel anxious and this leads to chronic stress.

We live in a very stressful world, we go through a lot of stressful situation during the day the problem is that this stressful situations are not life threatening, they are created by worries and anxiety, our mind is great at creating a whole scenario for every situation always presenting the worst outcome, the most negative results we can get and this triggers the stress response.

You may know by now that stress triggers a hormone called cortisol, it raises adrenaline when you have high levels of stress you have high levels of cortisol, when cortisol is elevated some systems stop working and other hormones get out of sync, it raises blood sugar, this how your body is supposed to react under stress to keep you alive.

One of the hormones that get out of sync is oxytocin. When cortisol is high oxytocin is low, oxytocin is the love hormone, it controls our behavior and interaction with other people. This may be one of the causes of relationship issues.

Lowering stress will not only improve your health, it may also improve your relationships so here are some steps you can take today to lower stress:

1.- Do not believe all negative thoughts that come to mind. Usually we tend to focus on the negative and think about the worse scenario so instead of focusing on the negative stay on the present moment and see the situation from a different perspective. Ask yourself what can go right and how can you achieve that positive outcome?

2.- Practice breathing exercises like mindful breathing and when you are under a stressful situation stop for a moment and take some deep breathes.

3.- Stop worrying about everything.

How you respond during stressful situations play a huge role on how they will impact you, having a more optimistic attitude and perspective is one way to keep stress low. Being in the present moment also helps it keeps you concentrated on reality on what´s really happening and avoid thinking about the future in a negative way. It´s about what´s really happening right now and what can you do to get a positive result. This is so hard to do because we´ve been surrounded by negativity so many years and we´ve let our mind take control, we´ve let our mind and body react instead of stopping and taking some time to breathe so that we are able to think consciously and make a better decision which lower stress in that moment and give you better results in the long run.

Let us know by leaving a comment down below and on Twitter if you have a long list of worries and if you let your mind react when you are under stress.

If you know someone who could benefit from this post please share it with them and don´t forget to follow us on Twitter.



The negative impact of chronic stress

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Stress is not always bad, it was created as a way to protect us and survive, we talked about stress some weeks ago so to keep it short and simple when you are in a very stressful situation you may feel your muscles tense, and your heartbeat increases. Stress releases cortisol in the body, some people know cortisol as the stress hormone. When you are under stress your body prioritize safety so it shots down the immune system to conserve energy, blood pressure raises, insulin resistance increases, the digestive and immune system stop working, increase inflammation. When you are in a stressful situation your body uses all the energy it has to keep you safe.

All this is good in short term but when this becomes chronic it leads to severe health problems, physical and mental. The huge problem is that we live under stress every single day. From everyday traffic, to our teachers and classmates or boss and coworkers to doing stuff you don´t like your stress levels are high so your body is not interested on keeping you healthy, it´s interested on survival.

Chronic insulin resistance can lead to diabetes, problems with the digestive system lead to gut issues that are the cause of other bigger problems including your brain, increased and chronic inflammation increase the risk of chronic diseases, high blood pressure leads to heart diseases. Some of these responses can also have an impact on your brain and can lead to serious problems like Parkinson and Alzheimer.

So many health experts are talking about stress and how a huge percentage of doctor’s visits are caused by stress. Chronic stress is causing a lot of health issues. We only need to think about how stress affects a lot of systems, hormones and functions in our body so it´s not hard to realize that it is the cause of health problems.

Since chronic stress has an impact on almost all the systems and hormones on our body, we need to consider that this creates a negative cycle. When you are highly stressed or worried it is harder for you to fall asleep and you tend to wake up at night, this poor sleep also affects negatively all the hormones and systems on your body leading to so many health problems and you can see it right the next day, you feel tired, you lack energy, you skip exercise, it is harder to eat healthy foods.

When this happen, your body is out of balance, it´s out of sync so it´s not working and functioning properly. This is why you need to focus on the 5 principles of fitness and it is why we´re sharing everything we know so that you can develop healthy habits so that your body is in sync and in balance.

Avoiding chronic is stress is key but, it´s actually impossible for must of us so what you can do is use tools that help you reduce it. Mindful breathing and mindful meditation are great tools and we talked about them last week. Living in the present, not believing every thought that comes to your mind are also strategies you can develop to help you keep stress low. Most of us work on a job doing something we hate, something we don´t like and this is one of the causes of chronic stress so doing something you love every single day lowers stress and improves your mood. It can be as simple as singing your favorite song, or dancing, reading one chapter of your favorite book, playing an instrument, practicing a sport, drawing, etc.

Also reducing the time you spend on social media and watching news will lower stress throughout the day, there´s no need to watch news all day long or to watch them in the morning, after and at night. With just one time and no more than 5 minutes is all you need to be up to date. With social media you don´t need to check it every 5 minutes, you are not losing anything so schedule a time to check it and you don´t need more than 30 minutes.

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Mindful breathing to reduce stress

00 Intro

Stop and breathe! Take a deep breathe…

You´re going a thousand miles per hour every single day and as we´ve seen on other posts the way we´re leaving nowadays leads to chronic stress so just stop and take some minutes to breathe.

When you get stressed, when you feel anxious, angry one of the best things you can do is breathe. This may seam so simple and you may be wondering how this could work or you may be laughing thinking it doesn´t work but, the positive results you get are outstanding.

Various organs on our body can go for periods of time without blood flow but the neurons in our brain only survive a few minutes. When you are under stress or feeling anxious your body is tensed and you are breathing faster and even harder, this heavy breathing leads to a decrease in blood flow.

When you focus on your breathing and are aware of it you can take control of your brain and the stress and anxiety lowers, when this happens you make better decisions or choices you actually feel more in control of the situation.

Mindful breathing has benefits for all of us in all situations, you can make it part of your daily routine. The only thing you need to do is close your eyes, relax all your body and start breathing slowly, be aware of your breathe, take a deep breathe in and out. Mindful breathing and mindful meditation go hand in hand, with mindful breathing you are focusing on your breathe and with mindful meditation you focus your mind on the present moment. When you are being aware of your breathe and making it slow you are also concentrating on the present moment. There will be times when your mind starts to wander, when this happens the only thing you need to do is bring your mind back to your breathing.

Studies show that mindful breathing and mindful meditations improves your brain and body. It also keeps your entire body and brain working together, in sync. When our body and brain and all the systems on our body are working in sync then physical and mental health improves.

Here is what you can do every night before you go to sleep to reduce stress which will help you improve the quality and quantity of your sleep which lead to a better day and a better life if you do it constantly:

1.- Sit down on a comfortable chair or a couch, or the floor or lie in bed (do not fall asleep)

2.- Breathe slowly through your nose

3.- Hold your breathe for 1 or 2 counts

4.- Exhale slowly

5.- Repeat for 10 minutes

While you are doing this exercise make sure that you are focused and concentrated on your breathe, stop all your thoughts and worries during this 10 minutes and just focus on your breathing. You´ll find out that it´s hard to maintain concentration on your breathing, when this happen, when you catch your mind wandering and thinking other stuff just bring it back to your breathe. It will take time for you until can go through the 10 minutes completely concentrated on your breathe. The more you do this exercise, the easier it gets and the more benefits you get.

Doing this exercise before going to bed will lower the stress of the day but you can also do it when you are under a stressful situation, when you feel anxious, angry the problem here is to be aware and actively stop before we react and taking a couple of minutes and take 4 or 5 deep breathes. You need to do this consciously which is really hard because most of the time we are just reacting. The next time you feel anxious, angry or any negative emotion or you are leaving a negative situation remember to stop and breathe.

Let us know by leaving a comment down below and on Twitter if you´ve tried mindful breathing before and what you noticed. In case you haven´t tried it give the exercise I share a try for a couple of weeks and let me know the results and how you feel.

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The impact of your beliefs and thoughts about stress


When someone tells us that something is bad for us, that something has a negative impact in our lives and then we find a lot more people saying the same things then we believe it and with time it becomes part of our beliefs.

How many people that you know think that stress is bad for us? how many of them know what stress really is and the types?

Most of us confuse pressure and anxiety with stress and this is a huge problem because if we don´t know what´s the difference and we label all of them as stress then we won´t act the best way possible.

We think that stress is bad so we avoid it at all costs, if our boss assigns us a new project we feel pressure and probably get anxious and most of us label this as stress, some of us talk with a friend and tell them how stressed out we are thanks to that project because we don´t have all the knowledge or skills, we don´t know if we will finish it on time and we still have to continue with our normal job which means that we have double work.

This is how most of us think about a situation like that but it´s not our fault, we´ve been educated to think that way but if we take that same situation and think about is a challenge and get excited by it everything changes, we can think that our boss assigned us a new project because he believes in us he knows that we will deliver the best results possible and that we are capable to finish it, he knows we can learn the skills we need and apply them to the best of our abilities even though it´s something new and he gave us enough time to learn those new skills, apply them and make the best project we can.

If you think about it as learning something new, working on something new and proving yourself that you are capable of something big you start the project with a positive attitude which effects your entire journey through the project and the end results will be better compare to when you said to your friend that you are so stressed out because of the project and you didn´t know if you´re going to finish, in this case you´re already starting with a negative attitude and setting the road to barely finish the project (if you do finish) and the result won´t be the best.

How you think about the situation you´re in has an impact on your day and the project or activity you´re working on, just by changing your thoughts and beliefs you can have a complete different result, this is why practicing positivity or optimism improves your life, optimism is not only thinking positive thoughts, is about making the best out of any situation, what can I learn from this? how can this help me in the future? Your thoughts and beliefs play a big role on how you see your life and every situation you face every day, there´s a reason why positive people who always are smiling or focusing on the positive on everything seem to have better choices, better opportunities and live better, they´re simply attracting more positivity to their lives just by how they think.

If you learn to see anxiety as excitement then you will get better results and you won´t increase stress, the next time you find yourself in a situation that makes you anxious and you start feeling your heart rate increasing, your palms sweating think about it as your body getting ready and prepared for the situation to deliver the best performance.

So yes, stress can make us sick and even kill us as some people say if we let it, if we belief that stress is bad it will harm our body even the bad type of stress called chronic stress and if we use tools to lower this type of stress, after some time of using those tools consistently we will see improvements in how we feel and how we respond to those stressful moments in our day to day.

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How negative people increase stress


We´ve all been around negative people and maybe for some reason we end up feeling tired, angry, stressed and more negative.

Negative people spend a lot of time blaming everyone else for their situations and bad luck, they´re always complaining about everything that goes wrong in their lives, they criticize, blame and complain. Almost everything they do is negative, their perspective of life in general is negative which attracts more negative situations to their life so that they have something to complain.

Spending time with negative or toxic people have an impact on our health and life. We know that stress lowers our immune system so when we´re with negative people we can get angry,

If we are aware of our thoughts and emotions, we can actually feel how they change, we go from positive thoughts and uplifting emotions to negative thoughts and lower emotions. This can also alter our mood, our performance and productivity. Have you ever wondered why after spending some time with negative and toxic people you feel tired, you don´t feel like finishing what you were doing, like you need a break? We can see all this in the short term but the effects and impact on the long run.

When you spend time with negative and toxic people that get you angry and keep you in a negative mindset leads to chronic stress which is the type of stress that is bad and cause disease.

In most cases negative and toxic people spend most of the time worrying, blaming and playing the victim mentality, they see all situations from a negative perspective which leads to depression and anxiety. Being worried about what could happen and letting your mind create all negative scenarios keeps you closed minded, you are not able to find solutions to those situations that could be consider as challenges to help you grow. If we listen to this type of people we will start thinking and acting like them.

If we pay attention to how they live we can see that they have a very negative life or what can be considered mediocre of average, they blame, complain and worry of everything that happens to them so more negative situations keep happening to them so that they have something to talk about that goes according to their thoughts and emotions.

When you´re working on improving your mindset, when you want to get rid of the negative thoughts, believes and start developing a positive and optimistic mindset you need to realize that everything you see, hear and say has an impact on your mind. Negative and toxic people tend to talk about everything that´s going on wrong in their lives, they like to verbalize all their negativity and everything you say out loud has a greater impact than just thinking about it.

What you can do is first be aware of how you speak and what you say when you´re with someone else, if you find yourself talking about negative situations or just thinking about it from a negative perspective start changing it by finding something positive and mention it out loud. Some of them will look at you like what´s going on with you? Don´t you see all this negative stuff going on? But you just continue talking about the positive stuff.

Try to avoid this negative and toxic people as much as possible but, if you can´t because they´re classmates, teachers, friends, family realize that their perspective and view of life is not the same as yours, that´s their opinion. You don´t need to agree with all of them in everything they say. And more importantly, do not let their negative comments get into your mind.

Negative people in most cases don´t like to see other people succeeding, that´s one of the reasons why they´re stuck in an average level. When you talk about big ideas, innovation, big plans and what you´re doing to improve your life they will laugh at you, they won´t support you and they´ll even try to stop you or pull you down. You need to be really aware of whom you share your ideas with and also be mentally strong to not let any negative comment offend you.

If you´re dealing with a negative or toxic person and don´t know what to do or how to cope with them leave a comment down below and on Twitter, we´ll be glad to help you.

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How urgency can turn into stress

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Just as pressure can turn into stress, urgency can also turn into stress, so we need to know the limit.

Urgency helps us get things done and if we use the right way then we get things done faster and with amazing results and the reason why is simple. When we create urgency we set a deadline and when we have a deadline that means we need to work as hard as possible on a certain activity, when we set some time to work on one single project or activity for a long period of time it may be for 2 or 3 hours in a row without interruptions our level of concentration and focus increases which leads to increase performance and productivity and this is what helps us finish the activity faster and with great results.

The problem with this is that urgency can lead to stress if we don´t know how to manage it. Urgency can create a sense or anxiety and worry which leads to stress, often most of us think of urgency in a very negative way which creates a huge problem to begin with.

If we create a sense of urgency to stop procrastination or to make sure that we get an activity done on a certain date then the results are great but when we see urgency in a negative way and we get worried if we´re going to deliver the work on time, if we´re going to meet the deadline and exceed expectations, when we doubt ourselves and our skills that´s when urgency turns into stress.

How many times have you left an activity or project for later? And then you get to a point where you need to get that activity or project done in a couple hours or days which leads to stress. I´ve also done this a hundred times but, have you thought about the reason why we leave some activities or projects for later? Is it because it´s not a priority at the time or is it because it´s to hard to do it, it will take a lot of time, or we don´t have the skills and knowledge we need to get it done so this means that we need to learn something new and it will be boring and stressful?

Urgency can turn into stress when you leave an activity or project for later even when you know that activity is high priority but the reason you leave it for later is because it takes a lot of hard work, effort, concentration and time but it needs to get done any way and the less time you have to work on it, to learn what you need the more stress it will create and in most cases this activities are the ones that give us a better reward.

Procrastination also leads to urgency and stress, there are so many reasons why you can procrastinate but in most cases it´s fear, the thought of learning something new and the need to work hard and focus. If you are the type of person who prefers to leave things for later and procrastinate then urgency will lead to stress more often than not so you need to find out why you leave things for later, why you procrastinate, what´s the real reason why you don´t take action.

One way to avoid urgency turning into stress is to make a list of all the activities and projects and rank them from high priority to low, and then take action doing the ones rank on high priority even if those take a longer time to get done, more work and more effort. There´s no reason to leave them for later, go through all the list, you´ll find out that when you´re done with the hardest activities first you feel accomplished, calm your self-confidence increase because you finished a hard task so you continue with the next ones with that sense of accomplishment.

If there´s any project you want to get done then set a deadline and create a sense of urgency, think about what could happen when you get it done and how you´ll feel. And from now on try to do a list of all activities and projects in order of importance and priority and work on them, do not leave anything for later.

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