10 low-cost ways to spend a mental health day

10 low-cost ways to spend a mental health day10 low-cost ways to spend a mental health dayWhen summer rolls around, its tempting to think the sun showers and beach days will wash away any mental health maintenance struggles. But for many, the warm weather brings new challenges like baring self-harm scars, dealing with body image issues, managing high expectations to have the perfect summer, coping with a lack of structure, and carrying the financial burdens of the heavy travel season.Luckily, when stressors start accumulating, a mental health day is one of the best tools in your personalwohlbefindenkit.Follow Ladders on FlipboardFollow Ladders magazines on Flipboard covering Happiness, Productivity, Job Satisfaction, Neuroscience, and moreLow-cost ways to boost your mental healthPrior to your time off, check in with your mind and body. Are you feeling depleted? Exhausted? Lonely? Anxious? Based on your assessment, try a few of these low-cost ideas to reset, recharge, and make the mos t out of summer.1. Get sweatyIntimidated by new gyms? Theres no better time of day to try one than early afternoon. Studios commonly offer intro and foundational classes midday when attendance is lower. Its a great opportunity to try out that trendy new workout at a slower pace, and with only a handful of other people.If you like to enjoy the outdoors, discovering a new running, biking, or hiking trail close to you is a great gym alternative Bonus Find a studio that offers a new student deal and benefit from free or significantly reduced drop-in prices.PriceFree2. Try the Trash Bag TangoIt may seem counterintuitive to clean on your day off, but if you are a person who has a hard time relaxing while staring down a big mess, then you already know the benefits of a clean space for stress levels.Physical environments directly impact our psychological health. Research shows that physical clutter contributes to mental clutter, impeding the ability to rest and focus.Begin with tackling a s mall space like your computer desktop or a single cabinet and move on to theTrash Bag Tango- 10 minutes spent collecting clutter in a trash bag. Once youve started and completed one project, build on that momentum to tackle the next.Price Free3. Test out horticulture therapyDid you know that research shows a correlation between 30 minutes of gardening and reduced cortisol levels? Dirt digging and weed pulling are actually good for your health No yard? No problem - a window box or a kitchen herb garden count, too.And if you really want to get in the action, but dont have the means, seek out acommunity garden. These green havens are designed such that neighbors either rent an individual plot or collectively care for the garden. Hey, you might even make some new friendsPrice$2.50 for a starter 6-pack of annuals4. Track down an ice cream truckFeed a craving for nostalgia and treat yourself to a sweet memory. While nostalgia can evoke all kinds of emotions, there are many ways it also makes us happy. With jobs and responsibilities that take us to faraway places,the psychology of nostalgia can counter feelings of lonelinessand help us feel closer to long-distance loved ones. So whatll it be, kid? Bomb pop, Drumstick, or ice cream sandwich?Price$1.25 $4.505. Seek out silenceWhether or not you regularly practice spirituality,taking time for meditationor prayer is a key to general wellness. Unfortunately, in the busyness of an ordinary week, there are not many places we can find complete silence. Finding a spot for solitude and mindfulness is almost guaranteed to start your day off on a good note and reset a day thats gone poorly.Use your day off to explore a church or park that youd ordinarily rush by. Sit with your thoughts, say some prayers, or simply clear your mind and just be present.Price Free6. Go on an (audio) adventureCant afford a vacation? How about a staycation? For the price of a movie, get lost in a good book or podcast series for an entire day. Take it with you on the train, in the car, to the beach, window shopping, on a walk, or even out to coffee.Youd be surprised how easily activities that seem made for two feel a lot less lonely in the company of a best-seller or episodes you cant put down.PriceFree (with a library card)7. Help a neighborTheres good reason to use a day off this summer to help a fellow human. Beyond relief or support the recipient experiences,helpers also reap the rewards of their generositywith increased life satisfaction, reduced risk of depression, and improved general wellness.Download an app like DEED, that matches people with one-time and recurring volunteer opportunities to find an organization in need of your help. Or simply offer a ride, visit with a homebound relative, or drop off a coffee for the new mom next door.Price Free8. Go on a garden walkExplore your own neighborhood - or a new-to-you neighborhood. Plan a route or enjoy the rare occasion of not having anywhere to be and wander aimlessly while scoping out the best blooms on the block. While weve long known the physical benefits of exercise,a 2018 studyconfirmed that physical exercise is also significantly and meaningfully associated with self-reported mental health burden.Price Free9. Brew your own iced coffeeYou may or may not be even surprised to learn thatcoffee is proven to positively affect mood and brain function. But youll probably be surprised to learn how easy it is tomake your own cold brew. For the price of a couple lattes, invest in your own starter kit and wake up to better-than-store-bought coffee for the rest of the week.Sureyou can buy a fancy cold brew maker, or you can simply use any large jar thats already in your kitchen. Your Monday morning self with thank youPrice Free (if you have coffee grounds at home)10. Go blueClose your eyes and imagine yourself safely drifting on a boat. The breeze smells like water and feels cool, but not cold on your face. The lapping of the water is rhythmic against t he craft and its nothing but blue between you and the horizon. Its hard to imagine being stressed about deadlines, schedules, and bills in that scene.Turns out, theres actuallyscience backing the cognitive and emotional benefits of being near water.So find a river, a lake, a pool, a beach, or even a leisurely shower, andlet the water work its magic.Cost FreeThe warm weather doesnt mean your mental health maintenance is on pause. The summer heat can provide different and exciting ways to spend a mental health day - and they dont have to break the bankThis article originally appeared on Talkspace.

Study says people who work from home have more insomnia and back pain

Study says people who work from home have more insomnia and back painStudy says people who work from home have more insomnia and back painWhen you work from home, you dont have to worry about your boss lurking over your shoulder, and you dont have to deal with noisy coworkers distracting you. The big downside? When you can work from anywhere, you could always be working. This is the stress that a new report from the International Labour Organization documents.When you work anywhere, you can work anytimeCompanies that talk about their remote work culture are quick to talk about the work-life balance. No more commutes, no more bro rulesWhen you dont have the stress of a hellish commute, your work day certainly improves. Overall, the ILO found that remote workers had a reduction in commuting time, greater working time autonomy leading to more flexibility in terms of working time organization, better overall worklife balance, and higher productivity.But that flexibility came at a cost to their personal life. When your office is mobile, so is your boss. No place is safe from their demands when they can reach you from your pocket where your phone resides. Highly mobile workers who traveled frequently for their job reported high levels of stress, compared to office workers. They had no oasis away from their employer. They worked longer hours and were more likely to work on the weekends.Even remote workers who got to work from home experienced some downsides. They reported more insomnia. Forty-two percent of people who worked from home said they woke up repeatedly during the night, compared to only 29% of office-bound employees who reported the same.A pain in the neck (and back)They also had more ergonomic-related back pain. Turns out, working from your bed can be bad for your posture. In one of the studies that ILO reviewed, they found that nearly half of remote workers did bedrngnis have an office chair or a work desk at home, and that one-third had experienced back pain.If you find yourself in a job that requires you to work remotely, dont despair. It is possible to create a healthy work-life balance from the comfort of your home if you delineate clear boundaries between your work life and your personal life.

Teasing Out Your 30-Second Elevator Speech

Teasing Out Your 30-Second Elevator SpeechTeasing Out Your 30-Second Elevator SpeechFormulating your personal brand.Refining a 30-second elevator speech - a statement of your professional value you can deliver in the time it takes to complete a hypothetical elevator ride - requires focus. Heres how to make this first impression last.In a 30-second pitch, the biggest mistake I see is that clients try to communicate too many points without driving home memorably a few key attributes.Most listeners will remember no more than three characteristics about a person in a first meeting determine up front the three most important traits you want to communicate, then develop statements that effectively illustrate those qualities. For example, lets say you want to communicate that youreA seasoned marketing executiveExperienced in consumer goods A strong leader and team player.You would illustrate these qualities by saying something like, I offer more than 15 years of progressive advancement le ading marketing teams for highly respected consumer-goods companies.Then you would go on to substantiate this introductory statement with specifics. Ive managed agency teams and internal marketing departments of up to 30 handled budgets ranging between $4 million and $7 million and overseen brand-management, interactive-media and traditional advertising/PR channels.Finally, you provide the listener information that engages him to make a connection with you. My current research has been focused around Fortune 100 companies headquartered in the Northeast that produce premium/luxury products, since thats really my sweet spot. These three statements portray the core of your value to a company, then substantiate the strengths with actual numbers, figures and specifics, closing with your current actions to identify opportunities that meet your qualifications.Play it right by knowing what critical assets you want to communicate about yourself upfront and then develop three concise statemen ts to describe how these traits match the needs of target companies.

6 Strategies for Owning Your Millennial Reputation and Coming Out on Top

6 Strategies for Owning Your Millennial Reputation and Coming Out on Top 6 Strategies for Owning Your Millennial Reputation and Coming Out on Top The court of public opinion hasnt often ruled in millennials favor.Millennialsare gossipy and entitled - or so the story goes. They lack ambition in their careers- despite being more educated than their older counterparts- and they are irresponsible with their money. These rumors have bruised young professionals confidence and heightened disillusionment among employers regardingmillennials workplace skills and financial standings.But when we subscribe to this line of thinking, the conversation remains incomplete.Millennials had front-row seats to the Great Recession. They saw their parents careers run off the rails and their financial savings decimated. They witnessed their parents trying to hold on and rebuild. They were brought up on the idea that an education leads to success, only to be crushed under the weight of massive student loa n debt. Compared with when their predecessors entered the workforce, millennials have lower levels of personal income and overall wealth.Its no wonder they distrust the establishment and hold their cards a little closer to their chests. These highly traumatic, educational events had an inevitable emotional impact - and theyve become part of millennials personal narratives in the process.Millennials are eager to contribute to the greater good, but they arent blind to risk. Theyre the cautious overachievers. Its a strange combination, but its one you, as a millennial, need to embraceif you hope to debunk the myth that youre neither influential nor integral to a companys success.Here are six strategies that should help you find validity and strength in the face of a bad rap as you venture out into the working world1. Ignite Your Competitive Pilot LightYou grew up racing from soccer practice to dance lessons to band tryouts. And while you likely earned a shelf of participation ribbons along the way, you also learned how to compete.Millennials can use their competitive experience to get the work world fired up. Play to be the best contributor, the hardest worker, and the most eager associate. Its the simplest way to earn respect - leid to mention a raise.2. Let Your Social Side ShineMillennials are undeniably social. Having grown up during the first age of social media, theyre often criticized for being tethered to their Twitter accounts while at work. Though it may seem like young professionals keep one eye on work and another on their news feeds, sociability doesnt have to be bad for business.Millennials today tend to have a free-agency mindset Have career, will travel. Free agents can be highly successful people - building their careers determinedly and forging steady paths ahead through growth and performance. You can own your social side by showing how relationships can spark innovation, how communication can effect change, and how the pulse of the market ca n be found and understood via social networks.Related More Millennials Are Living at Home3. Read IncessantlyRead articles, books, and industry publications. It will add fuel to your opinions and inspiration to your ideas. It will make you relevant and interesting. Read novels, too. From mysteries to romances, reading fiction will help you appreciate storytelling, which is at the crux of American enterprise and an often forgotten art.Reading is exercise for the brain. It activates your neural pathways and is more neurologically stimulating than listening to speech or perceiving images.Put to practice, off-hours reading will often spark creative discussions that can have remarkable impacts on a companys strategy. As we were evolving our brand at Transamerica, it was the perspective revealed from volumes of articles and books outside our industry that ultimately helped us understand customers desires to connect the elements of health and wealth in their lives.4. Try Self-DeprecationIf you get the feeling that people are judging you by your millennial status - assuming youre not informed or knowledgeable enough to be a meaningful contributor - try making some fun of yourself. After all, youre just a Snapchat and Netflix junkie, right?Humility, coupled with a dose of genuine eagerness to learn, can soften even the hardest hearts while illuminating your intelligence and maturity.5. Raise Your HandBe the person who always asks, Can I help you with anything? Be the one who raises their hand - and keeps it up. If you make this part of your persona at work, it will begin to define you professionally and people will want to have you around. Youll soon discover that people will solicit your help. Youll become known as the associate who gets stuff done.David (my boss and CMO) is the busiest person on the planet, and when I talk to him, I make a point of asking how I can help him. Asserting yourself through service is a great way to add value in the workplace.6. Give the Gift We Dont HaveBring some uncovered insight to your organization. Chances are, your managers are in their mid-to-late career stages. They may be tired. They may be cynical. By bringing your fresh knowledge (from your incessant reading), your new ideas, your collegial and collaborative spirit, and all the other gifts that only you possess, youll bless your workplace with a wealth of interesting conversations and perspectives.Last year, the 80 million-strong millennial population eclipsed Gen. X to become the largest generation in the workforce. Follow unterstellung strategies, and you can build a more financially and creatively fulfillingcareer.Youll become more essential to your current and future employers, and youll grow that much closer to being the leader you envision yourself to be in the future.Mike Mathies currently serves as the senior vice president of marketing at Transamerica.

James Watt

James wattenmeer James wattenmeer James WattThe boy James Watt (1736 1819), future inventor of the steam engine, sits in the kitchen, his eyes and mind transfixed by the boiling kettle on the hearth. Not easy for history to ditch such images, but it probably has as much relation to truth as the one of George Washington hacking at the cherry tree. The tale comes from his cousin Marion Muirhead, recalling the young inventor many years later. Watt would turn his attention to steam, of curse, and even use a kettle in his experiments, but notlage before he had paid a few dues as hilfsmittel maker and repairman. He seemed somewhat slated for the role, as his father sold mathematical and navigational instruments and his grandfather was a mathematician. Young Watt spent a year as an apprentice in Glasgow, mucking about with fishing tackle. Then he found another apprenticeship in London, where, in the services of John Morgan, he got his hands dirty with scientific equipment. James Watt works hop. Image Science Museum/Science Society Picture Library The training primed him for a job back in Glasgow. When the university needed someone to fix a mass of astronomical instruments that had salted up on their way from Jamaica, they brought Watt on as Mathematical Instrument Maker to the University. Practically, it meant he was a handyman for the Universitys elite. For Professor Joseph black, obsessed with the transference of heat, he made a condensing syringe and a steam digester. For natural philosopher John Anderson he made pulleys, pumps, and air guns. Meanwhile, Watt began creating his own businesses serving Glasgows industry. Soon he had a staff helping him repair and build all kinds of equipment, including scales, Hadleys quadrants, compasses and musical instruments. The later were to be produced by his staff, but were not to be played. In fact, he hired one John Southern on the condition that he would give up music. Surrounded as he was by men of science, some of their penchant for investigation and forward dreaming would rub off on the instrument maker. At the urging of chemistry professor John Robinson, who had a head full of steam-powered carriages, he began his own exploration of steam. At the time the only steam engines put to any industrial use were the Newcomen engines used to pump water out of mines. The mechanics of these primitive machines were simple steam filled up a cylinder, and then cold water was injected into it to make the steam condense. This created a vacuum and pulled the piston back down. It was the draw of the vacuum that really powered the enginethey werent so much steam engines as condenser engines. Watt was a man who couldnt stand waste. Even more irritating to him than the hours an employee might throw away sawing on a fiddle was the heat extinguishedand the coal wastedwhen the steam of a Newcomen engine was doused with water. So Watt used, finally, that kettle, with a glass tube to pipe steam into other vessels to begin his study of the qualities and behavior of steam. Eventually he developed an engine with a cylinder surrounded by wood, with steam in-betweenthe steam jacket. The condensing of the steam would happen elsewhere, in his separate condenser. Now it was the entering steam that powered the pistonand it could be argued, the steam engine was born. Watt received his patent for the engine in 1769, but afraid that it was not ready to be put to work he turned to other pursuits for his livelihood. He spent some years building canals, and 15 years trying to extract alkali from seawater. It was a forward-thinking buckle maker, Matthew Boulton, who would supply the funds and the intellectual fuel to get Watt back at steam. The only problem was that the patent for his engine was about to zustrom out. Boulton and other well-connected friends used every ounce of political power to extend the patent. Illustration of the Watt engine. In 1776 a Watt engine made its first appearance and soon they were po pulating the mines of Cornwall. More interested in RD than constructing engines, Boulton and Watt charged their clients royalties based on the amount of coal they saved by not using a Newcomen engine. In the ensuing years Watt would improve his engine with several key developments. Making one that could push and pull was one big step. Putting two together with a crank to make rotary power was another. The idea for the crank however, was, stolen, in all likelihood, by an employee, and patented before Watt could get to it. Rather than pay to use an idea he felt he should have rightly owned, Watt came up with a variety of alternative methods for converting up-and-down power to rotary. His sun and planet gears proved the most effective. Now Boulton and Watt were prepared to open up their market to industries beyond mining. Having been stung by crank theft and other patent infringements, the pair spent a great deal of their time in the next decades litigating and sending spies to investi gate the engines of mines everywhere. Afraid of using high-pressure steamsoon to be the new wave of steam powerWatt declared, in 1785, that he would leave the advancement of technology to younger men, who have neither money nor character to lose. Having money to lose himself, though, he did not quite leave his youngers alone. He used all his political pull to sink the patents of those with superior engines. And he scoffed at those who wanted to put a steam engine on ships as well as those who thought to put it on a locomotive. While these advancements were being pursued he spent his time studying the medical benefits of various gases, extolling the powerful anti spasmodic powers of carbon monoxide. With Boulton he even developed a bellows with a mouthpiece to deliver such tonics. Though undoubtedly Watts engine hurried along the industrial revolution, it was eventually replaced with more advanced engines. And though the kettle still has its place in every home, steam power is somewh at on the wane. Watts chief contribution to our world may be his name, which replaced his own term for energy, good old horsepower. Michael Abrams is an independent writer.Even more irritating to him than the hours an employee might throw away sawing on a fiddle was the heat extinguished- and the coal wasted- when the steam of a Newcomen Engine was doused with water.

The Definitive Solution for Server Resume Template That You Can Find Out About Today

The Definitive Solution for Server Resume Template That You Can Find Out About Today Communication and the capability to demonstrate actions which should be performed, in addition to assisting the mother until she can do it on her own are strategies to help the individual. In addition, it is possible to always view customer testimonials to start with Kickresume. The very first key section of your resume is known as the Career Objective. A significant part the educational procedure is to offer students the chance to learn to interact with patients. The Hidden Treasure of Server Resume Template If want to get the job, youre likely to need to deliver. Click the resume examples below to receive a jump start on your resume and locate a job faster Our resume builder makes it simple to create a well-written resume in a couple of minutes. It makes it easy to create an in a matter of minutes. 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Self-Improvement Tips to Avoid an Impending Career Derailment

Self-Improvement Tips to Avoid an Impending Career Derailment Career derailment is an all-too-common ailment befalling even the most competent careerists among us. Especially in economic times such as these, it is even mora of a detriment to be fired or demoted or even just hit a career stall point. There are a number of behaviors (both internal and external) that can benefit individuals on the brink of career collapse. Developing and utilizing these behaviors can help reduce the risk of derailment and allow you to become more aware of your own value while improving your adaptability, leadership skills, and interpersonal behaviors. One of the most important means of attaining immediate performance improvement is to seek instant feedback. Receiving constructive criticism is more than about simply accepting your faults but about taking incremental steps over the long-term to identify problem areas a nd consciously work to improve your performance. But useful feedback doesnt always come from outside observers. Becoming an internal observer of your own behavior can help you take stock of your reactions to your work and understand what matters most to you. The higher your level of self-awareness, the more you know about yourself and what you can offer your company at a given juncture.To stay relevant to your company, you have to remain aligned with it as its culture changes over time. To that end, you must first understand the organizational culture by analyzing the decision-making processes and axioms on which the organization relies when addressing challenges and capitalizing on opportunities. To do this you must learn to be an active listener, meaning always asking questions to make sure you understand what is happening around you and concentrating on single conversations and moments so that you can remember the key information being shared.Part of being a vital component of yo ur organization is participating in the regular goings-on of the workplace. That means you cant allow yourself to become too much of a loner and need to remain open with your thoughts and contributions to the decision-making process. The more influential and effective you become, the more facts and feelings you regularly share, the more vital you become to maintaining a successful position quo.Keeping an eye on your organizations future needs and working to align your own development to meet those needs is great, but you cant sacrifice your current work for what may be expected of you in the future. Employees are valued for the work they get done now, so stay focused on what needs to get done each day and close out tasks as they arise. Having a main job that is always current lets you better assess the shape of things to come.Finally, stay out of a mental rut by learning from your mistakes and refusing to dwell on the past. If the environment has changed, it needs to be addressed on a new footing and with new ideas and solutions, provide them. Expose yourself to new routines so that you become more adaptable to a changing environment. Not only will you create opportunities to develop new relationships, your flexibility and adaptability will be appreciated by your co-workers and, in turn, create a more effective team.