For the next week I’m taking a break from blogging.  To free up some time, clear my mind, enjoy some time away from the computer.  I’m taking a (blogging) vacation.  Everyone deserves some time away to refresh, re-energize and get the creative juices flowing again. I’ll be back online May 1. Enjoy your week!

Today’s Stretch Break! will help you stretch the chest, shoulders and even your wrists.  Today I offer two variations – one from a seated position and one standing. The standing version offers a deeper stretch, the seated version is great for those with back issues who need the support.  You know how you feel, choose the one most appropriate for you (seated version is demonstrated first).  You will need to be seated near a table or desktop for this one. Remember to breathe! And always remember, stretching is feel-good living.

Note: The Stretch Break! series is designed for the average healthy adult. Please always consult a physician before starting any exercise/movement program. If you have back, wrist or shoulder pain/injury these stretches may not be right for you. If you are unsure, please check with your doctor before participating in these exercises.

Enjoy!

A friend and I recently talked about our plans for 2010.  As we finished she asked me, “What was the highlight for you in 2009?

I answered without hesitation and share that response in the video.  I also ask you to share your highlight, proudest accomplishment or success for 2009.  Leave a comment and we can all celebrate those moments together.

As 2009 comes to a close (WOW!) take a moment to think about 2009 and always make time to celebrate the baby steps.

This article originally appeared in my 2006 Newsletter.  As I plan for 2010 and take some time reflect on 2009, I realize that even three years later, these words are still relevant. The article has been edited appropriately.

I love this time of year. Christmas lights, holiday parties, fires in the fireplace and a creamy hot chocolate bring lots of warm feelings during this otherwise chilly month.  I also love that as the year comes to a close, I have a chance to reflect on all that has happened.  As I think back to the start of the year, I realize that for me, this was a year of evolution.  My business evolved,  my thought process evolved, and I took many steps out of my usual comfort zone into an adventure of the unknown.

Have you thought about what 2009 has meant for you?

Before you rush off hoping that 2010 will be “better” take some time to reflect on all that happened for you in 2009.  Perhaps you saw all of your dreams come to life, or maybe you didn’t.  Take some time to think about the events that took place but also consider the role you played in the outcome.  Whatever the case may be, learn from those experiences to create a plan for a richer life in 2010.

Today I leave you with the challenge of self-reflection.  Spend just enough time to appreciate what you have accomplished, and create a plan for moving forward in 2010.

Questions to ponder during your reflection:

• How did you take care of yourself? Taking care of yourself physically, emotionally and spiritually is necessary for feeling good. The more you take care of your needs, the more you will have to offer others.
• What goals did you accomplish? Writing down your goals is one way to make your thoughts and desires real. Plus it’s fun to go back and read what you wrote and then say “Wow, that really happened!”
• How did you celebrate your successes? No matter how big or small your accomplishments, be sure to celebrate each one.  Recognizing your accomplishments will not only keep you motivated, it will keep the momentum going as well.
• How did you grow personally and professionally? Even as adults, we grow and evolve.  Challenge yourself, learn something about yourself, and realize what you are capable of achieving the goals that are important to you.
• Which areas of your life could be richer? Concentrating on what you want rather than what you don’t want is the best way to focus your energy.  When you focus on what you don’t want, you are actually attracting that which you don’t want.  For example, instead of saying, “No more debt in 2010”, focus on saying, “Make more money in 2010”.

Once you’ve gone through this exercise of reflection you can start to think about all that you want out of 2010.  Write it down and make it real. I’m in the process of doing this and will share my accomplishments and plans for 2010 soon.

What is in store for you in 2010?  What can you celebrate from 2009?  Share below and we’ll all celebrate together!

Back in October I went for a dream – I auditioned for the role of co-host for a Rhode Island morning program called the Rhode Show.  A friend told me about the open casting calls and without hesitation I booked a hotel room and blocked the time off on my calendar.

Having never auditioned for anything before, I was, in a word, nervous.  Fearful thoughts like – “You’re not good enough.”  “What are you thinking!” “Who do you think you are?”  – ran through my mind.  And at the same time I remained cool.   Ever since I started hosting and producing my community TV show in 2007 I knew I wanted this.

While I didn’t get a call back (I would be lying if I said I wasn’t a little disappointed) I had the time of my life, and learned, as always, an incredible amount as a result:

Support, Support, Support! I will say this until I die. Thank you to all the people who supported me in this adventure.  Creating positive support systems is critical when going for a dream.

“This is where I’m supposed to be.” As soon as I finished the audition I said to my friend, “That was awesome! When can I do it again?  This is where I’m supposed to be!”  I typically make decisions based on what I don’t want.  On this particular day, I became pretty clear about what I do want.  Taking action towards your dreams helps create clarity about your path.

Building confidence and competence. As a result of taking this step I now know what I’m capable of achieving and what I need to improve.  My confidence was boosted considerably when one of the judges asked me, “Have we ever done a segment about you on the Rhode Show?”  “No” I responded. “Well we should!”  Now that was “feel good” living.  The best way to build competence and confidence is to take action.  What action can you take to build that confidence, regardless of the outcome?

Enjoy the ride.  I fully understand the meaning of “enjoy the ride”.  The ride is where the fun, excitement and stories come from.  I left thinking “Maybe I don’t really want the gig, I just want the excitement of going for it!” I happen to be an adrenaline junkie.  If you find yourself feeling impatient, or simply wanting to reach that final destination, remember getting there really is a big part of the fun!

There is no failing when you go for it. I didn’t get a call back and I cannot consider that a failure.  I learned an incredible amount about about my skills and my character. I know what I will improve for the future, and it re-ignited a fire in my belly.  If you want something in this world, you can’t stay home and dream.  Eventually you have to get off the couch and go for it – again and again and again.

Thanks to this experience, I’ll be re-launching my TV show, Back to Your Senses, as a weekly online segment right here on this blog starting in January.  Filming begins next week and I’m excited about the new direction and even more excited to bring it to a wider audience.

I also have a new mantra for 2010:

There is no failing when you go for it.

What are you going for in 2010?  What support do you need to help get you there?  Seek it out, create a plan and make it happen.  Share your dreams below and we can all help each other take the necessary steps to get there.

Karl at Work Happy Now declared October 5 Happy at Work Action Day.  In honor of that I spent some time thinking about my own work happiness and how I got here.

Because I haven’t always been happy at work.

WORK UNHAPPINESS…THE SHORT VERSION
For most of the 10 years I worked as a market research professional, I experienced work unhappiness.  Work is boring; the pay isn’t enough: complain, complain, complain. In my last job fear and anger took over as I “protected” myself from the environment. I yelled, screamed and even cursed at colleagues. Several years have passed since those days and still I blush with embarrassment at my behavior.  I became so angry during the day I couldn’t take it anymore and with very little preparation, I made the emotional decision to quit the corporate world and start my own business.

Self-employment was the key to my work happiness, right?

Then why, several months later was I still miserable and still complaining?

I began to think something was wrong with me.

That’s when I began to dig deep – to figure out why work made me so unhappy.

VALUES, STRENGTHS AND LIKES
I discovered many reasons for my unhappiness. I also discovered that if I wanted to make a shift I needed to:

• Identifying what I enjoy
• Identifying my strengths (Taking into account feedback from others)
• Identifying my core values

4 values emerged:  Experience, Guide, Fun, Feel Good

Before I identified my values I often used those words/phrases intuitively – referring to myself as a guide and always providing experiences during my talks and of course yoga classes.  And if fun isn’t involved, why bother?  It’s in those moments when I embody all 4 values that I’m at my best.

The funny thing is, these values have always been there. They were hidden under the guise of what I SHOULD do and the belief that in order to make money, work wouldn’t be fun.

I used to day dream about my perfect work environment: A place where people could talk freely and work = laughing a lot and having fun!  In many of my work scenarios today I have that.

For me work happiness wasn’t as simple as choosing happiness.  Identifying my likes, strengths and values has made all the difference in how I approach my work. I needed to go through my own process, heal some old wounds and identify what is important to me.  For a long time I didn’t think I’d ever be happy at work.  With time, patience and a willingness to be open, it became a little easier.

These days when I’m feeling stuck or lacking inspiration I check in with my core values and often find that I’m “out of alignment”.  When I get nervous about presenting in front of a new group I remind myself – guide them through an experience that is fun and feels good!  When I do, my audience has fun and feels good. And I do, too.

What about you?  How do you find work happiness?  Do you struggle?

For those of you who are regular readers, you will notice a difference to the site. For those who are new, welcome! And let me explain. As I worked on my website Sunday morning something went wrong.  With the click of a button my website disappeared.  Three years of posts and content that can only be restored through manual cut and paste. Just a little stress inducing.

If you’re not convinced about the power of thought, the power of intention or the old saying, “Be careful what you wish for,” I ask you to think again.  Earlier this week I told a colleague I wish I could blow up this site and start all over again.

And although this isn’t exactly what I had in mind, today my wish came true.

It’s not the end of the world. After getting over my initial upset, I realized this is a blessing. I wanted to make changes for a while.  Yes, it will take time.  Yes, it’s a nuisance.  A little yoga allowed me to return to calm and create an appropriate plan while still enjoying my Sunday (despite the Patriots loss). Things like this happen all the time. We expect one thing and get something entirely different. How we respond makes all the difference in the final outcome. Instead of being upset with the situation, I’m excited for the future of the site!

The next time you encounter a situation that doesn’t go as planned, check in with your response. It will have more of an impact on your final outcome than the situation itself.

As I put the pieces together I ask for your patience during the “reconstruction”. In the meantime, you can still reach me by phone at 617.548.5877 or email .

During this episode Stacey talks to Victoria Haffer about yoga, nutrition and living a healthy lifestyle.

On this episode of Back to Your Senses, Stacey interviews financial architect Paula Harris and Money Coach, Kathleen Burns Kingsbury about money, stress, emotions and the economy.

Air date: February 2009

During the last year of my corporate career I was stressed out due to a toxic work environment that I didn’t know how to appropriately manage. It’s no surprise then that a lot of my work now involves relieving stress in the workplace. Stressed out workers are costly in terms decreased productivity, increased health costs and missed work days not to mention their contribution to a less than positive work environment.

I’m often asked “How do I teach other people to manage their stress, too?” Yes, it’s frustrating when you are trying and your colleagues are not. Do not give in to their attitudes! Lance at the Jungle of Life recently wrote a post about how “one” can make a big difference. Concentrate on relieving YOUR stress and you will manage your health and your career success. If you react in a way that is healthy and appropriate, your colleagues may start to notice in their own time. You cannot help those who are not ready for help, but you can inspire through your own actions. Act appropriately and maybe that colleague will come to you and ask “How do you stay so positive during such a frustrating situation?” Now, you can share your knowledge.

Below are no cost ways to relieve stress right from your desk or workspace. You are your greatest asset when it comes to your personal and professional success. You cannot afford not to take a short break and dedicate some time each day, even at work, to your well-being.

• Laugh. Studies prove that smiling and laughing help relax the body, and takes less energy than furrowing the brow. Find a colleague who can provide you with a chuckle or two.
• Breathe – You’ve heard the expression “Just take a deep breath”. Well, there is a lot of truth to that statement, as long as you breathe correctly. Inhaling and exhaling through the nose can be very calming, while inhaling through the nose and out through the mouth can be cleansing. Make the breath long and slow.
• Take a walk – Get away from the problem. Ideally take a walk outside and get some fresh air. At the very least move away from your desk and get a change of scenery. This will help you approach the issue with a fresh perspective when you return.
• Keep your office space clean –A cluttered desk and office can often lead to unnecessary stress or a cluttered mind. Take a few minutes each day to clean up papers and files that have been piling up. Organize books on your shelves, and keep your desk dust free.
• Stretch – If you sit behind a desk and computer all day, chances are your back, shoulders and hips are compressed. Every 30 minutes do a brief stretch to relieve that muscle tension and give you a clear mind.
• Listen – You are not the only one with something to say in the office. If you want to be heard and respected when you speak, you must treat your colleagues with that same respect and avoid interrupting. You may not agree, but you also don’t have to attack. We are all entitled to our opinions.
• Communicate clearly – More and more I find that communication, or lack thereof, is often at the core of stressful situations. Learn how to use your words in a way that gets your message across accurately, intelligently and respectfully. Watch your body language, too. Clear communication ensures you are heard and helps avoid further frustration and confusion.
• Use a vacation day – According to a 2007 International Vacation Deprivation Study by Expedia, 35% of US adults do not use all the vacation time allotted to them in a year. Taking a break, even for a day, helps clear your mind, release tension and provide you the energy you need to be productive when you’re back in the office.
• Stop Complaining. Remember you have choices. If you are unhappy in your current work situation you can have more effective conversations, you can choose to take deep breaths and simply get the work done, or you can create an exit plan. When you complain you are choosing the negativity. I spent many years as a “corporate complainer” serving only to escalate my stress levels. Stop complaining and start making more appropriate choices for you and you’ll notice your stress levels decrease, too.
• Hang a “Do Not Disturb Sign” – Office life is full of interruptions including meetings, phone calls and co-workers looking to chat. Set boundaries, like hanging a do not disturb sign or muting your phone, and stick to them. Give yourself some time during the workday that is uninterrupted so you can get some work done!