Keys to Reduce Stress: Tiny Steps to Serene Living

A recent study shows three out of four Americans reported feeling stressed in the last month, and an informal survey I've conducted indicates when we feel frazzled, tense, or worried most have trouble concentrating. 

Updated 3/14/22

During tense periods, we may forget there are things we can do to calm down, refresh ourselves, and proceed with a lighter heart.

Can you imagine how great you would feel, with less stress and more time and energy to do what you really want to do? 

If you're ready for that, look at the keys to serene living below. They are designed to provide emotional, mental, spiritual, and physical stress reduction ideas to help you along. 

Some suggest ways to take tiny steps to streamline your to-do list. Others provide ideas and activities that help instill confidence and hope. 

Still others help you get a better handle on how often you allow other people, places, and things to disrupt your peace of mind. 

Rest assured, each self-care tip and lifestyle practice helps make daily living more rewarding and serene.

These tried and true methods have worked for me, as well as the life coaches, personal trainers, mentors, psychologists, and other successful people I admire.

Keys to Reduce Stress: Tiny Steps to Serene Living

Methods to Get Off to a Good Start

Make it a habit to get 7 to 8 hours of sleep each night. Once you're awake, carve out time to pray, meditate, journal, exercise, and/or do things that center you and help you feel energized. See additional ideas to nip stress in the bud here. 

Some people like to prepare for a full day by doing certain prep tasks the night before. For example, they pack lunches, do laundry, sort email, answer text messages, etc.

Others take a few moments at night to mark their planner with a to-do list for the next day. 

At my house, we like to put out our breakfast utensils at night. A little planning goes a long way in preventing a mad dash in the morning.

If you already have an efficient nightly or morning routine, you're ahead of the game. 

Research shows highly successful people know how to manage their time well and have a set pattern they adhere to even when traveling or telecommuting. 

Methods that Help You Stay on Track

Hydrate, shower, and allow time for personal care. Dress in the colors you love. Color energy has the power to bring comfort and joy. For additional tips read Ways to Use Colors to Improve Work-Life Balance.

Eat a nourishing breakfast, and make your bed. 

Before you begin to work, clear clutter from your desktop at the office or home work space. If it makes sense to you, recite the Serenity Prayer to de-clutter your mind. 

Do challenging tasks first, and remember to take a break every 20-30 minutes to move around. 

Get away from electronic devices for down time. Exercise, smile, and breathe deeply. All help alleviate stress.

Once you're back to work, make it a habit to screen calls, avoid email checks, and refrain from doing anything that distracts you.

Stay in the moment by focusing on the process rather than the outcome. 

Creativity and inspiration blossom in the here and now. That's one big reason why it's so important to skip multi-tasking. 

For additional success tips read this.

Observe your self-motivation level. Are you willing to learn from your mistakes as well as victories? 

Procrastination or shaming ourselves or others for not being able to accomplish certain tasks, leads to unhappiness, disappointment, and stress. 

If you tend to get down on yourself, train your mind to recognize and appreciate even the smallest forward motion.

For a pause that is sure to refresh, take a few minutes to step outdoors to walk or jog in nature. 

Green spaces can revitalize your body, mind, and spirit. When we use 15 minutes or more each day to absorb the health promoting energy Mother Nature provides, it's great for total well-being. 

Make it a practice to look inward for self-affirmation and validate yourself. 

It's human nature to enjoy praise from others, but don't rate your worthiness on what judgmental people say about you. This is a sure way to feel not good enough.

Methods that Simplify Daily Living and Help You Go with the Flow

Organize shelves, drawers, closets, files, and living space so you can take an inventory. Donate, sell, or gift things that no longer serve a purpose. 

When you reduce clutter, it helps you see more clearly how many things you have, and pause before shopping for anything new. 

Recycle, reuse, or repair stuff you already have. This is often an economical advantage, is eco-friendly, and saves time and energy you would use, if you had to purchase it new.

Vary undertakings with time out for a cup of tea, or chat with a buddy. 

Learn to say “no” when you need to. Bowing out of activities, conferences, errands, and time with difficult people, enables you to prioritize your time, energy, and resources. 

Letting go of people pleasing allows you to focus on meeting your own needs more effectively. In the long run, setting boundaries avoids building up resentments and stress.

Write about gratitude daily. Studies show the act of physically writing a gratitude list with pen and paper, helps solidify it in your mind. 

Build up a log of things you're thankful for, and refer back to it, when you're feeling low.

 Compose and recite affirmations to change self-critical messages you give yourself about your habits, skills, personality, or physical and mental characteristics to positive life affirming ones. See more about positive energy and affirmations here.                                                    

Every tiny step we take to improve our self-care routine adds up. Let's be kind, compassionate, and understanding with ourselves as we adopt healthier ways to grow and change. 

I hope my ideas and support help you take as many tiny steps as you need to create serene living! 💓

Which self-care practices do you use to help you reduce stress?

What new ideas for self-care did you learn about in this post, and how do you think they can help you?

Have you used soothing or refreshing colors, nature, or other methods to calm or comfort you? 

Please share feedback in the comments section below. I appreciate and read every comment and love to hear from you. No links in your comments please, because I won't be able to publish them that way. Thanks for your cooperation.

Social media shares are greatly appreciated, and I thank you in advance. 

Please note: this post is intended for entertainment and informational purposes only. It is not offered as medical advice.

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Emotions Creativity Sensuality Workshop and Colors of Joy

Special Invitation to My Blog Readers

You are Invited!

Sacral Chakra Energy Workshop: Emotions, Creativity, and Sensuality and Book Signing for Colors of Joy

Where: The Seasoned Woman, the Williams Center Plaza, 5460 E. Broadway Blvd., Tucson, AZ 85711

When: Thurs. Sept. 20, 2018 between 5-6 PM

Why: Have Fun as Nancy Andres Shows You Ways to Use Sacral Chakra Energy and Orange to Enliven Mind/Body/ Spirit.

Interactive Workshop is Complimentary, and Seating is on a First Come First Serve Basis. Please call the Seasoned Woman at 520-745-5942 to confirm. 

You'll see Colors of Joy: A Woman’s Guide for Self-Discovery, Balance, and Bliss. It helps journal owners enhance self-awareness, boost vitality, and attract more joy into daily living.

Each of the 12 chapters in Colors of Joy begins with a Color Illustration

Buy a copy of Colors of Joy at this workshop, and I'll autograph it. Save shopping time and purchase another as a colorful birthday, thinking of you, or holiday gift. 

Does color play an important role in your day to day pleasure, passion, and inspiration?

Why not enjoy yourself, as you learn to get in touch with emotions, creativity, and sensuality through sacral chakra energy and its corresponding color ORANGE? 

I can't wait to meet and greet you at this workshop. Please join us. Come on down!

For wellness tips and information about special events, please visit my website and sign up for the wellness news.

Do you have questions or want to share ideas and information about sacral chakra energy, orange, or living a healthier, happier lifestyle?

Please scroll to the comment section below, enter your comment, then click publish. 

Thanks for your visit, and sure look forward to meeting you at the workshop!

Tips to Help You Keep a Success Journal and Soar in Business and Life!

In the past, I let fear, shyness, low self-esteem, and procrastination stop me from doing things I wanted or needed to do. Can any of you relate?

As a solution to being stuck, I’ve kept a success journal to get more in touch with how I feel and think about going for the gold.

The post has been updated 11/18/20

It’s made an astonishing change in how I face down the fear of doing what is right for me, and enables me to make progress in accomplishing my goals.

Wonder what a success journal is and how it can help you feel more self-confident and willing to risk change?

Set up a success journal by grabbing any blank or lined notebook or journal you have on hand. Make it a dedicated place to record the smallest daily forward motion, small victory, accomplishment, or steps you’ve taken to fulfill your heart’s longing. 

Make sure to record even the tiniest way you’ve been accountable for improving yourself and your lifestyle.

Use colored pencils, crayons, markers or colored pens to write. Cut and paste magazine clippings, scraps of colored paper, or any collage material you like. Make it as beautiful as you can. Paste in thank you notes that touched your heart, a certificate, letter of recognition, or awards.

After writing every day for just a few weeks, this is what I discovered…

Tips to Help You Keep a Success Journal and Soar in Business and Life!

Set a Standard for Success: EXAMPLE (EX.) For me, success doesn’t mean mega bucks in my bank account or special title on my office door. I've figured out what success looks like by reviewing my values, ethics, and personal preferences. 

If you compare your accomplishments to things others do, you’re setting yourself up for disappointment. Strive for improvement in yourself and happiness will be a part of your process rather than judgments and shame.

Focus Attention: (EX.) Write a to-do list with only one or two goals per day. Make each task your first priority, and small enough that it can be completed in a day. Don't allow anything to sidetrack you including your phone, social media, or text messages. 

Roll up your sleeves and get busy. When you actually complete an assignment, take a moment to record how this success made you feel. I wrote and published my woman's self-care journal by using this method. I vowed to write at least one page a day. I found on most days, I wrote many more than one page. On those days that I didn't feel creative, writing or revising one page was good enough for me.

Pace Yourself: (EX) If you have the stamina, start to work on the next goal. If not, take a 15 min. break to walk in nature, read a book, have a cup of peppermint tea, or do a few yoga poses. Then move on to the next to-do item.

To function at your peak, balance work activities with play. Set aside time to participate in a sport, work out at the gym, gather with friends and family, walk with a walking buddy, or take part in any relaxing activity you enjoy.

Learn from past mistakes: (EX) Use a success journal to describe how a setback in the past eventually had a positive outcome. I wrote about my victory to let go of expectations that a business associate would prepare a document exactly the same way as I do. When I was able to recognize and acknowledge we each have our own style of doing things, I found peace and equanimity.

Put a positive spin on self-talk: (EX) Write about yourself and actions by using the expression I “get to” do this rather than “have to” or "should" do this. I tell myself “I’m working on that project and haven’t completed it yet,” instead of I can’t do that.” An optimistic slant and proactive approach helps me feel good about things I need or want to do and helps me persevere.

Be gentle with yourself: (EX) Give yourself permission to be a beginner at new things. Treat yourself as you would, if you were a child learning something new. Some people are quick learners and some take more time. Honor your process and remember...

“Kindness encourages progress and compassion infuses positive karma into each action.” Nancy Andres

Recognize you always have choices: (EX) Instead of getting anxious and bent out of shape about interpersonal relationships, I’ve learned to take as much time as I need to test the waters. I was burned in the past, and as a result my m-o is to be cautious and go slow. This doesn't mean it always has to be this way. After all, I do have choices.  

I also proceeded slowly to approach public speaking many years ago. Over the years, I’ve gotten more comfortable talking to groups. Nonetheless, even today I feel slight nervousness. I think that's good, because my anxiety is what motivates me to prepare fully and think of many ways to make any workshop or seminar I present concise, entertaining, interactive, and informative.

Discover new ways to be more flexible: (EX) When I recorded those tasks I didn’t enjoy, but completed anyway, I realized I could release certain tasks (relegating responsibility to others or eliminating the project entirely). When the same task needs to be done in the future, I’ve decided to surrender it to someone else and remove it from my to-do list. This leaves more time and energy to do something I love.

You don’t need to have all the answers: (EX) I accept that when I lack knowledge or skill about a subject, I have options. I can reach out for help from an available person, take a course, or get expert advice. Sometimes the only way to learn something new or creative comes from trial and error. Be willing to make mistakes and learn from them.

List at least 1 positive thing you did today: EX: Today I woke early so I could meditate. I walked outdoors. I straightened out details of a book I’m reprinting, I called about a product I bought to get info on how to use it more efficiently, and postponed instant gratification of eating chips and had a nourishing bowl of soup instead. Even if the only thing you did today was to lift your head off the pillow and got out of bed, that's a start. Write it down.

Compare worst case and best case scenario: (EX) I coaxed myself to write down what one fear was, and named what I thought would be the worst and best thing to come from it.

This exercise reminded me I could line up a person to bookend. That’s someone I speak to before and after taking an action that I perceive as a "scary deed." Turns out what I thought could happen, never did.

Flex your skill muscles: (EX) Rachel Simmons, author of Enough as She Is: How to Help Girls Move Beyond Impossible Standards of Success to Live Healthy, Happy and Fulfilling Lives inspires me and helps me keep on going. “Skills are like muscles: they must be flexed repeatedly to stay strong and agile. Risk taking is just such a muscle.” Perhaps Simmons words will inspire you too.

Aim High: (EX) Identify things, people, and places you want in your life. After you’ve discovered this, take baby steps to actively pursue those avenues of satisfaction. Momentum encourages more momentum. Just see.

“I’ve come to believe that each of us has a personal calling that’s as unique as a fingerprint – and that the best way to succeed is to discover what you love and then find a way to offer it to others in the form of service, working hard, and also allowing the energy of the universe to lead you.” — Oprah Winfrey

Act as if: (EX) If you want some area of your life to improve, act as if it already has. The law of attraction will help it manifest in your life. Include written signs of praise, photos, memos, and objects that validate your efforts. When you're having a challenging day and don't feel like a winner, look at these items and take the word of others.

Don’t Let Your Past Define You: (EX) I suffered from Post Traumatic Stress Disorder (PTSD) from childhood trauma, and was ashamed and afraid to admit it. I also thought if I show the world my vulnerabilities, it would mean further abuse.

After many years of extensive work on myself, I now know for sure I'm lovable and good enough just the way I am.

That's why I keep on keeping on. I love what I do, and show the world my authentic self as I write and publish my blog Colors 4 Health. I am the author and publisher of Colors of Joy. It has been so popular, It's now in a second printing (Oct. 2018). An additional hat I wear is to present seminars and workshops. 

Noting my progress in a blog post is positive reinforcement. Stating some of my accomplishments is a healthy action and good for self-esteem. I suggest you do that too!

Here's Are Additional Ideas to

Use Success Journal Pages to Share...

What talents, gifts, skills, knowledge, and know-how you possess that can be of service to others? How did you share your gifts today?

What are your secret longings? Do you dream about making changes in your career, family life, social life, community life, spiritual life, and personal life? What would your day look like if the things you dream about were in your life picture? 

Record those moments, events, or situations today when you made progress in handling a situation in a more positive, effective way?

Celebrate small wins and learn not to minimize forward motion. Draw a picture about how it felt as you crossed the finish line. 

Allow yourself a few moments to celebrate your achievement by sharing it with a mentor, coach, friend, family member, or colleague.    ✌

Before you go, please comment in the space provided below. 
Then click publish. (Please don't put links in your comment, or I won't be able to publish comments that way) 

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Colors of Joy Among Top 10 Self-Help Books for Women

Updated 8/24/19

I am a reflective person, and continually work on myself to evolve and grow. Over the years, many life skills outlined in self-help books resonated with me. I've been able to integrate them into my life. 

First two pages of Chapter 2, Colors of Joy

The books I mention below are at the top of my list of 50 great self-enrichment guides, and were written by authors I admire. Their writing has helped me change my life, because each shifted my attitude or perspective, and encouraged self-awareness. 

Self-care concepts I discuss in my book and those I learned from others enabled me and millions of others to practice taking better care of meeting our own needs as well as improving our ability to feel compassion for ourselves and others. I recommend each book on this list highly.

Nancy Andres' Top 10 Self-Help Books for Women by Women

1. The Language of Letting Go by Melody Beattie
2. You Can Heal Your Life by Louise Hay
3. Women's Bodies, Women's Wisdom by Christiane Northrup MD
4. Colors of Joy: A Woman'sGuide for Self-Discovery, Balance, and Bliss by Nancy Andres
5. The Artist’s Way by Julia Cameron
6. Writing Down the Bones by Natalie Goldberg
7. The Gifts of Imperfection and Daring Greatly by Brené Brown
8. Quiet by Susan Cain
9. One Day My Soul Just Opened Up by Iyanla Vanzant
10. The Happiness Project by Gretchen Rubin

All inspired me. Some shed light on my misconceptions. Others helped me re-program my thinking by providing methods that worked to help me stop listening to that "old internal critic" that shouted I wasn't good enough. 

Others helped me bolster my self-esteem, and speak up for myself. Some showed me how to "be still," and at appropriate times not reacting or commenting is an effective response.  

I placed Colors of Joy on my all-time favorite self-development list, because it works. In fact, the book has been so popular, it's now in its second printing.

It fulfills a long held dream of mine to help women prosper and grow. This interactive journal can make a positive change in you. See what readers say about it here and here.

Colors of Joy highlights insights I've gained from over two decades of research and investigation of color energy. It offers ideas and tips developed on the job as a health and lifestyle writer (since 1997) and wellness blogger (over 10 years), and personal experiences as a woman, wife, mother, friend, sister, journal devotee, and world citizen. 

An added feature of the journal is Kay Lesh, PhD, a family counsellor and educator, has written a section and describes the psychological aspects of colors, affirmations, and journal writing. 

Colors of Joy is designed to dispel negative energy by showing the journal owner how to write and recite affirmations including “I cherish and respect myself just as I am." 

It features ideas to nurture the journal owner, help her be more mindful of her choices, and avail herself of support and encouragement the book provides. 

Pick up a copy and let Colors of Joy guide you as its color-coded journal activities stimulates your intuition and higher wisdom through your senses, transforms fear to love, dread to hope, boredom to fun, confusion to clarity, and drabness to living color.

Enjoy Colors of Joy at your own pace, and observe how guided journal activities, color visualizations, 12 full page color-inserts, affirmations, and reflective exercises heal you, support you, and enhance daily living.

Create a sense of contentment and joy in your life, and remember to buy Colors of Joy now! 

Purchase an Autographed Copy or Place a Multiple Book Order

Purchase Colors of Joy at One of These Fine Shops, or 

Purchase Colors of Joy at Amazon Books

See what women have discovered about Colors of Joy below

Thrilled with Colors of Joy book review from Judee Algazi

Delighted by Rave Review of Colors of Joy by Carol Murphy

Nancy Adams Rodman wrote: Who would have thought that colors could be so healing? Don’t just read the book, but journal your way through and learn more about yourself than you could have imagined. This book offers a unique self exploratory experience. I always knew that walking outdoors was a great stress reliever for me. What I learned is that it is also the uninterrupted blue sky that I feel envelops me and is more than just calming, it’s healing. When I “see red” I can temper that feeling by picturing that color as it fades slowly into a soft pink which for me is a healing through love. You will gain your own insights by working through “Colors”. Nothing heavy duty here just a gentle dawning that will comfort you and make you smile.

Sheila Bustamante wrote: Colors of Joy: A Woman's Guide For Self-Discovery, Balance, and Bliss by Nancy Andres is filled with bright, purposeful exercises to take you on a journey to find yourself. The colorful chapter covers and their themes set the stage as you ponder the questions, live the actions or simply write what’s on your mind. Journaling is a powerful tool to help you explore your thoughts or actions and then reflect further upon them. Anyone can find a little something to relate to in this book for a joyful experience.

Robin Peel wrote: Author Nancy Andres reminds me to relax and appreciate the effect color has on my mood and emotions. The affirmations guide my thoughts and reflections about who I am, and who I am becoming. I especially recommend this book for women who want to expand their self-awareness and explore the richness of their inner lives.

Minka from Tucson AZ wrote: Beautifully colored and thoughtfully written. The book is full of wonderful suggestions. Gentle ideas to help us reflect and explore our feelings. It is great light and easy to approach. I love it and use it to add richness and meaning to my everyday life. I bought this book for 2 of my dear friends.

To see more reviews go to Colors of Joy Book Review Page on Amazon

Minka with her Copy of Colors of Joy

If you already have a copy of Colors of Joy or have given it as a gift, please write a review and post it on Amazon, Goodreads, and in the comments section below. I appreciate it greatly! Please know if you have questions or comments about this post, I welcome them too.

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