Pre-New Year's Resolution

This New Year's Eve resolve to be healthy, safe and wise.

Many of us enjoy indulging in food and libations on New Year's Eve.  Ringing in the new year with a big celebration might be just what we need after a long 12 months of economic bad news and an election campaign that seemed to never end.  Over indulging can have some nasty consequences that make the first day of your new year... less than enjoyable.

Health:

Prepare for your evening of fun with some care for your body.  Get some exercise early in the day. This will boost your energy in addition to burning some calories.  Eat three good meals. You'll likely be eating snack food later in the evening without much nutritional benefit, so get your nutrients early. This will also curb your appetite later making it easier to say "no" to the extra helping of Cheetos. Some healthy actions today will help you feel better tomorrow and next year for that matter.

Safety:  Know your limits.  We all know that alcohol reduces our inhibitions and our ability to make accurate judgements.  If you are driving, don't drink.  If you're going to drink, take a cab or treat yourself and friends to a limo for the night.  Nothing says "fun" like having a professional driver moving you about.  If your designated driver is indulging, make alternate travel plans for yourself and your driver.  I can't imagine that New Year's Day in jail, or worse the hospital, can be any fun.

Wisdom:  You are sure to encounter several people that are enjoying the celebration just a bit more than you.  You'll know them from their twisted gaits, or their loud voices.  Engaging in political discussion or emotional debates on New Year's Eve is fruitless.  Be wise, not smart.  Wisdom is knowing when not to engage in drunken battles.  Save your smarts for inspired conversation at a later date.

Have a Happy New Year!

(Brandon Johnston is a Life and Transition Coach assisting people balance their lives in ways they never dreamed were possible. Brandon can be reached by email at brandon@coachbrandon.net, or by phone at 612.326.4717. The first session is always free.)

Americas Fascination with Pirates

Mention the word "Pirate" and we are all likely to produce similar mental images.  We think of the Jolly Roger, menacing ships, swords and skull caps.  We are also likely to think of pirates like Blackbeard, Captain Jack Sparrow and Captain Hook.

Although their contemporary counterparts are looked upon with disdain, Americans hold our pirate history, factual and fictitious close to our hearts.  We take our children to see pirate movies, buy them pirate swords and pistols and we read them bedtime stories about pirates, both good and bad.  

Some of us adorn ourselves with pirate images.  Pirate tattoos are common on adults at all levels socioeconomic status.  Harley Davidson and other motorcycle riders frequently dress themselves in garments carrying images of the Jolly Roger.  A new television show on Animal Planet follows the journey of an anti-whaling vessel that flies the Jolly Roger flag on its mast.

The images are plentiful and common.

What is it about the American psyche that attracts us to Pirates?  As part of a project I am working on, I am collecting your thoughts about Pirates in the American culture.  What affectionate images of pirates or piracy do you hold?  What part of the pirate culture is attractive to Americans and Why?

Your comments are greatly appreciated.  If you use your name (real of fictitious), you will be cited in any future writings or productions unless you request otherwise.  If you prefer not to be cited, please sign the comment, "Anonymous".  You can also email your comments to me directly.

(Brandon Johnston is a Life and Transition Coach assisting people balance their lives in ways they never dreamed were possible. Brandon can be reached by email at brandon@coachbrandon.net, or by phone at 612.326.4717. The first session is always free.)

Surviving the Layoff Part 2

With pink slip in hand, you dive into the uncertainty of unemployment in a down economy. Getting yourself back on track might not be as easy as you think. Take my word for it, not all advice is created equal. Gainfully employed or unemployed, there are some things you should know about navigating a layoff, firing or “downsizing”.

Read Part 1: Preparing for Job Loss if you haven't already.

For the last week I have been conducting an informal study on Twitter.  I set up a search for “Job Loss," “Fired” and “Lost my Job” in TweetDeck. Not surprisingly I found that many people are talking about either losing their jobs, or have just lost their jobs. However, I was surprised at the volume of hits I'm getting on the search. As it turns out, at least once a minute during the test, someone on Twitter is writing about these terms. I am receiving 60 to 100 hits per hour. That's a lot of people worried about their employment future.

If you are one of these people, or if it is remotely possible that you might find yourself unemployed in the near future, there are a some things you need to know about not only surviving the layoff, but thriving in it and acquiring new employment. By following the recommendations below, you will quickly find yourself on the track to a new future.

Preparing for the Journey Ahead

• Keep a Secret: Don't tell anyone! “Whoa! Wait a minute.” You're thinking, “I've always been told to tell everyone I know and spread the word.” Spreading the word comes later – after you've had time to prepare yourself. Of course you'll want to tell your family and maybe a few close friends, but don't overdo it.

Layoffs are incredibly stressful. The heart races and our emotions go on a binge of anger that purges into sadness and often despair and depression. Speaking your mind at this time will put you at risk of burning bridges that you may need later. Being angry at your ex-employer, the country and the President are normal feelings. Stay positive and refrain from commenting on your situation. How you handle yourself under these circumstances will either put you on the right course or set you adrift in uncharted waters. Grab your life vest and jump in the boat. You're on an exciting journey. (Time Allotted: From termination (or notice thereof) until you are 100% certain you are ready to present yourself.)

• Vacate Yourself: That's right, take a personal mental vacation. It is important that you release yourself from anxiety and stress as much as possible. Make time for yourself to clear your head daily. This is an important step, but don't dwell here. Your personal mental health time should be limited to 30 to 60 minutes a day, no more. Seek assistance from your family by asking them to let you “be” for just an hour each day while you reset your head. If you use this time properly and frequently, you will find that you are better able to tackle your day while keeping your anxiety to a minimum.

If you are not versed in meditation or self-hypnosis, make your first of very few post-layoff purchases a meditation or relaxation CD. Body scan relaxation is a great way to introduce yourself to this relaxation technique. There are literally thousands of them available. Try one from your library before purchasing if you are uncertain about what you want. I frequently use the “Body Scan and Sitting Meditation” by Joe Nelson. (Time Allotted: Start immediately and continue throughout your life.)

• Get Fit: Thirty to 45 minutes of exercise daily is essential to keeping your physical and mental health. During periods of high stress, your body will show signs of fatigue as it fights to keep you going. Both your physical body and your ability to concentrate will suffer. This is not the time to let either your appearance or your ability to think straight decline. Exercise will clear your mind allowing you to focus better and will keep you attractive while you travel through life. (Time Allotted: Start immediately for 20 to 60 minutes per day for the rest of your life.)

• Plot your Course: You wouldn't venture into open seas without a map and compass. Don't look for employment without a plan of action. Employers have more options for hiring people than ever before. You need to set up an action plan that prepares you quickly and thoroughly for direct communication with potential employers.

1. Identify what type of position you will be looking for. What job titles fit this position?
   
2. Write-out what the ideal job description might look like.
3. Short of the ideal job, what other positions would you accept if in a pinch?
   
4. What other industries would your skill set fit into?
   
5. Would you consider changing the industry you work in? For instance, you might have been programmer at an internet marketing company. You would have a steep learning curve to adjust to a non-profit focusing on sharing rides for the disabled. Would you consider a change like this in your career?
   

When you have clear definition of what you will be looking for, plot it on paper. Rate your options on a scale from one to five with one being your first choice. This will be your job guide when you discover new opportunities.

• Packing the Briefcase: Your briefcase needs to contain 4 things. Don't leave the shore without them.

1. Resume
   
2. Case Studies
   
3. Cover Letter(s)
   
4. References

The Resume: Only after you have determined what you are searching for and where you are going to do it, should you prepare your resume.  Your resume is You.  It needs to clearly and concisely describe who you are, not just what you've done.  It also reflects where you are going.  Trained and experienced recruiters will review your resume along with possibly hundreds of others.  Your resume will need to clearly show your successes and achievements.  These things tell the recruiter much more than a job title or the name of a previous employer does, although they can be important as well.  A strictly technical resume gives the reader a sense of what you can do, but doesn't tell them anything about you. Chances are there are a dozen resumes on that persons desk with the same skill set. How will you reflect who you really are?

A fantastic resume will also show the reader where you are going in your career. Often this is done in the “Objective” paragraph, but it is just as important to demonstrate your path throughout the resume.

Case Studies: In addition to a resume, you should be prepared with one or two “Case Studies”. Case studies are examples of success during duress or other achievements. Usually your case studies are stories or anecdotes that you keep in the back of your head for the interview. I suggest however, that you write them out.

Typical interview question: “Give me an example of one time when you overcame all odds and were successful?”  You will get a question like this at an interview.  If you are not prepared, you will stumble.  By preparing a couple case studies in advance, you will not only force yourself to mentally revisit your past, and thereby refreshing your memory about prior achievements, but you will also be more confident in the interview and display less stress.  Write a couple case studies that reflect different aspects of your personal achievements and study them.

Cover Letters: Second on my list of the most difficult things a person has to do in their life (the first being the resume), the cover letter is usually the very first thing someone reads about you. Much has been written about cover letters, but my advice is simple and straight forward. You will need a new cover letter for every resume you send out. It must be directed not only toward the position you are applying for, but also the company and the person who will be reading it. In addition, it needs to be clear, easy to read and explain why the reader not only needs to look at your resume, but hire you. Easy, right? It's not and this article cannot possibly contain enough information to solve this problem for you. Here are a few tips to get you started:

1. Address it to the person that will be reading it. “To Whom it May Concern” shows that you: a) haven't done your research, b) that you don't care enough about the job to do your research, and c) that you don't deserve the job.
   
2. Tell the reader how you found the job. Here's an easy way to show them that you are resourceful and may even know someone they know.
   
3. Tell the reader why you are absorbing their valuable time. Restate the skill set they advertised for and one by one describe why you meet their needs. You'll most likely revise this section for every letter you send.
   
4. Show the reader why you are better than 100% of the other applicants. What additional skill or experience do you have that fits perfectly with their advertised position, but was not spelled out. Your extra insight into their organization will make you stand out from the crowd. You will have to work hard find this information, but it will be worthwhile.
   
5. Show your confidence while remaining humble. You've told the reader why they need to hire you. Now you need to get the interview. Suggest a day to get together that you have relatively open. “I am free to meet with you on Thursday December 18^th. If that works with your schedule, please reply by phone at your convenience.” If the employer calls to make the appointment, answer the phone and get the interview. There might not be a second chance.
   

References: Hopefully during your career you have developed and fostered positive relationships with your employers, clients and coworkers. These are your references and we will cover more on them in the next section.

Quality resumes and cover letters don't happen by accident. They are thoughtfully created, and revised numerous times before they see the hands of a potential employer. There are numerous good books on the market that can get you started in the right direction, but you might consider working with a professional in the employment industry or with a coach that will give you direction and unbiased feedback. (Time Allotted: 1 Or 2 days. Get it done. You won't find work sitting on your duff. Work 10 hour days on your resume and cover letter template until they are ready.)

• Write your speech: You've been keeping a secret. It's almost time to announce yourself. How are you going to present yourself? As the angry, shoved under the rug, pissed off ex-employee of XYZ Corp?  Or as an excited to be free, reorganizing your life, ready to make a move employee of the year type looking for great organization to share your knowledge with? As someone who hasn't heard from you in the last couple days, I'd most likely want to hear from the latter rather than the former. Don't bore me with your sob story about how you were under appreciated or how the government hasn't done enough to save the working class. I might have just closed the largest deal of my life with your former employer and I might have voted for that political party you are slandering. That bridge is made of wood, don't burn it.

  
  

Be prepared to keep a light conversation with everyone you meet. Announce that you're on a new career path due to circumstances beyond your control. Prepare yourself to answer questions about your layoff without getting worked up and without professing any negativity.

 Get your story straight and consistent. A potential employer might want to know why your prior employer let go of you and 9 other people while they kept 2 others. Why weren't you one of the two they kept? It might be difficult to find the answer inside yourself, but it's an important question to answer. Likely there is a good reason, namely “money”. Whatever it is, know the answer.

You won't be reading your speech. Rather it's a outline to follow that reintroduces you to someone, describes why you are getting back in touch (ie. Looking for work, seeking a reference or asking for a referral) and opens the lines of communications. By now you've created your job guide, so it should be easy to tell someone what type of work you are looking for. (Time Allotted: 30 To 60 minutes.)

• Your the Captain. Pick your Crew: Having packed your bags, exercised and cleared your head of the negativity you had two days ago, it's time to recruit your crew. Grab the phone, your job guide, your speech and $20 bucks for coffee and hit the streets. Everyone you've ever met in your entire life is a potential reference or a source for job leads.

Sort that stack of business cards in your drawer by order of importance in your journey. Read through your contact database and make a note of everyone that will be a good source for you. Make a list of your contacts in two columns: References and Referral Sources.

Call your potential references first. You have the speech, use it. Ask them if you can use their name as a reference in your job search. Unless you've completely burned all the bridges in your field, you will get a “Yes”. Be sure to ask them if they know of someone you should call for a job lead. Your best job leads come from people you know. Not out of the newspaper. Lastly, ask your reference contacts to keep their ears open for a position you should investigate. This little touch places a subconscious note in the persons head that produces a surprising amount of job leads. This is your “crew”. They are the people working for you at least in some small way. Be sure to follow up with your crew when you get leads with a big “Thank you”. It shows them that you appreciate them and makes them feel good about helping you. It wouldn't hurt to send a follow-up letter to your references with a resume included. Asking them to kindly review the resume for their opinion will subtly entice them to actually read it and may spark an idea for a job lead. (Time Allotted: Depending on the height of your business card stack, this might take a while. Don't fret about the time, you're looking for work now!)

Set Sail: Your crew is working for you in the belly of the ship. It's your turn to drive.

Set your sights on the familiar referrals sources. Call all remaining potential referrals from your database and stack of business cards. As you did with your list of references, use your speech and ask for their assistance in locating a position that meets the specs of your job guide. If you don't get a lead, thank them and ask if you can send a resume for their files “just in case” something pops up or comes to mind. Getting a resume in the mail will spark their curiosity enough that they are likely to read it. As with a good brochure you receive in the mail, the simple act of reading it may produce “buy response”.

When you've exhausted the contacts in your network, expand your horizons to familiar job boards like monster.com, jobdig.com and similar places. Keep in mind the lessons from earlier. Research all of the jobs that interest you before sending a blind resume.

• Be a spy: Not only is it a lot of fun to investigate new opportunities, it is necessary. As was discussed in the Cover Letter section, you need to know what you are applying for and who you are applying to. Gather as much information as possible before committing a resume and cover letter to a potential employer. Prepare some questions about the position, the company, the work group or anything else (except for salary inquiries) that intrigues you. Then start your investigation. It goes without saying that you should never break the law. If an employer specifically asks in the ad not to be contacted by phone, doing so means you are not a rule follower and you won't be likely to get the interview or the job. Try these things if it makes sense to do so:

• Get a name: Many job advertisements, especially on online job boards, don't have the name of the contact person. A quick phone call to the company can get you this information and might even get you in touch with the right person. Ask the receptionist if you can speak with the person that is hiring for the XYZ position. If the gatekeeper locks you out, ask if you can get the name of the hiring person so that you may properly address the cover letter. You're being truthful and thorough. You'll most likely get the name. You might try calling later with the name in hand and your questions ready.

• Research the company online: The company website will tell you a lot about most companies, but do a Google search as well. Read up on what others are saying about them. If the company has been cited in a business journal, read the article. You'll stand out in an interview if you reference an article you read. You're well informed and obviously interested in the position.

• Investigate the position: Careful here! Don't try this if you are not fully prepared. If you are applying for an Account Manager position, a quick call to the receptionist will likely get you in touch with an Account Manager at your request. Ask to speak with one and you shall receive. Being open and honest will be serve you well. Let the Account Manager know that you are thinking about applying for a similar position. Ask some insightful questions about the position, it's client base, the work environment and the stability of the company. You will get some good information, but it's important to recognize that this tactic can sometimes backfire. The person you are speaking with may be the person being replaced or they may be disgruntled about something. Use caution.

• Follow Through: Good sales people know that if you promise something, you need to get it done. It's easy to overlook the fact that promised to email your resume “in the next hour”. Not doing as promised will put you in a negative light and may lose the position for you. Likewise, not following up with a thank you note (hand written, of course), may tell the employer that you don't appreciate their time or that you just aren't interested in the position. A hand written note will tell the employer just the opposite; you appreciate them and look forward to hearing back from them.
  

• Bring the Ship Back to Shore: If you follow the above advice, you'll be on your way to finding new employment. Extended periods at sea can make you a bit wobbly on your feet. To make sure you stay grounded and focused, remember to keep your exercise and relaxation time consistent. Doing so will increase your stamina and help control depressive episodes if the job search runs long.
  

When you find employment, it's important to thank you crew for their hard work. A quick call announcing your successful job search is a nice touch, as is a note. Make it personal and professional.

Surviving a job loss is a difficult proposition, but not impossible. Thousands of people are loosing their jobs daily. Finding new employment and getting your feet on the ground will require thoughtful preparation and often more time than we would like. Following a daily regiment is important to success. Be sure to treat your job search with the respect that you would a full time job.

One or two hours a day is not usually enough to quickly find employment. Working 8 to 10 hours a day, five days a week finding employment for yourself is your temporary job. If your job search will last more than a couple weeks and your funds are dangerously low, get a part time job to make ends meet. The stress of working two jobs will be less than the stress of losing your house or not being able to pay your bills.

For more information and health care tips, check out WEB MD

Part 1: Preparing for Job Loss: If you missed it, click here.

(Brandon Johnston is a Life and Transition Coach assisting people balance their lives in ways they never dreamed were possible. Brandon can be reached by email at brandon@coachbrandon.net, or by phone at 612.326.4717. The first session is always free.)

Preparing for Job Loss (Part 1 of 2)

It's old news: "More Layoffs Today at XYZ Incorporated". I'm reading Tweets (Twitter) daily from people announcing that they either are going to lose their job, or they just did. Speaking from experience, losing your job is 1st) Scary, 2nd) Possibly Financially Devastating and 3rd) Depressing.

For a lot of men and women, we identify ourselves by our jobs. When we are introduced to new people, one of the first questions we are likely to ask is "So, what do you do for a living?" Losing a job sends our self-identity on a roller 

coaster ride few of us are prepared to deal with.

A slight adjustment in focus now will prepare you for an uncertain employment future and may have the additional benefit of increasing your employability index.

Here are a few things you can, and should do now:

• Network. If you're reading this, it's most likely because you found me on a social networking site. (See, I'm following my own advice.) Everyone you meet represents a future sale, knowledge database, or a source for future job referrals. Take time to get to know these people. Remember their names and something important about them and stay in touch.

  
  

I met a woman this morning that described her husband as a master networker.  She further stated that her husband for 25 years has made at least one phone call every day to someone he hadn't spoken with for a long length of time. For him it's a routine that he doesn't break. She says that every time they travel, whether on vacation or business, he schedules a dinner or cocktail hour and invites two or three people he knows from the area. According to her, they always show up and often with two or three more people for him to meet. If you follow this method, you will have more friends and colleagues than you can imagine. If you really want to up the ante, introduce yourself to at least one person a day and put them in your call cache.

• Educate Yourself. I'm speaking of real education. Formal education is important in creating your "paper" marketability. The more credentials you carry on your resume, the more doors that will open for you.  Many employers offer at least partial tuition reimbursement for college courses or continuing education courses. Take advantage of this. If your employer doesn't offer this, do it anyway. (I am taking a course in mediation and parenting consulting at Hamline University this January).

I was discussing the job crisis with a gentleman I met this morning. He made the obvious but very important point that job seekers need to find a

 way to differentiate themselves from other job seekers. He wasn't speaking in terms of using colorful resume paper, or having a Flash enabled web resume. He was saying that employers are more able to pick and choose the top talent because of the increasing numbers of unemployed. That means that your are competing against more people than ever before for fewer jobs. 

Ask yourself, "What am I currently doing to make myself stand above all other employees in my department or company?" Chances are you know where you stand in relation to your coworkers. If you're not at, or near the top of the performers you run the risk of being replaced or downsized.

Taking steps now to educate yourself will not only help you keep your current position by helping you perform better, but will also make you more desirable to future employers.

 Further, continuing education can not only be used to increase your desirability, but also simultaneously as a means to expand your career path to new areas of interest.

• Stay Informed. Don't get left out of the conversation. Exposing yourself daily to a variety of subjects and discussions will develop and expand your knowledge base. How many times have you met a well educated person that couldn't maintain a conversation if you paid him to?

By reading a variety of columns and blogs each day, you will expose yourself to a world of information that you might not normally have access to and broaden your ability to engage people in different types of conversations. Read from trusted sources to keep up to date on current events. TIP: If you aren't using a RSS reader, start now and subscribe to numerous sites with an array of different topics. (Make this your first subscription by clicking the "subscribe" link on the right.)

Finally, ask questions about things you don't understand and absorb different view points from your own. By asking questions and understanding all sides of an argument, you will be better able to communicate with a larger volume of people and be smarter doing so.

• Track Your Successes. In the heat of the battle, we engage people and negotiate deals without giving it a moments notice. Your employer expects this of you and therefore foregos the pat-on-the

  -back and compensates you as agreed (hopefully). But when you are laid off, terminated or downsized, how will you remember all of the great things you contributed to your employers success?

Start a success journal today. I use Google Docs because 1) I'll never lose it and 2) because I can access it from anywhere. Use a notebook if you prefer, but don't forget to use it. Log your call volume if you are a sales person. Track your conversion rate. Monitor the gross sales and profit percentage you are contributing. Whatever it is that you are doing on a daily basis, write it down. Don't overlook the obvious. You won't in three months be able to remember everything you did, and you never know what your next employer might be looking for. This information will be priceless when it comes to updating your resume and writing a glowing cover letter.

• Spend Wisely and Save Money. This goes without saying, but it's an important point. If you are suddenly without employment, what will you do to pay the mortgage? For the sake of argument, it will take you 3 months (13 weeks) to find new employment and receive your first check. If you don't have a minimum of three months salary saved for a crisis, start saving now. Not having an income in the future will create higher stress, anxiety and depression. That is a dangerous combination and will make it difficult, if not impossible to focus and concentrate on your your job search. Saving 10% of your salary each week, it will take you 2.5 years to accumulate 3 months salary. I suggest makin

  g this a priority and putting away as much as you can afford to build this buffer as quickly as possible.

  
  

• Exercise. We all know that frequent exercise is important for good physical health, but did you

  

   know that it is important for mental health as well? Numerous studies have concluded that physical exercise will decrease anxiety, stress and depression. Exercise will increase your self confidence, self image and energy levels; all of which are important to being successful in business.

Self confidence and self image are tightly paired with success. If you feel good about yourself, you will be more confident and your performance at work and home will be better. Keeping your performance high will make it more difficult for an employer to let you go. In turn, if

 you are terminated, studies have revealed that more physically fit men are more likely to be hired by an employer. (No citation available. I read that study about 5 years ago.) Will you have time to get yourself in shape

 before your first interview after termination? Will your self confidence be convincing to potential employers?
Exercise now to manage your stress and you will be better able to handle extreme circumstances.

Next . . . Surviving the Layoff: What You Need to Know

(Brandon Johnston is a Life and Transition Coach assisting people balance their lives in ways they never dreamed were possible. Brandon can be reached by email at brandon@coachbrandon.net, or by phone at 612.326.4717. The first session is always free.)

Surviving SAD

As winter rolls out its white blanket in the Midwest and northern states, I personally get very excited about the next several months. There is ice skating, skiing and snowboarding, snowshoeing, snowmobiling (or riding a snow machine if your in Alaska), ice fishing, sleigh rides with Santa and a plethora of other fun and exciting activities to do.

Not everyone feels the same way I do, however. The cold weather and particularly the lack of light in the winter months cause many people to suffer from Seasonal Affective Disorder (SAD), a common manifestation of major depression. As many as 17% of people (AAFP) experience winter SAD.

The effects can include:

• Depression

• Hopelessness

• Anxiety

• Social Withdrawal

• Weight Gain

• and more (Mayo Clinic)

It might be difficult for those of us that really enjoy the winter to understand this disorder, but it is real and it is common.  I am not a doctor (and I don't play one on T.V.), but I believe that Surviving SAD can be as easy as making a few adjustments to your winter lifestyle.

Exercise has been proven time and again to lower anxiety and depression levels. It also releases endorphins in the brain that cause feelings of euphoria. Exercising often will not only make you feel better and keep you in shape, but it has a cascading effect on metabolism, allowing you to keep those pounds off and in turn have a more positive self-image.

Eating right will increase your energy and simultaneously control the weight gain often associated with the winter months. Stay away from high carbohydrate foods that tend to pack on the pounds. Stick with high protein foods for energy and muscle building nutrients.

Get Sleep. Our circadian rhythms can be set off balance by the change in light in the winter. Be sure you are getting enough sleep to support your new exercise regimen.

Be Social. Fight the tendency to hide under a blanket in front of the TV and get out and be with friends. Try new things and investigate new hobbies to do with other people. Positive social interaction energizes us.

Find Joy. Think positive has become a cliché, but for good reason. Look around and take in the splendor of nature. Right now there are two cardinals eating bird seed three feet from me out the kitchen window. It's beautiful out there!

Consult a physician. As I stated before, SAD is a manifestation of depression and I'm not a doctor. There are medical treatments for SAD including light therapy and medicines. Don't ignore the symptoms. If your exercise, eating, sleep, social and joy routines don't make a significant difference for you, seek professional help.

Brandon Johnston is a Life and Transition Coach. He can be contacted at brandon@coachbrandon.net for more information about living your life to the fullest potential.

New Years Resolution #1

This January 1^st, get your personal and professional lives in sync.

As your life and transition coach, I will help you organize and prioritize your goals for 2009. We will work together to balance your personal life with your professional life. If you have entrepreneurial aspirations, we will design and implement the path to success. As your life coach, I will provide you with the support, knowledge and motivation to find personal and professional success and happiness.

Consider these goals:

• Spending more time with your family and children
  
• Having quality relationships with friends and colleagues
  
• Quitting a vice or habit like nicotine and alcohol
  
• Changing careers
  
• Launching a business venture
  
• Learning a new skill or trade

These are just a few of the areas that I can help you explore.

Contact me today to schedule a free goal exploration session. There is no commitment necessary. If you know of someone in your life that will benefit from life balance, forward this message to them. It may be the best gift you can give someone this holiday season.

Brandon Johnston is a Life and Transition Coach providing career and life balance training. Call 612. 326. 4717 for more information or send an email to brandon@coachbrandon.net

Low Stress Holiday

The holiday season is not only upon us, it is now in high gear.  Most of us feasted heavily last week with friends and family.  Huge meals, extra portions, libations in excess and lots of "duff" building relaxation are hallmarks of Thanksgiving.  Socializing with friends and family, we engaged in conversation from the mundane to the insightful and possibly sparked a few arguments.  To wrap up our week, some of us indulged in some post-Thanksgiving shopping on "Black Friday" in preparation for holiday gift-giving.

The holiday season is full of joy for most of us, but it also brings us stress over finances, family issues, travel and health concerns.  Here are some ways to keep your stress low this season and ring-in the new year in a healthy way with few regrets from the last month.

Ration your food intake.  Over eating at holiday meals is common, but it leaves us uncomfortable in the gut and makes it difficult to get-out and exercise.  Eat well and enjoy your meals, but don't overeat.

Indulging in holiday treats satisfies our taste buds, but does little to reduce our hunger.  Consider healthy snacks like fruits and vegetables between meals and save the cookies and pies for desert.

Exercise often.  Exercise is proven to contribute to lower stress, more happiness, a better self-image and to increase our metabolism.  A brisk walk or a jog for 20 minutes each day will help keep your spirits high and help work-off those extra calories we intake during this season.  If possible, get outside for your exercise.  Fresh air helps to clear your head.  Schedule your exercise each day and keep to the program.  This will help you get a head-start on your new years resolution of trimming the extra pounds and exercising daily.

Spend within your means and reduce credit card use.  We are all tempted to fill the trees and stockings with tons of gifts for everyone.  Giving does bring us joy.  The healthy benefits of giving will be completely lost in the stress of financial concerns if we overspend beyond our means.  Fewer, more thoughtful gifts this season will likely make the holiday more enjoyable and reduce your pre- and post-holiday stress level.  Set a budget and stick to it.  Make a list of gifts to purchase prior to setting out for the malls.  Also limit the use of credit cards.  Spending on credit increases the cost of the items being purchased if you can't pay the card off every month.  Any savings you may have received on "Black Friday" will likely be lost on January 1st if you can't pay the balance of your credit cards.

Schedule time for yourself.  Make yourself a priority this season by allocating as little as 10 minutes a day to satisfy your personal needs.  Giving yourself a 10 minute to 30 minute break in the day on a regular basis, will help to reset your body-mind balance.  Try this in the morning before your family wakes up, at your lunch time or before you transition from work to home in the evening.  Schedule this time, let your loved ones know what you are doing and keep to the schedule.

Nap or meditate.  Napping as little as 20 minutes has been shown to reduce stress and increase your energy.  Meditating for 20 minutes can achieve the same results.  If you have difficulty relaxing or settling yourself during the day, consider using a meditation audio program to help you relax.  You will find that your energy level is much higher after your relaxation and you are better prepared to tackle your stresses.

Use vacation time.  Don't tell your employer I told you to do this.  Holidays are stressful.  We have shopping to do, cards to write, gifts to wrap, decorations to get up, people to call, errands to run and a plethora of other things to do.  There simply isn't enough time to do all of the things we would like to do.  Schedule a day or two off of work to prepare yourself for the holiday.  Schedule it in advance, so you can get your vacation time authorized and so that you have time to plan your time wisely.  Don't waste the time watching Montel, but actually do the things you need to do.  You will be better prepared for the holidays and less stressed about getting everything done.

Reduce multi-tasking.  Trying to do too many things causes us to be forgetful and careless.  Make a list of what needs to be done and stick to it.

Make your friend and family time valuable.  If you've planned accordingly and stuck with your schedule, it goes without saying that you will be better able to enjoy your family time and more relaxed.  But if you've forgotten something or haven't gotten everything done that you wanted to, then put it behind you and enjoy the moment.  Remember that the holidays are for family and friends and that everything you've been doing since Halloween has brought you to this moment. Relax, feast and cherish the time you have together.

Neurobic Exercises

For a little over a year I have been practicing daily routine-breaking exercises to increase my creativity.  Until recently, I did not know there was a name for these exercises, or even a formal study of this practice.

The exercises are called Neurobic Exercises and my recent discovery is a book by Katz and Rubin called Keep Your Brain Alive.

My journey started when I read an article about sparking new ideas and creating change in your life, by changing something very routine in your life.  The article suggested switching the order of your shower routine.  For instance, if you normally wash your hair, condition, scrub top to bottom and finally wash your face, try scrubbing top to bottom first.  Every day rotate or switch the order of your routine.  Something in the article struck me as very interesting and I began to deploy this new task in my daily life.  At first it was very difficult.  As time has passed, I have found myself getting mildly frustrated with the simplicity of the task and have added new things to my shower routine to increase the complexity.  I've added brushing my teeth, shaving and scrubbing bottom-up.

My discovery of the book Keep Your Brain Alive has extended my daily challenge to other parts of my life and has provided insight into the science behind the activities.  As described in complete detail in the book, changing our routines and involving all of our senses in our activities, creates new neural pathways in the brain.  By increasing your brains neural paths, you should reduce or prevent degradation in brainpower, increase your memory retention and live a fuller life.

Some of the neurobic exercises they recommend and some of my own creations are:

1. Brush your teeth with the opposite hand.
   
2. Shower with your eyes closed.
   
3. Break your morning routine by re-ordering your morning tasks.
   
4. Replace your speed dialing with old-style number pushing while saying the numbers.  Try recalling the number without looking it up in your phone book.
5. Eat with your eyes closed.  Do this while eating alone at home.  Concentrate on the smells, textures and tastes of the foods.
   
6. Exercise with free-weights rather than machines.
   
7. Practicing writing with your opposite hand.  Make your shopping lists this way.
   
8. "Make a move" on the road.  Find alternate ways to work.  Travel side roads.  Open the windows in your car and take in the smells of your route.
9. Meet someone new with all of your senses (except taste).  When meeting someone new, feel the handshake noting the texture of the hand and the strength of the grip.  Size-up the person by mentally noting the height and approximate weight of the person.  Focus on facial features.  Listen to the voice and note the tone and pattern of the speech.  Smell the air, trying to identify colognes and natural odors.
10. Dress with matching textures.  Try matching the feel of your clothes when choosing your attire.
    

If you're up for the challenge, take the brain quiz at www.neurobics.com and get a baseline for your neurobic ability.  I'm slightly embarrassed by this, but I'll tell you that I scored a 23 after honestly answering the questions.  I'm looking forward to retesting in a month after deploying more of the techniques discussed in the book.

Worrying Too Much?

Worrying Too Much?

I was reading one of the many blogs I read each day and came across this entry:

 http://www.adaringadventure.com/blog/wordpress/life-coaching/how-to-stop-worrying/

It's amazing that we spend so much time in worry mode.  As a whole, we spend far too much time worrying about small things.  I hear my family worrying about their careers: "I'm afraid my boss is going to fire me."  "My case-load is way down.  What am I going to do?"  "My supplier isn't able to ship me my parts and I can't fill my orders."  My friends are worried about their relationships (or lack of relationships).  My kids are worried about whether they are going to have treats (ie. sugar) before or after dinner.  It's endless.

Here's more:  I was at the coffee shop this morning for a couple of hours for a weekly get-together/networking meeting and overheard the people next to me arguing about the state of the nation.  Here's a pointer:  Stop worrying about politics, you can't change someone's mind.  If you could, would it be worth your time?

Worrying is a major catalyst for depression, anger and anxiety.  If you remove the worrying in your life (extinguish the catalyst), you will be happier, less stressed and more likeable.

Try these simple tools to take the worry in your life down a notch:

• Positive Spin:  When you hear your self-talk getting negative, rephrase the statements with a positive spin.  This might be the oldest trick in the book, but there's a reason why it's still printed.  Negative self talk perpetuates itself and exposes itself in your interactions with the outside world.  For example, you might find yourself looking in the mirror and saying to yourself, "I'm having a bad hair day."  Rephrase that with "A trip to the hair-dresser would be good for me."  Better yet, "My eyes are bright today."  The first comment changes an interpreted negative image to a positive action that will make you feel better.  The second comment replaces the negative thought with a positive statement about yourself that will ring true for the remainder of the day.
  
• Key Word:  Create a keyword or phrase that you repeat to yourself.  Pick something that makes you smile or giggle inside.  This technique has worked wonders for me and my family.  We use the word "oink" and have to say it twice with a pause between them.  Say it out loud:  "oink"  "oink".  Did you feel your lips naturally moving into the smile position?  I remind myself to do this at least once a day.  I also remind my family to do it when I hear them expressing worry and anger.  Feel free to use my words, or come up with your own.  Just be sure they create that same smile feel in your lips or at least make you giggle a bit inside.
  
• Funny Action:  This is a technique I discovered while conversing with a good friend of mine.  We were discussing the simple pleasures in life and he said that he talks to horses.  He continued to tell me that when he passes a horse (while driving), he says "hello" and engages in a quick one-sided conversation.  I was amazed to hear him tell me this goofy fact about himself.  Most people wouldn't admit such a thing and I would suggest to you that you keep this technique to yourself unless you really know someone well.  The fact is that I was doing a similar thing with cows.  True.  I rarely pass a cow without belting out my best cow impersonation.  Ask my kids, they will tell you it's true.  The effect is to remove yourself from the reality that is your "viewable" self and live in the "real" moment.  Let the real you show if even just for a moment and even if it's just you that can view it.  Do it often.
  

• Action List:  Most experts will agree that the best way to reduce anxiety is to fix the problem.  Make an action list everyday and check off the items as you complete them.  Sounds simple.  Then why don't all of us do this?  I'm not sure, but I will tell you that after I trained myself to do it, I felt a lot better about my accomplishments.  Instead of negative self-talking about all of the things I haven't completed, I am now able to self-talk about my achievements.  If something is worrying you that is under your control, then investigate the issue, solve the problem and complete the task.
  
• Trim the Fat:  This will take the most effort on your part, but will be the most rewarding thing you can do for yourself.  Decide what you can fix and what is completely out of your control.  If you can fix it, go to the previous bullet point and complete the task.  If you have no control over the resolution of the problem, get rid of it!  I don't mean tuck it away into a mental filing cabinet only to be rediscovered some time in the future.  I mean forget about it.  Tell yourself verbally and mentally "This is not my issue."  Or say, "This is their issue.  Not mine."  When you can take yourself out of the equation, you will be less worried, less depressed and a whole lot more fun to be around.
  

Anger and Emotional Control Coaching

Anger and other emotional issues impact every facet of our daily lives.  Our families are impacted by our short tempers or erratic behaviors.  Our professional and work-lives are impacted by poor performance, difficulty communicating or getting along with other, attendance issues and other negative traits.

Living with emotional issues does not have to be a chore.  We can have sustained positive interactions with coworkers.  Our family life can be better.  Our personal lives can be less stressful and happier.

I am a Life and Transition Coach with the goal of helping you create a better, more rewarding life.  My techniques are non-confrontational and designed to meet your needs as an individual.

Because I believe that emotional understanding is the cornerstone to personal happiness, I focus on discovering the roots of our behavior.  When we can identify the foundation of our issues, we can then begin to create a future that offers better self-awareness and success in all aspects of our lives.

The construction of the Emotional Coaching program consists of 5 building blocks. 

FIVE BUILDING BLOCKS for CONSTRUCTING ANGER & EMOTIONAL CONTROL

1. Defining Anger and Emotional Issues
   
   


2. Identifying Catalyst and Trigger Issues
   
   


3. Exploration of Emotional Root Fuel
   
   


4. Extinguishing Anger and Negative Emotions Before it Explodes
   
   


5. Tools for the Tool Box
   
   

When you are ready to construct a better, more fulfilling life, contact me to schedule a free informational session.

Coach Brandon

612. 326. 4717

brandon AT coachbrandon DOT net

(replace the AT and DOT with the appropriate symbols)

All materials copyright Brandon Johnston, coachbrandon.net