JOLT your life tips are currently updated every quarter and are a part of the JOLT Challenge newsletter.
3 ways to survive the Christmas Parties:
The silly season is almost upon us which means lots of parties and sometimes having too much to drink. Now the only sure-fire way to avoid a hangover is to obviously not drink alcohol or at least drink in moderation. Failing that, here are some useful tips to help with those nights of revelry.
1. Drink 1-for-1: That’s one glass of water for every alcoholic beverage you consume. The headache you feel the next morning is a result of a lack of fluid in the brain along with the dilation of the brain’s blood vessels. As the blood vessels dilate, it puts pressure on the pain sensors in the brain. Alcohol is a diuretic so you need to replenish your body with water. The fructose in fruit juice also helps (apple juice rather than the more acidic orange juice). Coffee is also a diuretic so drinking it first thing in the morning doesn’t help to rehydrate you however it acts as a vasoconstrictor and reduces the swelling of the blood vessels that causes the headache. Only drink a maximum of two cups and make sure you’re drinking water as well.
2. Light is right: The darker the alcohol, the more chance of getting a hangover due to congeners, the chemicals that darken the colour of alcohol. Brandy is the worst, followed by red wine (but for a different reason – the chemical tyramine), rum, whisky, white wine, gin and vodka. A study by the British Medical Journal showed that drinking bourbon whisky is twice as likely to cause a hangover than the same amount of vodka.
3. Eat food: Food slows the absoption of alcohol so less alcohol actually reaches the brain. You can eat prior to, during and after drinking. High-fat foods help absorb alcohol and avoid sugary foods as the sugar makes if difficult to sense how much alcohol you’re consuming.
3 ways to overcome limiting beliefs (WINTER ‘10)
Where do our beliefs come from? Many things we believe come from the media, what we read, and other peoples beliefs such as our parents. How true are they? There will be a lot of people out there who'll be in awe of what the All Whites have achieved at the 2010 Football World cup. If the players had believed their critics and what they were saying pre-tournament, the scores would be quite different. So how can you do to ensure your beliefs are true to you and are working positively for you?
1. Uncovering beliefs: Make a list of beliefs that are important to you. Next to each, list from where or who this belief originates. Next, write how each belief serves you, then how it does not serve you. Finally answer the question, is the belief worth changing?
2. Power up: Think of an area of your life you are unhappy about. What is it about that area you believe makes you unhappy? Now what is the opposite belief to this? Take this belief on board momentarily and look for evidence for this to be true. If you look for the positive evidence on this you'll find it and be able to build on it. An empowering belief will make all the difference!
3. Re-View: Take another belief that you consider to be one that holds you back. It may be that you're not creative or you and a particular colleague will never get on. Now detach from your belief on the matter and look at it from a different point of view. How would a friend look at this, a family member, a famous person, the colleague in question? Come up with a couple of different points of view so the grip of your limiting belief is weakened.
3 ways to reduce stress levels (AUTUMN ‘10)
Stress is a major contributor to illness, lack of sleep, emotional outbursts, poor performance and eating disorders to name a few. Try one of the following when you feel you're getting stressed:
1. Self reflect: Stop what you are doing and focus on breathing through your nose, relaxing your shoulders down, with your back straight. Your in-breath should extend your lower abdomen, with your out-breath pulling it in. Continue until you are calm. This space will allow you the time to make a better choice.
2. Make a list: If you are stressed about having too much to do, get it out of your head and on to paper making a list. Work through and categorise items and then prioritise them in order of importance.
3. Change your perpective: Instead of thinking of all the things that could go wrong, shift your focus to how they will all go well. Control your inner voice, don't let it control you.
3 ways to boost your serotonin (SUMMER ‘09)
Serotonin is an essential brain chemical with roles in regulating appetite, sleep, mood, behaviour, memory and learning, temperature regulation, cardiovascular function and muscle contraction. It is important to ensure you have enough.
1. Catch some sun rays by taking a stroll outdoors or eating your lunch at the park
2. Get a massage – discover which works for you: Thai, Swiss, reflexology
3. Rent a funny DVD, go to a comedy show or spend time with some friends