#officeessentials


Let’s be real, the pandemic caught many people with their pants down. The list is long. There is more than enough coulda, shoulda, woulda, to go around. Millions were not prepared to work from home. However, we managed, we quickly adapted to our new normals. Have you now made plans to change how you live and work? Do you no longer want to be tied to your 9-5 desk? Reopening NYC will take place in stages, however, we are getting close, and it looks like sometime next month, the majority of us will be back on the road. Last month, the only Birthday promise I made to myself, was to not let the next one, find me slaving away for an employer. No sir. I am getting ready for a full-time self-employed role, working from home!

So, how do you and I set up the “office” environment to accommodate the new and emerging trends? If you want to boost your productivity levels when working from home, it helps to set up an office. Having an area purely dedicated to working will help you to separate work from leisure. The question is, how can you set up an effective home office environment? Here, you’ll discover some of the best ways to do so, and other key things to consider.

Consider how long you’ll be working from home.
The first thing you need to think about is how long you’ll be working from home. If it’s only a very short period of time, it would be pointless investing in an entire home office set up. In this case, it would be better to invest in just the essentials. However, if you have the budget, and plans to continue working from home, it could be worth setting up a permanent home office. Do it once, in the right way, and it will pay off in the long run.  

Making sure you have the right equipment.
You’re going to need some level of equipment to work from home. At the very least, a laptop or desktop computer and a desk. If you aren’t setting up a permanent home office, you can use things such as the dining room table or a makeshift bedroom office. Some people are even getting creative and using an ironing board as a stand-up desk option. Space needs to be dedicated to working and away from general foot traffic. Chances are you will be accessing private information for companies and other employees. Don’t be fooled into thinking that because you are home, it’s okay to leave your computer unlocked, when you step away. Consider how you would react if you found out, your personal information was left unprotected. Another important thing to consider is a reliable, secure internet connection. So many American companies are now requiring WFH employees to use a wired, Ethernet connection. Personally, I hate slow internet connections! Last year, I upgraded to 1Gig speed, I can’t go back. 

You need natural sunlight.
When you’re stuck indoors, you won’t be getting as much natural sunlight as you usually would. This can have an impact on how productive and motivated you are. Numerous studies have revealed the damaging impact limited natural daylight can have, on workers in an office setting. The same applies to the home. Try to set up your home office space in a part of the home, which helps you to benefit from some form of daylight. If there isn’t a space available, you might want to consider investing in a daylight bulb. These are designed to replicate natural daylight.

Focus on Comfort
Your home office should be a comfortable place to work. This means, providing plenty of support for your back if you’re working at a desk for example. If you aren’t comfortable, you’re not going to get much work done. Whatever you do, please invest in a proper chair. Thank me later. You’ll also find it beneficial to surround yourself with things that make you happiest, such as photos of the family, plants, or flowers.

Take Meaningful Breaks!
If you are not mindful, you will work five or six hours before stopping for lunch. Give your eyes a break from the screen. It’s so tempting to have your phone close by to check social media, during your break. Get up and move around. Meaningful breaks include taking a walk, doing some stretches, reading a chapter from your favorite book, meditation, listening to music, etc. Make that time count. The 3pm slump will have nothing on you, and won’t leave you feeling drained and unproductive

These are just a few basics to consider when setting up a home office. Whether you’re setting up a permanent or temporary office space, your environment should encourage productivity,  be comfortable, and gives you more than just freedom. Next week, we will look at how to deal with distractions.

Until the next post,
Best,
Juan

WFH- Now What?


Over the past month, I’ve had several conversations with friends and colleagues alike, struggling to cope with the transition of working from home. I thought I’d use the next few weeks to share what I hope is helpful information to help anyone who might be struggling too. Look out for posts related to time management, dealing with distractions,  working with children, staying connected,  etc. If you have additional insights, please leave a comment below, or share this post with anyone who will find it helpful.

So, you are forced to work from home due to the global coronavirus crisis? The initial joy of being able to work from home can be quickly replaced by worry, a lack of motivation, and never-ending distractions. How on earth do you get things done when there are so many distractions? Working from home has both benefits and challenges. Below you will discover some useful tips you can follow when it comes to transitioning to working from home.

Set up a quiet working space
With all of the distractions at home, it can be really hard to concentrate on work. This is especially true if you have kids. So, if you want to ensure you can get things done in peace, it’s worth setting up a quiet working space. Try and use a room that isn’t frequently used during the day. Place a sign on the door when you’re trying to work, to let others know not to disturb you. Make sure the workspace is comfortable too as you won’t get a lot done if you aren’t comfortable.

Start as early as possible
One of the main challenges that can come from working from home is delaying the time you usually start. It’s very tempting to have a lie-in and take longer to relax in the morning before starting. However, this only zaps your productivity. If you want to ensure you stay productive, you’ll want to start as early as possible. The positive side to this is that the earlier you start, the earlier you’ll finish.

Set social media limits
You’ll have a lot more time to check in on social media when you haven’t got the boss breathing down your neck. However, it’s easy to waste hours using social media accounts if you aren’t careful. Many home workers find it useful to set limits on their social media use during working hours. It could be simply committing to using it during a specific time for example. Having limits in place makes you more aware of how much you’re using it.

Maintain your usual “get ready” routine
It’s really important to try and maintain your usual routine. This means, getting ready for work in the same way you usually do. So, wake up at the same time, have your usual cup of coffee, and get dressed in your work clothes. It’s amazing how much of a difference this can make to your productivity.

These are just a few tips you can follow when transitioning to working from home. It can be a big adjustment, but there are many helpful tools and tips. Trying to maintain your usual routine, is one of the best things you can do during these challenging times. Next up, setting up the office.

See you in a few days,

Best,
Juan 

#disasterpreparedness


As a Social Work Contractor in one of the largest cities in the world, and the epicenter of the COVID pandemic in the USA, the last few weeks have presented unique challenges. I am responsible for more than 30 clients, each with either multiple addictions or comorbid mental health disorders. On a daily basis, I am literally putting out fires. While most of my client’s income is secured (Social Security, pension, etc), a few are self-employed, and now find themselves without an income

The IC has lost their primary sources of income, and with unemployment, website not built for millions of claims, needless to say, the backlog of claims processing has left some in “humbling” circumstances. Over the past year, I have been trying to get my clients to create an emergency fund, regardless of how much money they bring in. While this is not in my job description, I have been there, unprepared for when a disaster hits. A disaster doesn’t necessarily mean a pandemic, but differs for each of us; job loss, divorce, accident etc. How would most of us survive? Do we have at least 3-6 months of expenses stashed away? For many, the answer is “No”. 

Unless you are a seasoned doomsday prepper, the current pandemic affecting our society may have caught you by complete surprise! Although this crisis is certainly a tragedy and should be treated as such, it should serve as a wake-up call that you need to plan for similar incidents in the future. Unfortunately, we have seen a large number of the population react to the pandemic, in extreme ways, and in some instances, even harmful to other individuals. Purchasing items in excess, and flooding the supermarkets has become normal.

Because of this trend, individuals who may need these resources far more than most, or have trouble accessing them, are suffering the most. In this post, I will address some sensible strategies, which address the current climate, as well as ensuring a future crisis doesn’t leave you unprepared and feeling hopeless.

Quality Over Quantity When Shopping
While there are some items that are essential to buy in bulk, such as toilet paper and basic medication, others can be purchased in moderation and still leave you prepared. When stocking up on food items for an emergency, focus on buying items with a long shelf life, and provide a large number of calories. In regard to water, it is certainly wise to have a stockpile of bottled water or gallon containers. However, you may want to look into some form of water filtration system. These devices are readily available and essentially provide an endless supply of drinkable water should your stash run low.

Maintaining An Emergency Fund
This tip applies to everyday life; you should always have some sort of nest egg available for unplanned expenses, such as a medical emergency or vehicle trouble. In this case of a pandemic, having an emergency fund becomes even more crucial. Consider the millions of individuals currently out of work and not receiving a steady flow of income. Having currency allocated to a situation such as the current crisis is absolutely essential.

Consider A Second Job/Side Hustle
Having worked with the homeless and formerly homeless for more than five years, I know the majority of us are one paycheck away from homelessness. No one anticipates losing their home, but it happens more often than you know! Do you have extra hours to earn a side income? What are your talents? Can you get paid to do something you love? You can use the extra money to build your emergency fund, pay off debt, go on a well-deserved vacation, invest, or save! A reputable site I have used and recommend, especially if you live in the US is Rat Race Rebellion. Currently, the US has more than 330 million people, by next month, experts estimate more than 20% of people will be unemployed-this should sober you up.

Establishing A Plan
Establishing a well-organized plan for you and your family is not something to do, in the middle of an emergency. Although it can seem quite excessive in the flow of everyday normal life, it is important you plan and discuss with your family exactly what to do, before the emergency happens. Be sure to cover the basics; where you will go, resources available, and what each person’s role will be.

Maintaining Communication
Most of us take for granted the ability to maintain communication with friends and family. We assume our smartphones, computers, and televisions will always available. However, during emergency situations, where electricity and wireless connectivity are eliminated, it is important to have a plan, for maintaining the use of these devices. Consider investing in essentials like solar-powered chargers, a generator, and rechargeable batteries.

Basic Emergency Skills
An important thing to consider when preparing for a crisis is how to minimize the damage. A gas leak or electrical issue in your household can quickly become life-threatening during a natural disaster. Do you know how to shut off certain appliances and valves around the house? Furthermore, the ability to help someone in danger using basic CPR skills can be invaluable. Once again, these things are easy to disregard in everyday life but can become critically important very quickly.

Avoiding Panic
It is a known fact that human beings do not think clearly in a panicked state. We see examples of this behavior in every crisis situation. When disaster strikes, being prepared is the best way to avoid panic. If you and your family have already discussed a well-established plan, you can eliminate rash decisions that can take a long time to rectify. It is a stressful time for many. If you have not done so yet, check out my last post for timely Resources to combat anxiety.  While these suggestions are not exhaustive, they will guide your efforts to be better prepared.

Until next week,

Best,
Juan

Dealing With Anxiety In Turbulent Times


 

Dear Readers,
How are you keeping during these turbulent times?! Parents with children being homeschooled, it’s even more difficult to balance work and home life. My followers diagnosed with PTSD, Depression, Anxiety, etc, have you found it even more difficult to combat the triggers of your mental illness? Many of you are divorced, separated, with no children at home, how do you spend your time? There are so many questions!

Yes, these are very uncertain times. Uncertainty rules the day, and the unknown is more distressing than anything else. Two months ago, our lives changed, dramatically. I live in NYC, the epicenter of COVID-19 in the United States. I was stunned by the level of death and destruction around me. After experiencing multiple symptoms for almost a month, I was finally able to get tested. Negative! I am fortunate, I know, and I hope the result is true. I was told to “power through my symptoms” some of which still persist today.

Three of my clients were directly impacted by COVID; one lost a mother, another a cousin, and the other was hospitalized for several days. I currently work at home, so for the past month, I have been putting out several fires, which is mostly the reason for my absence here. NYC is made up of strong, tough people.  The 9/11 terrorist attacks, Hurricane Sandy, multiple airplane crashes, etc has not weakened the resolve to keep fighting.  I expect us all to come through on the other side. Hundreds continue to die every day, but, the situation has stabilized; field hospitals being taken down, the NAVY Comfort has left, hospitalization rates have decreased, and we are finally “flattening the curve”. 

Six out of seven continents have been affected by COVID-19. Besides the normal day to day hustle, and immense stress of daily living, we now have a pandemic to contend with. Today’s post will hopefully provide support on the panic affecting so many. Anxiety is not necessarily a new phenomenon, however, with all that is happening, it will only exacerbate the issue. We are so connected through the internet, social media, and other outlets, not only are we exposed to the issues in our immediate communities but across the entire globe. Furthermore, with so many working from home, or in some cases, those working on the frontlines, we are expected to juggle growing responsibilities simultaneously and remain productive. Anxiety varies in intensity and frequency, please use the following suggestions, and resources to improve your overall quality of life.

Live In The Moment
The only point in time in which you will EVER exist is right now. Ironically, most of us dedicate the bulk of our mental energy to the past or future. Anxiety often tricks us into replaying past mistakes in our heads over and over and worry about things that have not happened yet. A big part of dealing with anxiety is to live in the moment. This means focusing all of your physical and mental energy on what is going on right now. Not only does this simplify life, but it also allows you to get the most out of your limited time. Trying to deal with your entire past and future on a constant basis makes it virtually impossible to appreciate what is right in front of you. Over the years, Mindfulness and Meditation have helped to turn things around for me and completely changed my life. First I had to know who I am. Pick up a copy of this book Discover My Life’s Purpose. Doing so helped me to remain focused on the present moment. I was no longer worried about where I stood in comparison to others. My path was my own, and it did not matter if others agreed. they don’t have to! Learn how to. You too can learn how to  Enhance Your Life With Mindfulness.

Control What You Can Control
The truth is, many of the issues causing anxiety in your life are beyond your control. This includes global and community issues, as well as problems in your personal life. What you need to realize is that the weight of the world is NOT on your shoulders, even though it can certainly so at times. Anxiety tells you to worry about solving problems that are out of your hands. In reality, focusing on the issues that you actually have the ability to resolve is a much healthier response. Awareness is the key to conquering fear created by the ego, which leads to anxiety. Once you’re aware of how your ego is creating fear and anxiety, then you can observe it, and learn to shape it. You have the power to stop the fear in your mind. It’s important to remember that all the negative scenarios in your head don’t have to happen in real life. They can stay as imaginary issues. They may never materialize or cause you heartache. You can control how you respond to challenges.
Yes, we are tired of Netflix and Chill, homeschooling, puzzles, and games, but there is so much more you can do, being stuck indoors. Learn how to create a family website, make a family movie, coding, create a film festival, go on a virtual field trip, etc. Take a look at this invaluable list I put together, with direct resource links in Ultimate Guide To Indoor Fun

It’s Okay To Not Feel Okay
Another side effect of anxiety is a feeling of isolation and loneliness. People experiencing anxiety on a routine basis, often believe they are the only ones dealing with the issue. Everyone else is much happier, and no one will accept us if they knew the extent of our anxiety. It is so important to realize, this is far from the truth. Everyone around you is experiencing some degree of anxiety and fear of the future. You are far from alone. Don’t feel like you have to go through life acting as if everything is okay when it isn’t. Recognize the feelings, accept them, embrace, and challenge them. Maya Angelou said ” We are more alike, than we are different”

Get Help If You Need It
Finally, if your anxiety is something you are having trouble dealing with on your own, then don’t! There is absolutely nothing wrong with seeking professional help. Ironically, our society welcomes getting help for even minor ailments but shuns the same approach for serious mental issues. Consider this, if you had Pneumonia or another physical illness, you would seek the appropriate doctor for care. Why would you not do the same, if you are suffering from mental health issues, such as anxiety? There is help out there, get it if you need it! I have been blown away by the more than 100k medical and mental health professionals, who came to the aid of New Yorkers!

We can and will get through this. We are better together.

Until Next Week,
Best,
Juan

Staying Positive In Tough Times


Most of us can agree positive thinking is important. It tends to make us feel better, be more productive and reduces stress. The problem is, our lives aren’t always rosy. Crises happen – be it on a personal level or something more widespread. That reality is a part of everyone’s life, and it makes keeping your spirits up tough.
If you are struggling to stay positive and hopeful when going through these or any other tough times, try these tips:

Don’t Put Your Head in the Sand
No matter what you are dealing with, ignoring it is rarely the answer. While ignoring problems might feel good in the short-term, it will sap your long-term positivity. Plus, many of the other tips listed here require you to acknowledge your circumstances first.
This Too Shall Pass
When you are in the midst of a crisis, it is nearly impossible to keep things in perspective. That said, you need to recognize your circumstances are temporary. Things might seem dire at the moment, but try your best to remember that “this too shall pass.”
Make a Plan
One of the single best things you can do to maintain positivity during tough times is to make a plan on how to deal with it. When you focus on the solution rather than the problem, you will naturally feel more positive. You will feel like you are rising to the challenge.
What are You Grateful For?
Even during great personal turmoil, there is always something to be grateful for. When things get tough, it is vital to remember there is good in the world, and more importantly, in your life. When you are struggling, take some time to list the things you have going for you!
Reach Out for Support
Support in and support out! Reach out to loved ones and offer your support. Reach out if you need assistance too. When things are dire, it is always reaffirming when people pull together and help each other.
Take a Break
Sometimes our circumstances are so dire that we are forced to think about our problems constantly. It is OK to take a break. You can take a break from the news, social media, or other people. It might not be easy but taking a break from external stimuli can help keep you positive.
Journal Your Feelings
Journaling is a powerful tool in so many ways. By simply giving you a place to express your fears and concerns, a journal helps you maintain positivity outside of its pages. Do you know how good it feels to vent to a friend? Well, consider your journal as your best friend.
Focus on Things You Can Control
When your world seems like it is spinning out of control, you may feel helpless. One way to address this and stay more positive is to focus on the things you can control. Do what you can with what you have.
Embrace Distractions
Distractions are usually the worst. We are often trying to learn how to avoid or deal with them. They aren’t that bad when you are struggling to stay positive in tough times, though. No matter how silly they seem, you should embrace distractions that bring you joy in tumultuous times.

ACTIONABLE STEPS

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Write down your feelings. Think about everything you are dealing with and how it’s affecting you and write that down. Don’t worry about grammar or spelling; just focus on getting your feelings out of your head and onto paper.

Reach out. Whether you are reaching out to offer support or request it, reaching out will help you feel like part of a community. When we all work together, we can overcome anything.

Make a plan. Think about what your biggest struggle is right now and devise a plan to tackle it. Set some goals and deadlines. You will feel more positive by just having the plan, and even more positive if you act on it.

Until the next post,
Best,
Juan

Calm & Centered


Dear Followers,
Thank you for being here. The world as we know it has changed, forcing us to adjust to a new normal. For the next several months, it is my hope the pieces I post here, will help get you through the unprecedented times ahead. Once the worse is over, I can refocus on my original plans for the blog. I have a responsibility to help through this medium. We are always better together!

As COVID-19 slowly makes its way into major cities and small suburbs across the nation, it’s becoming increasingly more difficult to remain calm and not panic. We have been told by authorities to stay in our homes in order to prevent spread, but that does not mean that we should go crazy inside and solely focus our attention on what is happening with the world outside. Try to limit how much news you watch, especially some of the overhyped reporting that only propagates fear and anxiety. First and foremost, get updates and facts from reliable sources, and then focus your attention elsewhere.

You can avoid contact with other people and wash your hands more carefully, but your ability to remain calm comes from within. That means you’ll have to take the necessary steps in reducing your stress,  anxiety and promoting calmness while the virus runs its course.

Meditation & Mindfulness
So, you’re anxious and stressed as a result of the rapid spread of Coronavirus. If you’ve never attempted meditation or any mindfulness techniques in the past, this is a perfect time. According to the Mayo Clinic, meditation can play a huge role in helping you to maintain your mental and emotional health, even benefiting aspects of your physical health.
Meditation can help you have a greater outlook on life (positivity, increased feelings of calmness, greater self-awareness, reduced levels of anxiety and stress, and improved focus. The best part is, there are many different types of meditation. If you’re able to focus for long periods of time, guided meditations or visualization techniques are the ways to go. When you’re looking to stay more active while quarantined,  yoga or Pilates are great options!

Finding a Creative Outlet
You might be stuck in the house for the next few weeks, but it doesn’t mean you have to resort to going stir crazy. In fact, this might only increase your feelings of panic! This is a great time to try out some new (or old) creative hobbies. When you’re focused on building or creating something new, you’re reducing the amount of focus on the negativity surrounding you. Creativity is a solid way of helping you to relax. There are a few things you might want to try out (if you have supplies at home); painting, coloring, or drawing, singing or playing musical instruments taking photos or videos of things you enjoy, building something with things lying around the house, writing, puzzles, learning a new language.
Reading something and then writing an essay about it (yes, remember English 101 class?). This is a great way to take your mind off the world’s troubles. Basically, the goal here is to find an activity or task, that requires an intense amount of focus and makes you happy. You won’t even notice that you spent the last hour drawing your favorite cartoon character.

Giving Back & Helping Others
It’s completely natural to be fearful of the unknown but giving back to others can help you to tackle fear. When you’re giving back to the community or helping those in need, you’ll be working to spread compassion and happiness rather than fear and anxiety. With so many people sick or self-quarantined, most people aren’t permitted to leave the home. However, these individuals do still have needs that they now can’t meet on their own. As long as you’re keeping your distance, you can deliver food and groceries, or do things like their yard work. It’ll make you feel good about yourself while also helping those who need it! So, call your neighbors, post something on your Social Media, to let those in need know you are available and how to get in contact.

Final Thoughts
You might not be able to cure COVID-19, but there are things you can do to reduce panic and invoke an overwhelming sense of calmness. By taking advantage of mindfulness, looking for a creative outlet, and even giving back to those who need it, you’ll be able to stay calm and centered, even now!

Until the next post,
Best,
Juan

Happy IWD


Happy International Women’s Day! My lightbulb moment came the year I turned 40. Several friends share the same belief. It’s an awakening. A sense of liberation that seems to immediately take over your existence. If you’re over forty, you know what I mean! 
International Women’s Day is officially celebrated tomorrow. When I lived in the UK, I wrote a poem that was proudly displayed on the UK based IWD site womenforwomen.org. I marched alongside thousands of other women, proudly holding the banner. The year after I moved back to America, I also marched. In honor of this beautifully transformative stage of our lives, and in line with health and wellness theme, I wanted to share tips for healthy living.
Our wisdom and compassion often increase as we grow older, but so do our health challenges. More than 90% of older adults have at least one chronic condition, and more than 75% have more than one. Plus, these figures are even higher for women than for men. Natural changes like menopause and your family medical history, play a part. A healthy lifestyle can help you stay as strong and independent as possible in the years ahead. Take a look at these tips to help you maintain your health as you age.

Dealing with Menopause

Stay cool. Hot flashes can make you uncomfortable and disrupt your sleep. Reduce them by limiting triggers like alcohol and caffeine. Dress in layers and keep a fan next to your bed.
Manage stress. Stress can aggravate hot flashes and other symptoms of menopause. Meditate daily and think positive.
Lose weight. Your muscles shrink and your metabolism slows down as you age. The distribution of your body fat changes too, so more of those pounds wind up around your waist, increasing your risk for heart conditions and diabetes. Fight back by eating less and exercising more.
Eat soy. Many women find relief from menopause symptoms with soy and supplements, even though studies give conflicting results. See if tofu and soymilk work for you.
Talk with your doctor. Your doctor can tell you whether you’re a good candidate for hormone replacement therapy or other treatments. Share your concerns and questions.

Staying Physically Fit

Condition your heart. You’re about 5 times more likely to have heart disease after you turn 40. Aerobic exercise, along with a diet high in fiber and low in unhealthy fats, can help your heart start stay strong
.Build your muscles. Slow down muscle loss, and thicken your bones with strength training. Lift weights or try movements that use your own bodyweight for resistance, like planks and pushups.
Increase your balance. Avoid falls by becoming steadier on your feet. Practice yoga, pilates or just stand on one foot while you’re talking on the phone.
Ask a trainer. Do you already have stiff hips or a sore back? Some professional trainers specialize in corrective fitness that will target the areas you need to limber up.

Other Health Tips for Women Over 40

Sleep well. You may find it harder to fall asleep and stay asleep these days. Stick to a consistent schedule and block out nighttime noises.
Watch your blood pressure. Your blood pressure and heart rate rise, as plaque deposits stiffen your arteries over the years. Losing weight, exercising, and limiting salt may help you to avoid needing medication.
Screen for cancer. Age increases your risk for many forms of cancer. Talk with your doctor about screening tests that spot cancers early, when they’re easier to treat and cure.
Check your hearing. You may already be noticing signs of age-related hearing loss. Shield your ears from loud and persistent noises by lowering the volume on media devices, and wearing earplugs when necessary.
Protect your vision. Ensure your eyeglass and contact lens prescriptions are up to date, especially if you’re having trouble reading the fine print. While no studies have shown a way to prevent cataracts, regular eye exams and managing conditions like diabetes can help.
Remain engaged. Staying connected is essential for vibrant aging. Cultivate close relationships and learn something new each day.

Staying informed and making healthy lifestyle choices can help you prevent and manage many of the conditions that come with aging. If you’re a woman over 40, start now to maximize your chances of staying mentally sharp and physically fit in your golden years. While this post is geared to women of a certain age, I recognize age-related issues will not apply to you. If you know someone who can benefit, share the love and pass this message along.

Until the next post
Best,
Juan

 

Ron Tamir Nehr

Self Empowerment & Business Coaching

PRIVATE PSYCHOTHERAPY CLINIC -SENIOR ACCREDITED PSYCHOTHERAPIST-Dr.Fawzy Masaoud-LONDON, ENGLAND

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