How can we plan for less stress on our upcoming business trips?
If you’re a business leader who travels a lot just like me, then you’ll know just how stressful it can sometimes feel. Something as simple as being away from your normal business location can wear you out and make you even more tired than normal.
I do an awful lot of traveling around the world to see many of my clients. But also to attend speaking events and for my own self-development too. I’m a firm believer you have to invest in yourself if you want to teach others what you know.
TRAVEL ROUTINES
Well, of course, there has been a lot less traveling these two last years – and a lot more zoom meetings.
That has made me a little lazy and I realized the other day I need to get into my travel packing routines again. So I wrote a list for myself that I want to share with you.
A TRAVELING CORNER AT HOME
At home, I have my “traveling corner” where I store things for traveling.
I have written a general packing list that I follow – and decide for each trip what of the things I need.
The list
1. Passport
Check the dates and make sure they’re valid, it may take some time to get a new one.
2. Driver’s license
In case there comes a need to rent a car
3. Ticket
Don’t forget to look at all the details – going to the USA for example, you have to register your first night of stay.
4. Credit Cards
Which ones do you need to bring? Are they open to business in that part of the world?
5. Real Money
It is always good to have some real money and not totally rely on the cards.
6. Medications
Make sure they are safe and packed right.
7. Toiletries
Toothbrush, toothpaste, deodorant, soap, shampoo, napkins, etc.
8. Small travel towel
You’ll always find it useful.
9. Nightgown
Just in case you use one.
10. Underwear
How many do you need, throw in some extras to be sure.
11. Socks and stockings
How many do you need, how thick or thin? What will help you with the temperature in the location you’re going to?
12. Clothes
Research what clothes are okay and not okay in the area you’re going to and check the expected temperature so you can be prepared.
13. Shoes
This one’s pretty much self-explanatory, but let me just remind you not to overpack and bring all your favorite shoes.
14. Work Material
Double, and even triple-check. Make sure you have everything you will need to use while you’re there. If you’re preparing for presentations, always have a backup as well.
15. Snacks for traveling
It is always good to have a small snack of nuts and dried berries in case of emergency…
16. Electric charger sockets
We know how they’re always built differently, so get ready with this one unless you want to not be able to charge.
17. Your suitcase
What kind of suitcases and bags do you need? How much can it weigh? How many hand-carry bags are allowed, and what are the things allowed to be put in the hand-carry vs. the things needed to be in the suitcase? Etc., etc.
Additionally, mark it with a name. It’s always good to have a nametag somewhere in case it gets lost.
This list has saved me a lot of time and worry. 🙂 I hope it helps you organize and prepare better too!
ADDITIONAL TIPS
Have a corner at your home where you put the things you rarely use or don’t use daily, but you know you’ll need them when you travel.
This way, it’s easier to search for things when the need arises, so you only have to sweep one corner and not the whole house when you’re soon again going to travel.
Besides getting the right things along with you, you can also pack in a way that will benefit you on the road. Clean clothes in one end of the suitcase – plastic bag to put the laundry in – and have that in the other end.
If you want to make it superclear, you can write a list of what you brought along and then tick it off as you use them. Some of this probably seems like overkill for many of you – but I have seen it all and know the good this can do.
WHY IS THIS IMPORTANT
Over the years, I have met many colleagues and clients who don’t have a ritual around their traveling and they constantly miss something.
Worst case scenario they need to buy whatever. Why let those things happen if you can prevent them by sticking to a ritual, or planning?
GET HELP IF YOU NEED
If it feels hard to decide what you want to do on your own – get a mentor. Reach out if you need help. It is always important and there will always be things that you can support.
Check HERE to see if you feel like we’re a good fit.
Accept the past, embrace the future, and live in the present. Why are these three things very important?
LETTING GO
Letting go is a big factor in achieving peace of mind, and letting go also means “being in the now”.
BEING PRESENT IN THE “NOW”
There is only one place where you can be really, a hundred percent present, where you can actually get a hold of what you’re doing, where you’re going, and all those things – and that’s IN THE NOW.
We can even say…
That it’s an art to stay in the now, and there are tools to help you really stay there.
WHY IT BECOMES HARD TO STAY IN THE NOW
Our basic biology has a hard time keeping us there. We so much want to go back into the past to see what we did in the past and keep remembering stories and regrets, and everything keeps us there.
Our brains are naturally wired to think of the what ifs, to think of things in the past, and while it’s good to reminisce – we must not let it eat us because it will affect how we act “in the now”.
So whenever our minds wander and think of past memories, we have to find that willpower to move forward and not stay there unless we want to keep juggling around that hamster wheel over and over.
But even if you do, I want to remind you, it will not change a thing. So when you remember, also remember to only bring the lessons with you.
WHY “NOW” IS THE MOST IMPORTANT
If you really want to think and make new ideas, find new things, find a path and solve the problems that you have…
You have to be in the “NOW”.
I know that we will always think about what the future will offer and while that’s smart so we can prepare – unexpected things happen so we must not dwell too much on it ‘cause if we do and things don’t go the way we expect them to – we’re gonna end up broken.
So yes, embrace the future – but still, live for today.
You’d never survive tomorrow without surviving today first, right?
WHY YOU MUST NOT DWELL TOO MUCH ON THE FUTURE
When you look at the entirety of things and include research as part of your data, the majority of the studies revolving around the same subject conclude that 50% of what we see and think about the future never really happens.
So why would you be worrying too much if it might just end up in vain, right?
THINGS TO DO TO HELP YOU STAY IN THE “NOW”
Here are a few ways to be in the now to help you to kind of get back into yourself and live a mindful life:
Take a deep breath, because you can only think of one thought at a time.
Figure a structure that works for you, so that you actually can think of the problem that you have right now, and do steps one step at a time.
Move your body, because our muscles are in co-op with our brains and physical movement stimulates growth factors which in turn causes the birth of brand-new brain cells in the hippocampus and helps us respond more effectively by creating new points of communication.
Meditate, as meditation helps you become more aware of your thoughts and feelings, which in turn can increase the amount of time you spend in the present moment.
TO MAKE IT SIMPLER
To clarify, it’s alright to reminisce, and it’s okay to prepare for the future – but NEVER let those two things be your steering wheel because your steering wheel is nowhere else but RIGHT HERE in the NOW.
If you need help…
GET HELP IF YOU NEED
If it feels hard to decide what you want to do on your own – get a mentor. Reach out if you need help. It is always important and there will always be things that you can support.
Check HERE to see if you feel like we’re a good fit.
In the magazine for the week of the Union Doctor’s paper in Sweden, one topic quickly caught my attention, and it’s about “Physical Activity both as Prevention and Treatment”.
So, I read chosen parts of the magazine, specifically about this topic.
Then there are articles stating the different things physical activity is good for, which I’m gonna share with you below:
1. Physical activity can help with the factors of metabolic syndrome better.
Metabolic syndrome is when you have conditions that occur together, which then increases your risk for heart disease, stroke, and type 2 diabetes.
The cluster of conditions we’re talking about are the factors, and they include high blood pressure, high blood sugar, excess body fat around the waist, and abnormal cholesterol levels. If you have all of these or at least 3 of these together at the same time, then that is a metabolic syndrome – but with the right amount of physical activity, the factors are said to become better.
2. Physical activity helps with migraine.
If you’re one of the people who always get migraines but don’t wish to or are not allowed to take prophylactic meds that help with the headache, then it’s said that engaging in regular physical activity is a great alternative.
3. Lifelong physical training is recommended to keep your physical capacity.
Increasing your physical capacity will always do you good, and it’s recommended to do rehab for your heart first to gauge your current capacity by doing some kind of pre-exercise screening so that you know your strengths and limits and be able to slowly increase it as you continue.
4. Physical training helps survivors of heart attack patients.
Once you have rehabilitated your heart and have a cardio clearance from your Doctor, and you already have gauged your capacity – you can lessen the risk of a repeat heart attack in the future.
5. Physical activity can help with chronic obstructive lung disease and lung fibrosis
There is a connection between high physical activity and fewer exacerbations. Being active physically lessens chronic lung disease problems.
It doesn’t prevent cancer in case you’re wondering – but it does help you feel so much better and keeps you in a much better state longer.
6. Physical activity helps with depression and anxiety
One short boost of physical activity gives positive effects on you mentally by bumping the production of your brain’s feel-good neurotransmitters – endorphins.
Additionally, it gives great effects on your blood pressure, your blood sugar, your sleep, your cognitive function, and your anxiety.
ALL MOVEMENT COUNTS
A little physical activity is better than nothing at all.
So move more and sit less. If you have a job where you sit a lot, you just get up and bounce around as much as you can. Again, all physical activity counts, and it doesn’t matter what you do.
Cleaning, gardening, going up and down the stairs, whatever it is – just move.
Get up every now and then, that counts.
Health care plays a very key role in promoting physical activity. And it hasn’t really been doing that too much before – as instead of promotion of health and prevention of diseases, it’s really been more about treating the diseases that are already there – and books like this are a great reminder.
Sometimes I, as a doctor, just tell my patients that my prescription for them is that they take thirty minutes of workout every day. Aside from it preventing a handful of diseases, it’s such a great thing too for stress management, which is very important in maintaining and promoting general health as well.
GET HELP IF YOU NEED
If it feels hard to decide what you want to do on your own – get a mentor. Reach out if you need help. It is always important and there will always be things that you can support.
Check HERE to see if you feel like we’re a good fit.
The truths that I live by… sound interesting, right? But how did I even come up with this topic? Here comes nothing.
STORYTIME
In the flood of all emails from leaders and business people that you have signed up for, there is once in a while something that sticks out and catches your interest.
Last week I got one of those from a mentor called David Fagan. He hosts online events for connecting business owners to increase joint ventures and help among us – great event, right?
A VERY INTERESTING QUESTION
In his last email he triggered a very interesting question:
“What truths do you live by?”
Shoot. I was stunned for a moment right there.
Most of us probably never thought about this but still, act on some truths we have.
To start it off, he has given 7 truths he lives by. As I start with mine, I realized it’s not that easy to begin with nothing. And while I don’t want to mimic the list he has given, I used it as an inspiration and used it as a template to work from.
HOW DO THESE TRUTHS CONNECT WITH STRESS?
Working with, vs. working against your beliefs
Working in line with your beliefs takes way less energy than trying to go against your beliefs or if you are lost and have no real beliefs.
Working against your beliefs can work for a short while but to a high cost on your inside feelings. It will trigger anxiety and that is part of your stress system raising the hormone levels.
If you continue for a long time, you will eventually be at risk for burnout just the same way as if you have too much to do or do something really hard. Even if the tasks you do in themselves are not difficult – but since they work against your belief, they take more energy than necessary.
WHY HAVING THESE TRUTHS IS IMPORTANT
Not having a goal or belief will make you lost, with no lighthouse to follow and that works in the same system – you get anxious, stress hormones raise and you get the same result.
No matter what, we are set to follow our hearts… and deep inside, I guess we all know that.
THE TRUTHS I PERSONALLY LIVE BY
1. I believe I am born to be a kind soul sharing kindness and calmness around me.
People actually often say they feel so calm with me. Earlier I never took notice of this but since I started my business it has become noticeable for me, and I see it as a good thing
2. I believe my primary role is to care for my family – family first.
That does not mean you just throw everything away when your family needs you. It means you sometimes have to change your priorities
3. I believe I am at my best when I can do things without pressure – because I too can get stressed out.
When I do I become slow, I can’t think and as a result, I can’t make decisions – and if I do I may regret my choices afterward.
4. I believe my biggest gift is that I am a good listener and I have a great sense of empathy being able to see things from other people’s perspectives.
I think this is partly a result of my hard-earned insights when I lost my first baby. Through this, I can get under the surface of people and help them see what is possible and so on. That is why I love to mentor people and to be a speaker because I can share my insights – and I get this great feeling when I see the result.
5. I believe that at some day I will feel that I have found my home on my life’s journey
I don’t mean when I die but where I can feel “this is it” and it is a driving force to me to go on my journey
6. I believe that the universe knows I am here
Need I say anything more than that?
7. I believe it is never too late to start over, to take a turn.
I started my business when I was 55. It has been a roller coaster but I regret nothing.
THANK YOU, DAVID
Thank you, David (the man who has emailed me about this and given me time to reflect on it), for the inspiration and wonderful self-reflection. This was a fun exercise to do. Now it is your turn to play!
What do you believe in your life – what is important for you – what impression do you want to make on your journey?
GET HELP IF YOU NEED
If it feels hard to decide what you want to do on your own – get a mentor. Reach out if you need help. It is always important and there will always be things that you can support.
Check HERE to see if you feel like we’re a good fit.
Walking, exercising, doing some cardio, going to the gym – it’s no secret that when people hear these things, the immediate thought that comes to mind is all about losing weight.
Well, that’s not true. Exercising is never just about the amount of weight that you’d lose, there’s a whole lot more on that than just losing weight.
What else can you get from it? Would you believe that a simple walk already has a lot of benefits?
It’s true, and here is a list of things that walks can help you with:
1. Walking can reduce your stress levels
To sort your brain cells due to the smart system that we were given 200,000 years ago, moving our muscles helps us think clearly. We tend to come up with better ideas and it was given to us so we could run away from the wild animal in the best way – to not be eaten – or to fight the best way – for the same reason.
2. Daily walking reduces blood pressure.
Walking regularly and consistently reduces the risk for cardiovascular diseases such as heart attacks and stroke. High blood pressure has a negative impact on the cells inside your blood vessels. That makes fat adhere to the cells and you get arteriosclerosis.
3. Walking lowers blood fat levels.
Just like how it reduces our blood pressure, it lowers our blood fat levels which are also known as our blood lipid levels. Hence, it also reduces our chances of getting a heart attack and stroke.
4. It also lowers blood sugar and keeps them in place.
High blood sugar has so many negative effects and brisk walking can even reverse diabetes in the making.
5. It strengthens your bone structure.
Daily walking makes our bones stronger, prevents osteoporosis, and makes it harder for us to get bone fractures when we fall – and that is a good thing. Imagine getting a hip fracture if you fall – that is a big trauma for your body and probably also for your purse.
6. It helps with our balance.
Walking also makes our balance system stronger so that we don’t fall that easily. This reduces the number of fractures and makes life easier in general.
7. Mood booster!
One of my personal favorites. Physical activity makes our brain cells more alert and we can think clearer which makes life easier, and also affects your system of feel-good hormones.
It puts us in a more positive state and from there we can by willpower change our thoughts to positive ones. Amazing, right? 🙂
8. Better bowel movements.
Daily consistent walking prevents constipation.
Taking a brisk walk is one of the most effective ways to get your bowels moving and when that system works like a clock – you will feel so much better.
One more thing to get our tummies thanks us. Eat more green! 🙂
9. It even prevents some forms of cancer.
Yes, as it provides more rapid transportation through the bowels which lessens the inflammation in the body, so it helps in keeping our hormonal systems in order.
As you can see, walking has so many positive effects and many of the effects overcrossing each other, making it even more win-win for you.
Many of the things on my list are part of the so-called metabolic syndrome: Cholesterol, blood sugar, hypertension – they go hand in hand and brisk walks are a very good base for treating all of them.
So start walking as if your life depends on it – because it does.
Also, this can be the start of maybe a little more intense physical activity and you can become a really fit person 😉 your body will thank yourself later!
BONUS TIP
Make this a walk and talk – with a colleague, with a friend, with your kids – will be a perfect conversation with lots of new ideas.
I used to take my girls with me on my walks and that makes the bonds stronger.
GET HELP IF YOU NEED
If it feels hard to decide what you want to do on your own – get a mentor. Reach out if you need help. It is always important and there will always be things that you can support.
Check HERE to see if you feel like we’re a good fit.
If there is one where you always don’t want to lash out at times of stress, that’s family. Why? Because you know how you always want to treasure them, and never hurt them. But as we all know…
“Families are like fudge…mostly sweet with lots of nuts.”
OUR FAMILY IS FOREVER
All along our lives, we can choose who we want to be with, or who we want to call friends – or enemies for that sake – but our families, they’re who they are and we could never choose who our parents, siblings, grandparents, kids, or relatives are gonna be – instead they’re given.
We’re born into those connections to our immediate family members who are going to be the longest connections in our lives – then we have our relatives.
And while what I’m going to talk about doesn’t apply to everyone, it doesn’t mean that it’s non-existent.
THE DIFFERENCES WE HAVE TO DEAL WITH
I know some of you have totally different circumstances and you will maybe not agree with me at all – I talk in general terms about how we as humans function in general.
Since we have not chosen our relatives there might be discrepancies and that’s alright, and sometimes we feel like we don’t feel the “love” for some of them – and that’s totally normal too and you don’t have to feel bad about it and I’ll tell you why.
THE MIGHTY EXPECTATIONS
Growing up as a kid, one of the most toxic things that ruin a child’s self-esteem is the mighty expectations some relatives bring up at EVERY family gathering.
“When you grow up, you have to be a lawyer because you come from a family of lawyers and you have to continue your legacy.”
“You have to take over the family’s farm after schooling because that’s the family business for generations.
Etc, etc…
THE DEEP-ROOTED PARADIGMS
These are deep-rooted paradigms in everybody’s minds – and you are not allowed to break that pattern.
But maybe you have totally other plans, but then that will make everyone disappointed, and you will be THAT ungrateful kid after they’ve given everything to support you.
BEHIND ALL THE EXPECTATIONS…
As the young, what we mostly don’t understand is where the expectations stem from…
But what we don’t know is that behind those expectations, mostly it’s out of goodwill and that they want us to succeed.
The problem is… they only see part of it, our lives, or your life. You may have achieved so many other things but just not THAT particular whatever.
MY FAIR SHARE
My mom was of that kind. She was the best and most caring person and I loved her dearly (she is now gone for almost 10 years), but she had this habit of always asking about the things I had NOT done.
I had probably mentioned something in rebuttal that made her think otherwise, but hey, I was able to come up with something by never getting angry and without coming off rude. I just simply tried to mention all the things I had done and lead the conversation towards that.
Still, she was an expert at coming back to my – in her mind – failures. And that was stressful (but I forgive you mom – you were a great mom in so many other ways).
EXPECTATIONS DON’T END THERE
The mighty expectations do not end in what you have or have not achieved in life, but it extends down to whether you have a partner, get married, or have kids!
Ah, it all sounds so crazy having people sticking their noses out about all these things every time you meet.
GATHERINGS END UP BEING STRESSFUL
Holidays that were supposed to be a fun celebration, random family meetups, and other tiny or big gatherings end up being stressful instead of just being a lovely one, right?!
Plus it becomes worse when somebody you just met (maybe the partner of your cousin or whoever) also starts poking your back – ugh!
HOW YOU CAN STAY STILL AND CALM
What you can do – in all these situations is to stay calm.
“Oh my gosh, calm, how?!”
Breathe in and breathe out – get into the now – take control of yourself – because that is where you can make the best of this, where you can think and make sound decisions.
By being aware of the challenge and always trying to be your best self you can handle so much more stress from other people’s behavior.
“What does that even mean?”
FOCUS ON WHAT YOU CAN CHANGE.
And before you say “I don’t have to change my behavior to please other people”, that is not what I mean.
What I’m saying is… changing for your peace of mind.
TAKE TIME TO REFLECT
You can control yourself and change your interpretation of things, you can control how you think and respond – which means instead of getting agitated, find the right unaggressive words that will engage you in a healthy conversation instead of an argument.
And yes, they still might not like it because it’s not in accordance with their point of view, and they might show firmly how they’re against it.
PRIORITIZE YOUR SANITY
Your job is to keep yourself in a good state of mind and tell your point of view, show respect to theirs, and agree to disagree. But then in the worst-case scenario and they try to pick an argument to change your POV, just smile and say you’ve made your point and walk away before more hurtful words get exchanged.
If things go sideways…
You have to find a way of acceptance, and figure a way to wrap your head around things but remember:
You are one step ahead because you took the first step to stand up for yourself, and saw how whoever reacted – you now know where to start.
In general, your goal for your network is to be around people who will make you grow, and who make you feel good.
YOU DO NOT HAVE TO FORCE THE IMPOSSIBLE
Once again – build up a good sense for yourself, YOU HAVE EVERY RIGHT to be you and believe in your own choice of beliefs.
A healthy discussion is normal, but repeated heated arguments say something.
Just remember, you don’t have to solve all the problems between all your relatives, because as long as you’ve done your part – the problem is them and not you, so the fix must come from them too.
What’s important is that…
You are responsible for yourself, doing your best to be nice, honest, and human – and don’t forget to smile, it works magic every time.
GET HELP IF YOU NEED
If it feels hard to decide what you want to do on your own – get a mentor. Reach out if you need help. It is always important and there will always be things that you can support.
Check HERE to see if you feel like we’re a good fit.
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