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Do you need to say NO more?

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6 signs you need to say NO from time to time

Saying “no” to a request is understandably difficult. We either want to help, want to be liked, want to accommodate a friend’s request, or we fear we may upset someone we care about. That’s why we’re naturally inclined to say yes when it comes to people we care about or things we are truly interested in.

But if your schedule is already filled with work, obligations, chores, deadlines, and community events, you may be doing more harm to yourself the more you say yes to requests. If you are overstretched with different demands, you may start feeling exhausted and overly tired. Even worse, you won’t be able to perform your best at everything.

Needless to say, being helpful and willing is generally a good thing. We may feel more satisfied with ourselves and create stronger relations with others, but this shouldn’t come at the cost of our own well-being. How do we know when to say no then?

These 6 signs may tell us that we need to start saying “no” more often:

You feel exhausted, overworked or burnt out.
You lack time, energy or money for things that matter the most.
Your quality of work is starting to deteriorate.
You’re unfulfilled.
You regularly feel angry or resentful.
Your health (physical or emotional) is starting to suffer.
When you are starting to feel overcommitted, sometimes you need to take a step back and say no from time to time. You will feel less stressed and start to feel you are taking back control of your life.

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From Coal to Honey

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These displaced coal miners are finding new, greener work in beekeeping

Do coal miners really love mining coal—and therefore, advocate to keep coal mines open? Or is it that they need the income that coal mining gives them to support themselves and their families? For most miners, the latter is the truth, but as more coal mines across the country shut down despite a certain president’s support for coal, more miners are losing their source of income. This is a sad truth that comes with transitioning away from fossil fuels, but it doesn’t have to have a sad ending.

Across the country, there are many initiatives aimed at helping coal miners find new work. In West Virginia, for instance, many displaced coal miners are finding work in a new trade: beekeeping. As a part of a program run by the Appalachian Beekeeping Collective, former coal miners in 17 different counties are being given the chance to learn the in’s and out’s of beekeeping in a five-week course. Once the new beekeeper has completed this course, he or she can become a partner in the beekeeping collective. The partnership offers training, mentorship, equipment, and bees for free or at a reduced cost.

Thus far, the Appalachian Beekeeping Collective successfully trained 35 beekeepers this past year and plans to train another 55 this spring. When it’s harvest time, the nonprofit will process, market, and distribute the honey for its beekeepers for free. That can result in a nice chunk of change. In 2018, the market value for a pound of honey was about $7.33. A single hive can produce 20 to 100 pounds of honey a year, which means a single productive hive could earn its owner over $700 a year. With multiple hives, a beekeeper has the potential to make thousands of dollars every year. (See this similar solutions-story about a Russian Town that turned to honeymaking.)

What makes this program especially good is that it does more than produce income for the beekeepers, it also provides nectar for bees, and, in turn, the bees pollinate these key natural habitats and create more plant diversity in local areas.

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4 Tips to Avoid the Silent Killer

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How to lower your blood pressure naturally

People who suffer from high blood pressure typically show no signs or symptoms, earning it the not-so-cheerful nickname of the “silent killer.” It’s also extremely common: about 75 million adults in the US are affected by high blood pressure. That’s around 1 in 3 adults. So, how do you combat high blood pressure?

According to Dr. Michael Greger of NutritionFacts.org, high cholesterol, which is typically caused by eating meat, dairy, and eggs, is the primary cause of high blood pressure, although feeling stressed, smoking tobacco, and having high-stress levels can also play a role. Therefore, the most effective way to naturally lower high blood pressure is by changing up your diet and lifestyle.

Eating more plant-based meals and focusing on “whole foods” that are free from processing can drastically improve your blood pressure. Whole foods (not the store) include fruits, vegetables, leafy greens, whole grains, nuts, seeds, and beans.

Reducing sodium intake is another thing you should do if you want to lower blood pressure. When you eat too much salt, it can cause the muscles of your artery walls to become stronger and thicker, meaning there is less space in the arteries, therefore further raising your blood pressure.

Beyond diet, regular physical activity for 30 minutes most days of the week can significantly lower your blood pressure. Not only that, but exercising (especially combined with a healthy plant-based diet) can also help you lose weight, which can also help lower blood pressure.

Lastly, cut back a bit on alcohol, caffeine, and cigarettes—all of which are known to significantly raise blood pressure levels.

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Open Your Heart

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Follow these 5 steps to develop real empathy

Empathy does not mean you understand someone’s experience because you have been there, too. You can never really know what someone is going through, and even if you’ve had a similar experience, it’s always going to be a bit different.

Real empathy is the ability to listen fully so you can come to understand why someone is thinking, feeling, and acting in a certain way, from their perspective. You understand, without judgment, what triggered someone’s reaction or what prompted them to make a decision at the moment—and you seek to understand that person so they feel heard and valued. If you feel you could use some help developing real empathy, here are five useful steps for improving this vital communication skill.

First step: Don’t assume you understand. Summarize the words you hear and share the emotional shifts you notice. Let them respond with agreement or corrections.

Second step: Stay present. They may say something that triggers a personal memory for you. Use curiosity to return to listening so you don’t get your story blurred with theirs.

Third step: Manage your filters. We naturally hear what fits our assumptions and beliefs. We tune out what contradicts our views. Let yourself be surprised by how they define a situation. Look for new details and angles in their story you didn’t expect to hear.

Fourth step: Don’t commiserate. When they talk about things they say are bad and wrong, ask what is behind their judgment. Don’t jump in and agree. As soon as you say their judgment is right, you have tuned out to listening for more.

Fifth step: Remember the goal is to understand their perspective, not fix their problem. If you jump in early with advice in the conversation, they will shut down or become defensive because they no longer feel heard. If you give solutions later without asking if they want your ideas, you run the risk of them discarding what you offer without consideration. Empathize first and reflect. Then you can ask if they would like a few ideas or some coaching to find a solution.

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The Pen Is Mightier

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How journaling can boost your professional creativity

Journaling is a powerful tool for processing our daily events, emotions, and goals. In addition to clarifying your personal life, journaling can be immensely beneficial for organizing your professional goals as well. Did you know that Leonardo da Vinci, Frida Kahlo, and Benjamin Franklin were all avid journal users?

Michal Korzonek is the cofounder of Journal Smarter and encourages his clients to use journaling in business to set goals, achieve realistic deadlines, and boost creativity. He starts by having clients answer one (not so) simple question: What is the one habit that I can start doing tomorrow that would be the most effective first step toward my goal?

Journals can be used for a wide variety of productivity and reflection techniques. Creating to-do lists, drawing flow charts, and tracking your achieved progress are just some of the infinite ways that written reflection can help you clarify and visualize your personal and professional desires.

So what are you waiting for? Pick up a pen and some paper and ask yourself: what do I want to accomplish this week?

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