Tools for Dealing with PMS and Menopause.


Dietary changes are the best place to start. Many women find increasing whole grains may help balance their estrogen levels. You may find getting your 5 fruits and 5 vegetable servings a day and one serving of legumes helps improve hormonal balance and PMS symptoms. Soybeans and soy products contain estrogen like compounds called phytoestrogens that help offset fluctuations in a women’s natural estrogen.

According to Mark Messina, Ph.D. associate Professor at Loma Linda University, an expert on soy, women need 2-3 servings daily of soy foods which provide 60-90 milligrams of phytoestrogens.

Eating sweets only aggravates PMS. Instead of candy bars go to whole wheat bread with honey or jam. Women consuming chocolate, coffee, colas, teas, even caffeine medications throughout the day may also be more likely to experience PMS. Some women can tolerate caffeine and others can’t. You can test it over several months and see how you do.

Instead of eating high sugar and caffeine products, eat more complex carbohydrates, such as sweet potatoes, corn, or whole-grain pastas and breads may be a much better way to go.

Cut back on saturated fats in meats and dairy. They may aggravate PMS symptoms. Research supports adding 1-2 tablespoons of safflower oil a day to salads, baking or cooking. Eat fish instead of meat. Drink more water and consume less salt to reduce swelling and bloating.


Fun is an Attitude.


Fun is an attitude. You can be at work, exercising, socializing, with kids, with parents, cleaning the house. Fun is the energy you bring to an environment. People can look at the same activity and some will make it a great experience and some will make it a painful experience. How do you approach your day to day, moment to moment living?

The key is to enjoy what you’re doing when you’re doing it, not waiting for something special to happen to have fun.

Let go of people or situations that were holding you down. Let that energy just float away, and love where you are and the lessons you are learning today. Fun is a Choice.

Surround yourself with happy successful people. Minimize time and exposure to draining influences.

If you are not having fun and enjoying your time on the planet, you will have missed the ride of life. Love Life. Love Your Life, it’s the only one you’ve got. Live it moment to moment, it can change on a dime. When things are working well, we take it for granted that they will always be that way. Truly appreciate all the wonderful things in your life. If things aren’t the way you want them to be CHANGE IT. Don’t stay stagnant.

The other key is to schedule fun activities, just the way you would schedule work or personal meetings. Put fun on the calendar. Pick an event, invite the people or go it on your own, and put it on your schedule. Prioritizing fun in your life is just as important as your responsibilities. Make it a priority, to schedule at least one fun activity each week. Lunch with a friend, go out dancing, go to a movie, go for a walk.

Create affirmations: Whatever I am doing .

Time Management|| Organize Your Time


Step Six: Getting Organized with Your Time

Get a Calendaring system and a things to do list system in place

Put your values, goals, action plans, and self contracts in a place so you can check in with them periodically.

Have action steps on your calendar towards reaching your short term, medium term and long term goals.

Minimize time wasting activities

Learn to say no and set boundaries to activities that are time wasters or aren’t truly important to you.

When you have a few minutes daily, review your list of things to do, and set goals for next day.

Set aside time for quiet time.

Find a quiet place and time you can work on task that need your full attention.

Don’t waste time on making decisions that are inconsequential. Just pick a choice and go!

Reward you self for time management activities.

Time Management||Procrastination


STEP FIVE: Don’t procrastinate today? Save procrastination for tomorrow.

Stop worrying is it right, what if, and just start. You’ll waste as much energy worrying about it and the job could have been done already.

Start with small doable easy task and build up small successes and then take that energy and put it into bigger pieces. Keep each piece small and realistic and accomplishable on a moment to moment, day by day basis. If it feels to big, cut it in half, and cut the goal in half again.

Take responsibility for time when you are preoccupying yourself with other activities and not truly focusing on your life goals. There is a difference between activity and productivity. Start being realistic with yourself, if you are just coming up with things that need to get done, and you keep putting off your true priorities.

Take responsibility for your delays.

Create a reward system for to overcome challenging obstacles or doing a new activity.

Overcome any challenging beliefs or resistance to an activity. Use the tools to Refuting Irrational Ideas or look at:   –  Is it a conflict with one of my other priorities?

Just Do it!


Managing Your Time|| Evaluate Available Time


Step Four: Evaluate Available Time for your Action Steps

Take a look at all the activities you have to do during the day, what activities you could minimize or give up to find your available time daily or weekly.  Set windows of time aside to work on your project. Set times, locations, etc. For each action step you have on your list, put how much time you think each activity will take. People tend to underestimate how long many things take to do. So set up a realistic schedule for yourself so you don’t feel overwhelmed or stressed. You can re-evaluate how you are spending your time weekly to see how things can be adjusted.

Example)

Phone Calls to Vendors to Buy Notepads                  45 minutes

Organize Files for Clients                                               2 hours

Visit with local shops                                                      2 Days

Email materials to the printer                                        20 minutes

Once you have a list of your activities and how long they will take, put down what day they will get done. If other activities take longer than expected or other life priorities got in the way, reorganize for the next day what needs to get done. Set realistic goals and time frames to get things done. Have a focused list each day of how you will spend your time. Re-evaluate your list at the end of each day and game plan for the following day.


Create an Action Plan|| Time Management


Step Three:  Creating an Action Plan

Write down the step by step path of how you are going to get from where you are today to where you would like to be.  Include in your action plan- a well thought out and specific goal, a detailed list of resources you will need and how to get them, the order of the steps you will take, how you will monitor your progress, reasons why you might procrastinate and how to overcome it,  and what rewards will motivate you.

Imagine you have achieved your goal- what would it look like, how would it feel? What did it take?  And start brainstorming all that would be involved. Have Fun and Get Excited, Be realistic about what you are willing to do and not. Set a contract with yourself of what you are going to do and how you are going to monitor your progress.

Create Effective Goals


Step Two: Creating Effective Goals

Your Values are your ideals. Your Goals are specific in time and action. Ask yourself the following questions about each of your goals.

Is this goal something I am willing to commit a lot of time and energy to achieving? Just because you would like to travel, doesn’t mean you would be willing to dedicate money and time to accomplishing it.

Is this goal consistent with your highest values? If you want to finish your college education, but spending time with your sick grandmother is your priority right now, you may give yourself more time to accomplish it.

Is this goal achievable? Have you set a specific time to reach your goal? Do you have access to the resources to make it happen?  Have you defined the details so you know when you have reached your goal?

Is this goal written from a positive perspective? I won’t overeat versus I will eat 5 to 6 small meals a day.

Are your goals in balance? Are all of your goals related to work and not including fun or family time? Creating balance in your life is the key to long term happiness and minimizes stress.

Break your goals in to Short Term (one week to one year), Medium Term (one to five years), and Long Term over 5 years.