5-Minute Way to Reduce Stress Backed by Science

5-Minute Way to Reduce Stress Backed by Science Meditation There is no time. In a world where juggling multiple projects, assignments, programs and responsibilities is the pinnacle of achievement and productivity, we can get a little in over our heads. Work is stressful enough â€" with that colleague you can’t stand, that micromanaging boss or that tedious project â€" and then there’s home, too. Whether you have kids, a house or an apartment, there are always bills to pay, a social life to juggle and the pressure of the future. Financial and work-related stress is the most common in the United States, and according to the APA, more than half of Americans report stress having a negative effect on both their personal and professional lives. With so much riding on our ability to be productive and strong for those around us, we found research on two major techniques used to reduce the harmful effects of stress. While there is so little available time during a busy work day, five minutes of stress-eliminating activity has a huge effect on your mood, alertness and esteem. Try one, or both, of these centering techniques today. Meditation Candles, bamboo mats and a statue of Buddha may come to mind when you hear the word meditation, but this is a misconception. While meditation was first seen in the Hindu faith, it has been an old tradition in religions around the world and has become a popular modern practice. No matter what you believe in, meditation has many proven health benefits and is one of the leading ways to relieve stress. Mindfulness meditation makes perfect sense for treating stress and anxiety, according to Center for Anxiety and Traumatic Stress Disorders psychiatrist Dr. Elizabeth Hoge. In a study of patients suffering from general anxiety disorders, daily meditation was proven to subdue anxious thoughts and help refocus the patients on the present moment â€" even if only for five minutes. So, you’re totally down for this. No more stress and the ability to focus on work again? Yes, please. What do you do, though â€" and how do you do it? Meditation sounds kind of intimidating and vague, and you don’t have any time for funny business. Meditation simply means a time of quiet thought for the purpose of relaxation, so how you choose to meditate can be completely up to you and your needs. To get you started, however, here are a few pointers: Eyes off the screen. Put your phone away, and minimize things on your computer for a second. Close your eyes to remove images from your brain. Social media is a known anxiety producer, and the internet is constantly buzzing with activity and information. Remove yourself from the hustle and bustle of the electronic world. Breathe deeply and intentionally. Controlling your breathing will bring your body to balance, help you feel more in control of your physical being and give your mind something else to focus on. The simplicity of breathing in through your nose and out through your mouth should relax nervous thoughts. Become aware of your surroundings and physical body. Focus on the present moment and your surroundings. Maybe there is a plant in the office that brings you peace, or the hum of a desk fan that sounds familiar. Instead of obsessing over the future, realize that you are in control of the present and you can only do you best here and now. Rehearse a positive thought. Think of something you want to reinforce to yourself today. Whether it is “I am at peace” or “I am happy with myself,” whisper it quietly or think it over and over in your head. Realize what you are saying. Don’t worry about folding your legs or turning up your palms if you’re embarrassed. Simply straighten your back in your chair and take five minutes to center yourself quietly. You can return to your present task refocused and without the crowded mind you had before. Another great stress reliever is yoga. While you may not have time for a full yoga class during work, check out these office yoga poses you can do at your desk. Yoga incorporates stretching, meditation and physical activity to reduce anxiety and quiet the mind. Physical Activity No doubt you’ve heard this one before, but there is a common misconception regarding physical exertion and stress relief. You don’t have to have a full workout to reduce anxiety. Brief bouts of exercise throughout your day play an essential role in your health and mood, according to a Melbourne study. Physical exertion releases positive endorphins into our bloodstream, which act as natural painkillers. Exercise can help reduce tension, increase sleep quality and sharpen your alertness during the day. Allowing yourself a five-minute break during your day to take the long way to the bathroom, walk down the hall or step outside for a bit can produce anti-anxiety effects in just minutes. Speaking of which, even less than five minutes of physical activity can reduce stress, according to a study done by Northwestern Medical School. Taking the time to walk also removes you from a potentially stressful situation, if your inbox is crowded with email or a cubical mate is annoying you with his pen-taps. Which Is Better? If you’ve only got five minutes to spare, which should you invest your time into? A meditation session, or a walk? If you’re interested in the science, we have good news for you. A study done at the University of Wisconsin concluded that meditation and physical activity are equally effective in reducing anxiety. Even the act of deep breathing can release the endorphins you need to refocus your energy on positive thoughts and reduce the everyday anxiety we’re so accustomed to. It doesn’t take much to rid yourself of stress. Even if you’re crunched for time, there’s always a minute to breathe, smile and remind yourself that you’ve got this day in the bag. For more awesome content, subscribe to the newsletter and get more tips to make your days brighter and happier! Get everything you need to build a career you love by signing up for the newsletter.

The Key to Successful Best Font for Resume Writing

The Key to Successful Best Font for Resume Writing Facts, Fiction and Best Font for Resume Writing 5 Bold text is fantastic for drawing particular attention to some words. Along with font types, the typical font size also needs to be carefully considered when writing an executive resume. As a rule of thumb, the font you need to use for an executive resume needs to be clear, scalable and legible. With so many choices readily available, determining the very best font for a resume can at times be a tricky choice. If you select this font, be sure that you leave enough white space to prevent clumping words together. This font simply replicates the appearance of a typewriter. Sans-serif fonts don't have the lines at the conclusion of each stroke. Adjusting the font just one-tenth of a point can produce the text fill out the remainder of a page or stop it from spilling over into the subsequent one. Selecting the proper font, the suitable format, and the right font size is equal ly as crucial as the set of skills you're going to pitch to your prospective employer. Some resume fonts have to be avoided in any way costs. The font is just too much for an expert document. Whichever font you decide on, remember to remain consistent. To the majority of non-specialists, it's tough to distinguish the differences. When you experiment with unique fonts, you will notice their size differs. One of the absolute most important design choices you can create on your resume is your font. Adhering to the case of traditional Arial, Arial Narrow is a remarkable option for a resume. Recruiters take six seconds to determine whether to toss your resume, so the proper font produces a huge difference. If you wish to use a sans-serif font, Arial is one of the greatest options for your resume. There's always a chance that the hiring manager will print out a duplicate of your resume after reading it on the monitor. Naturally, there are dozens and dozens of distinct fonts to pick from, but not all them are befitting to use on a resume, so picking one is quite important to be in a position to land work. This font will do the job best for people who have several years of expertise and want to fit in as much information as possible. So, you've chosen a clean and crisp font for your resume, you've worked out precisely what information you're going to include, you've even created perfectly highlighted bullet-points for your key abilities and qualifications.

Top Communication Skills Resume Choices

Top Communication Skills Resume Choices The Honest to Goodness Truth on Communication Skills Resume Studying resume samples is among the absolute most effective tactics to get ready for developing your own winning document. Too plenty of resumes concentrate on occupation responsibilities, but explaining accomplishments is really a big more powerful. Make certain your resume is up-to-date. The capability to work nicely with other people to accomplish a frequent aim is crucial for a harmonious workplace. Only way to grow is to find the experience in several fields. Maybe you've employed your listening skills to fully grasp how you are able to employ your understanding and experience to enhance the operation of others on your team still attempting to learn the ropes. The soft skill is as critical as technical understanding. Giving presentations demonstrates that you could engage with large audiences. Your work may take you throughout a wide variety of businesses. Proofreadi ng is of extreme importance when you need to land that coveted teaching job. The Tried and True Method for Communication Skills Resume in Step by Step Detail Effective business communication skills are important to successful co-worker and client interactions. In the interview, you might be asked to provide a good example of when you have exercised good communication skills previously. Great communication is about listening effectively. Good written communication cannot be underestimated or undervalued at work. If you're able to clearly reveal that you've got strong communication skills on your resume you will improve your odds of obtaining a very first interview since they are some of the greatest skills to put on a resume. Communication skills are among the most valuable abilities that employers start looking for as they are central to numerous professionals and play a vital role in most. Very good communication skills are a few of the simplest, most essential and most u seful tools for success it is possible to possess. There are some essential communication skills that are important for most positions though some jobs require some particular abilities. Using Communication Skills Resume An effective communicator is frequently a very good motivator, which means that you can get other people to do their jobs. An informational interview is an excellent tool for undergraduate and recent graduates to network and learn about various opportunities at work. There are various sorts of communication skills it is possible to learn and practice to assist you develop into an effective communicator. By means of example, very excellent communication skills are needed because the employee might have to be confident in addressing quite a few clients. Want to Know More About Communication Skills Resume? Based on the circumstance, you might even should send a formal, typed letter over other kinds of communication. Furthermore, there's email communication an d it is tough to understand how much detail to include in emails. Most jobs require that you have a fundamental comprehension of computer programs like Excel and Microsoft Office, together with skills in internet navigation, social networking sites and email systems. Resumes aren't the trendiest documents. The Tried and True Method for Communication Skills Resume in Step by Step Detail You'll discover confident communication is useful not merely on the job but during the work interview process also. You should compose a resume which is a small different for each work application. The secret to successfully landing a job that you love is to produce a compelling resume that can help you stick out from the crowd. You will use your communication skills in each step of the work search and at work.