Tuesday, September 9, 2014

Swallowing Feelings? You Might Get Fat

Carbs are bad? Carbs are good? Too much protein? Not enough? With all of the hype about eating plans and fitness fads, what do we believe? And what works?

Let's place food aside for a moment and focus on a different aspect of health—emotions. Through my years of social research, I've found one of the biggest factors contributing to body weight is emotional weight. If we don't express our feelings, our repressed emotional energy causes stress. Scientific research tells us that stress directly affects our metabolism, hormones, the ability to process calories effectively, and so on. In the end, stress causes our bodies to not functional normally and we gain weight.

The solution? Express your feelings. Stop eating your anger, pigging out on your pain, and drinking your disappointment.

Here's 5 tips to help you start a "conscious cleanse":
  1. Check less bags. You know how airlines charge for each bag checked? Traveling gets expensive fast. So does emotional baggage. Take time to focus on your biggest issues and clear up unresolved issues with friends, family members or yourself. Lighten your load; enlighten your life.
  2. Get em out. Whether it's with a friend or by yourself, start to speak, write, sing, dance—whatever it takes—to express your feelings. Emotions are energy, and energy is in constant motion. Nothing stands still. It's no different with your body, and those feelings need to go somewhere. First get them OUT in a healthy way. Then you can deal with them rationally.
  3. Get help. There's nothing wrong with reaching out when you need support. In fact, the human experience is about connection with others. We were never meant to exist in isolation. Talk things out with a good friend. Or even better, take advantage of your health insurance and meet with a counselor—it's their job to help you unwind your ball of emotional string.
  4. Move your body. Get out of bed, off the couch, or walk out of the house. Shift your energy. Negative energy feasts on idle bodies. Physical activity supports mental activity, which supports body wellness as well as psychological relief. Feeling stuck? Go for a walk. It can do wonders.
  5. Don't judge. Your feelings are always valid. Always. Did you get that? Try hyphenating it for even more effect: all-ways. There is never anything wrong with any of your feelings. They are part of you and every emotion belongs somewhere. How, why, when, and where you express your feelings will produce a variety of experiences, but your feelings are never wrong. Believe in yourself.
To Your Better Balance!

Michael Thomas Sunnarborg

Find better balance in your life, relationships, and work. 
Visit 21daystobetterbalance.com and learn more.

Monday, August 18, 2014

Get Out of Your Own Way

Feeling frustrated? Finding yourself tripping through life? Wondering why you keep coming up against the same issues over and over again? If so, you're not alone. But did you realize that the majority of the barriers in your life are, in fact, created by you? A hard pill to swallow, but true.

Here's how it works. We are all like computers that have been programmed by our culture: the people and experiences that exist in our immediate environment. These impressions form our core beliefs systems and become hard-wired into our brains, helping to predetermine our every thought, decision, and action. In addition, our immediate thoughts are feeding into this "reality", whether it's what we want or don't want. Attention to anything brings more of the same. 

If this "programming" is working for you, then great! But if it's not, the goods news is you can change these patterns if you become aware of them.

In my writing and coaching, I introduce a three-step process. Step 1: Awareness is the opportunity to recognize this "automatic" programming by raising our awareness to the things which directly affect our sense of balance. Step 2: Alignment, is putting ourselves into alignment with the thoughts, beliefs, and people with which we feel most harmony and happiness. And Step 3: Activation, is using that knowledge to make better decisions. With a little practice, this three-step process can become second nature. Good habits nurture good results.

To create a new experience, you must create a new destination. If your desire is to make changes in your life, then you must make changes to your current environment. Your first task is to remove the challenges, barriers, habits and thoughts that are preventing the things you desire from coming in alignment with you. Basically, get out of your own way! And in the meantime, use your thoughts as a road map and your feelings as the compass, to help get you to a new place of peace, acceptance, and relief.

To your better balance!

Michael Thomas Sunnarborg

Find better balance in your life, relationships, and work. 
Visit 21daystobetterbalance.com and learn more.

Monday, August 4, 2014

Know Thyself


This above all: to thine own self be true,
And it must follow, as the night the day,
Thou canst not then be false to any man.

William Shakespeare

It was apparent at an early age that I was gifted with an abundance of energy, naturally extroverted, and happiest around people. It wasn’t until after college, when I moved to Hawaii, that I started exploring my true expanded self. I found balance for my exuberance by connecting with the quiet spirit within—a deeply curious side of me that was hungry for more meaning. As time went by, I realized that my life was a direct reflection of the people, places and relationships I'd developed along my path—and they all stemmed from the relationship I'd developed with myself.

To truly "know thyself" is to learn how to love and accept yourself as you are—even with the attributes you strive to improve. Being in a healthy relationship with yourself starts with the awareness of your thoughts, feelings, and intuition, and then using that knowledge to make healthy decisions that are in alignment with what you truly want.

So if our relationships are reflections of our own love and acceptance, how do we improve them? We improve the relationship with ourselves first. Try this simple test: This week, make a list of the most important people in your life, and then answer the following questions:
  • How do those who love me see me differently?
  • What feels true? What feels false or inauthentic?
  • Where could I be more transparent with those I love and respect, and how might this change our relationship?
  • What is this relationship saying about me and my choices? Is it helping me grow?

Write down your observations and ponder them throughout the week. You might find that there are parts of you that nobody even knows! You might also find that you're not living in your integrity. Think about what is really true for you, and what truly brings you happiness. You may be surprised.

When we take the time to really know ourselves—our strengths, joys, limitations, and fears—we can present ourselves to others with truth and transparency. And this significantly changes our relationships... and life.

To Your Better Balance!
Michael Thomas Sunnarborg

Find better balance in your life, relationships, and work. 
Visit 21daystobetterbalance.com and learn more.

Tuesday, July 22, 2014

5 Tips for Better Communication

Effective communication is the cornerstone of all healthy relationships. Regardless of whether the relationship is with a family member, significant other, co-worker, friend, or acquaintance, each person is responsible for his or her own behavior, including their communication skills.

In order to communicate in healthy and balanced ways, we must pay attention to how we are feeling as we are sending or receiving information. Becoming aware of our emotions helps us to sort through our thoughts and feelings, especially when our emotions have been triggered. We are always responsible for our own attitudes, actions, and choices, including our words. Reacting is natural, but responding is thoughtful.

To help improve your communication, consider the following tips:

1) Seek clarity. If you're unclear about what someone else means, ask questions for clarification. If you're not sure how you are feeling about something, wait until you're ready. And when you've made your point, stop explaining. If the other person isn't ready to hear you, speaking longer or louder isn't going to make any difference.

2) Start listening. Stop talking and start listening. Stop thinking and start listening. Stop preparing what you're going to say in response to someone and start listening. And then when you think you're really listening, be quiet and start sincerely listening. Listening is an essential part of communication and is the highest form of respect.

3) Let go. Let go of the need to be right. Let go of your ego's desire to "win". Let go of the need to be understood. Let go of your pride and allow yourself to learn something. Effective communication is about truth and transparency. When you let go, you allow yourself to be seen and heard. Resistance closes doors; letting go opens them.

4) Apologize. When you've said something rude, apologize. When you've offended someone, apologize. When you've lost your cool and raised your voice, apologize. Allow yourself to be vulnerable and apologize. "I'm sorry," goes a long way. And when someone apologizes to you don't make it into a power play, just say, "Thank you," and move on.

5) Do the work. When you are challenged by someone, do the work. When you feel you need to be heard, do the work. When you're faced with conflict, do the work and get through it. When you feel like giving up, do the work. Make a commitment to yourself to do the work and grow from it. Nothing productive ever happens from avoidance.

Most importantly, be aware of your feelings as you communicate. Notice what’s different when you come from a place of thoughtful response rather than simply reacting, and see how this changes the landscape of your relationships.

To your better balance!

Michael Thomas Sunnarborg

Find better balance in your life, relationships, and work. 
Visit 21daystobetterbalance.com and learn more.

Monday, July 7, 2014

My Job, My Life?

Do what you love and love what you do,
for what you do most, says most about you.

Stuck in a dead-end job? Feel like your work is no longer a good fit? Recently laid off and not sure where to turn? You're not alone. Many people have found themselves without a job or unhappy in their work, and unfortunately this stress is trickling into every other part of their lives. We can spend up to 60% or more of our awake time working, and since your work is an extension of who you are, you must be able to find some sort of purpose and fulfillment in it. After all, it's not your "life"... or is it?

Many of us are seeking more meaningful work. So how do you find a job you love? How do you create meaningful work? And what do you do in-between this love-hate relationship? 

Let's try some Q&A.

How do I find the right job for me?
Take a moment and think about what you are doing when you are really truly happy (something other than being on vacation =) What aspect of your current or most recent job appealed to you when you first started it? What type of work have you been drawn to in the past? What sounds like it would feel very rewarding and satisfying? Once you start identifying what you love to do, it's much easier to investigate new job roles that utilize those attributes. Once you know what you want, then update your resume, start to peruse job sites, read job titles and descriptions, and—MOST IMPORTANTLY—start talking to other people about what you're thinking. Your network, including friends and family, are always your best resource!

But I'm in a job that I hate. What can I possibly do right now?
As you are thinking about what you'd rather be doing, focus on those aspects of your current job that you "do" appreciate—perhaps it's the people, the customers, or when you get the opportunity to do something you really enjoy. Whatever you are paying attention to will become more of your experience, whether it's something you want or something you don't want. Pay attention to what you like about your job and the people around you, and it will bring you (albeit temporary) relief!

How do I write a good resume?
Create a first page with your contact info, a statement of who you are and what you want to do, and then use the rest of the page to outline your top three areas of expertise with three or four bullets below each topic area highlighting accomplishments from your previous jobs. Use numbers, percentages, statistics whenever possible (for example, "Exceeded projected goals by increasing program participation by over 400% in 12 months.") Make it active and measurable! On page two, list your previous employment, your education, and any other relevant awards or accomplishments, but no detail. Remember: a resume is simply a calling card; not an interview.

Now What?
Now that you've: 1) thought about what you want; 2) taken time to appreciate what you have; and 3) started to organize yourself, your network, and your resume to align with a new opportunity, then you can begin to imagine what it feels like to enjoy what you do and get paid for it. After all, your job is only one aspect your larger "life"... right?

To Your Better Balance!

Michael Thomas Sunnarborg

Find better balance in your life, relationships, and work. 
Visit 21daystobetterbalance.com and learn more.

Tuesday, June 24, 2014

What's Really Happening


The other day I was asked, "Since you write books about balance, you must be happy and balanced all the time, right?" I paused and replied, "You'd think so, wouldn't you?" The person looked bewildered. I continued, "Let me just say this: we all have good days and "not as good" days. I just focus on appreciating the good days, and then try my hardest to pay attention and learn about what the not-so-good days are teaching me. In the long run, that feels more natural—more balanced."

That, in its essence, is what I consider "What's really happening". We are all going about our lives day-to-day and navigating through the sea of life with its waves, lulls, and uncharted waters. We all have good days—we all have challenging ones. Sometimes we're right on course; sometimes we're headed for an iceberg. Other times we just need to take our eyes of the map for a moment and allow the winds of change to point us in a new direction. Either way, the voyage continues.

Is life perfect? Absolutely not. But it's from the "is not" that comes the "is"... those wonderful moments of clarity, meaning, and true happiness. Those are the moments to focus on and remember when you're having a bad day, keeping in mind that whatever we pay attention to expands.

What are some ways in which you help yourself to maintain better balance? What is helping you on those challenging days?

To Your Better Balance!

Michael Thomas Sunnarborg

Find better balance in your life, relationships, and work. 
Visit 21daystobetterbalance.com and learn more.

Monday, June 2, 2014

Ups & Downs Are Natural

Some days are just better than others. There are days we feel energized and happy, and other days we may feel low energy and more sublime. I couldn't expect myself to be blissfully happy every day, but I used to think that when I felt down or under the weather there was something wrong with me. I was under the impression that I needed feel good all the time, and it felt like that expectation created a lot of pressure in my life.

Then I started paying attention to those times where I didn't feel so great and noticed that each time I came out of a lull, I had a clearer vision and new zest for life that I didn't have before. Having those occasional "down days" serves a purpose (and here's a way to turn your ups & downs to horizontal rather than vertical).

The lulls of life are very important times: they are a time of reflection, gathering information, comparing and contrasting thoughts and feelings, and time for refreshing our perspective. Think of it like sleeping. When you sleep, your body restores and heals itself. When you wake, you usually feel refreshed and renewed. Ever had a problem, decided to "sleep on it", and felt better about it the next day? It's the same with the ups and downs of life. On those down days, we experience contrast, and from that contrast we create another new creation—often, as simple as the desire to feel better.
So embrace the down times. Embrace your outages. Embrace the days you don't feel so great, for it is in those days you are internally realigning yourself with what you really want. And when you start moving yourself back into alignment, better balance is near.

Life isn't about being perfect; life is about being present. Be present with all of your thoughts and feelings, for every aspect of you is important. And when you allow yourself to flow in and out of all your emotions, you will experience feelings of relief.

To Your Better Balance!

Michael Thomas Sunnarborg

Find better balance in your life, relationships, and work. 
Visit 21daystobetterbalance.com and learn more.